25 Helpful Exercises to Relieve a Frozen Shoulder (2024)

FAQs

What is the fastest way to get rid of a frozen shoulder? ›

Sit or stand. Use your good arm to lift your affected arm at the elbow, and bring it up and across your body, exerting gentle pressure to stretch the shoulder. Hold the stretch for 15 to 20 seconds. Do this 10 to 20 times per day.

Increase intake of raw fruits like cherries, papaya, pineapple. They contain proteolyic enzymes which in turn help to reduce inflammation. Increase intake of omega 3 fats in supplemental form and from fish and walnuts.

There is no clear recommendation on how to treat frozen shoulder, but we believe it is best to rest the shoulder at first and do gentle shoulder mobility exercises. Later, when the symptoms start to improve, people can do increasingly ambitious range-of-motion exercises.

For example, it can happen if you can't move your shoulder very well because of an injury or surgery, or if you have diabetes, which can worsen symptoms and make them last longer. Thyroid problems, Parkinson's disease, heart disease, and certain HIV medications also seem to raise your odds of getting frozen shoulder.

People with frozen shoulder have limitations in both active and passive range of motion (picture 1). They also tend to have the most trouble rotating their arm or shoulder outward, away from their body, and putting the affected arm behind their back.

What are the Best Supplements for Frozen Shoulder? Some over-the-counter supplements like turmeric, Omega-3 fatty acids, and glucosamine and chondroitin may help relieve joint pain and reduce inflammation.

Massaging the shoulders

Place your left hand on top of your right shoulder. Squeeze the muscle and shrug your shoulder, release the pressure as you relax your shoulder. Apply firm pressure and move your fingers closer to your neck in a circular motion. Repeat on the left side with your right hand.

Your orthopaedic surgeon and physical therapist may recommend that you exercise for 10 to 15 minutes, 2 or 3 times a day during your early recovery period. They may suggest some of the exercises included in this guide. They may also recommend additional exercises to help prevent stiffness in your elbow and hand.

Associated neck pain

The connective tissue that tightens and thickens leading to frozen shoulder also includes the tissue that connects your shoulder to your neck. Because the pain causes most patients to limit movement, this can further aggravate the issue.

Shoulder exercises

If you have a frozen shoulder, it's important to keep your shoulder joint mobile with regular, gentle stretching exercises. Not using your shoulder could make the stiffness worse, so you should continue to use it as normal. However, if your shoulder is very stiff, exercise may be painful.

Is coffee good for frozen shoulder? ›

People with a frozen shoulder should avoid all vata-aggravating diets and lifestyle practices. Frozen food, carbonated drinks, fast food, stale food, packaged food, chips, popcorn, white flour (refined flour) products, ice cream and any form of stimulant like tea, coffee or alcohol should be avoided.

If you have chronically high blood sugar levels, sugar molecules may attach to collagen. Collagen is a major protein that makes up the connective tissue that holds your joints together. When the sugar attaches to the collagen, it gets sticky, so movement becomes restricted and your shoulder starts to stiffen.

Massage and stretching are extremely beneficial for treating frozen shoulder pain. Massage helps to relieve tension and tightness so your muscles can relax. This helps to restore mobility and improve function. It also may help improve blood flow to the affected area and reduce inflammation.

It is not known exactly what causes this condition. Immobilization of the shoulder (after an arm injury, for instance) can lead to frozen shoulder. Inflammation of the muscles and/or tendons, as with rotator cuff tendinitis or bursitis, can also cause the shoulder joint to become frozen.

Hot and Cold Therapy – Both hot and cold therapies can help to reduce the pain and stiffness associated with frozen shoulder. If there is swelling, use cold therapy first such as an ice pack. Heat can be applied through a heating pad or microwave pad, but avoid using heat for longer than 20 minutes at a time.

Don't stop moving your shoulders entirely because of the pain. Do not do activities that involve sudden movements, such as heavy lifting on the affected side. As your body recovers, continue to make gentle movements, but avoid irritating and moving your shoulders. Don't miss your workout routine and physical therapy.

Can you drive with frozen shoulder? ›

When you are comfortable and in control of your shoulder, you could return back to work and driving. This usually is after 2-4weeks from surgery. The recovery could be prolonged in patients with diabetes and those with severe symptoms before surgery, your surgeon can advise you more accurately.

It is at this time that if the pain persists, a cortisone injection into the bursa surrounding the rotator cuff tendons is considered. If it fails and there is no relief after six weeks or the pain returns, you may have to consider surgery.

Rosemary, Ginger, Peppermint, Passion Flower, Skullcap and Liquorice. Topical Treatments: Comfrey leaf ointment excels in alleviating the pain of frozen shoulder; the instructions for making this can be found in the Kitchen Herbal Medicine course on the Ayurvedic Mentor webpage.

In fact, a study published in 2012 comprehensive literature review published in Sports Health, low vitamin D levels correlate with degeneration of the rotator cuff muscles in the shoulders and supplementation of Vitamin D can reverse atrophy of these muscles.

Eucalyptus oil is considered as having warming properties and therefore, a good home remedy to deal with conditions such as frozen shoulder. Apply a little eucalyptus oil gently onto the affected area for a few days to get relief from the pain.

By using a few tennis balls and a sock, and using the correct simple moves it is possible to reach the deepest layers of muscle and connective tissue and release adhesions so muscles are able to fully stretch and contract. This could relieve discomfort, pain, and increase blood and lymph circulation.

Deep tissue massage, which works across the grain of your muscles, or Swedish massage, which works with the grain, can provide relief of tension, stiffness and pain.

Some of the exercises that people should stay away from include: Throwing a ball in an overhead fashion, particularly heavy balls. Avoid swimming, in particular, the strokes that involve an overhand motion. Lifting weights that place stress on the shoulder and rotator cuff.

Signs your physical rehab program may be overdoing it include: Muscle failure while trying to tone and strengthen your body. Muscle soreness two days after a workout or rehab session. Excessive or “therapeutic” bruising from a deep tissue massage.

Can you overdo physical therapy? ›

Balancing Physical Therapy and Rest

While your recovery is heavily influenced by your strength and mobility, it is still possible to overdo it if you aren't careful. Your physical therapist will talk to you about ways to balance physical therapy exercises and activities with proper amounts of rest.

X-rays of the shoulder to identify any bone-related issues, such as bone spurs. Magnetic resonance imaging (MRI) to identify any damage to soft tissues, such as a rotator cuff tear. While an MRI can potentially show inflammation, it cannot definitively diagnose frozen shoulder.

How long frozen shoulder lasts. Frozen shoulder can take at least 1.5 to 3 years to get better. Sometimes it can be longer. But the pain and stiffness will usually go away eventually.

The clinical name for frozen shoulder is adhesive capsulitis, and the condition can literally develop overnight. The lining (capsule) of the shoulder becomes inflamed and stiff, causing shooting pain with certain arm movements. Eventually, the shoulder “freezes” or becomes immobile for a few months to a year or longer.

A Swedish massage consists of soft strokes on delicate areas of the body and rough strokes on tougher areas of the body. This kind of massage is popular for those suffering from frozen shoulder because it is known for easing muscle strain. A Swedish massage normally lasts anywhere between 60-90 minutes.

The findings of this review indicate that treatment of adhesive capsulitis with corticosteroid injection leads to greater improvement in shoulder pain and function for up to 12 weeks, although its efficacy beyond 12 weeks has not been demonstrated.

Adhesive capsulitis is the medical name for the condition most people know as frozen shoulder. This condition causes severe pain in the shoulder, and the pain often seems to run down the arm to the upper arm and elbow.

Chiropractic care can be an incredibly effective treatment option for people who suffer from frozen shoulder. With chiropractic care, people can control their pain, improve the range of motion of their shoulder, and expedite the recovery process.

Warm up by doing very gentle exercises and small movements with your shoulder. Warm up and stretch other parts of your body (neck, back, hands, and elbows), too. Treating the underlying reason for frozen shoulder might be necessary. Surgery may be required if other treatments are not effective.

Sit or stand. Use your good arm to lift your affected arm at the elbow, and bring it up and across your body, exerting gentle pressure to stretch the shoulder. Hold the stretch for 15 to 20 seconds. Do this 10 to 20 times per day.

What foods lubricate your joints? ›

Consuming healthy fats can increase joint health and lubrication. Foods high in healthy fats include salmon, trout, mackerel, avocados, olive oil, almonds, walnuts, and chia seeds. The omega-3 fatty acids in these foods will assist in joint lubrication.

Dairy contains a high level of protein casein. This type of protein triggers inflammation and pain in the joints, and may even contribute to irritation around the joints. Some dairy products, such as butter, contain a high amount of saturated fat. This can also contribute to inflammation and joint pain.

People with a frozen shoulder should avoid all vata-aggravating diets and lifestyle practices. Frozen food, carbonated drinks, fast food, stale food, packaged food, chips, popcorn, white flour (refined flour) products, ice cream and any form of stimulant like tea, coffee or alcohol should be avoided.

Dietary guidelines

Avoid meat, butter, cheese and milk as that will increase inflammation. Increase intake of raw fruits like cherries, papaya, pineapple. They contain proteolyic enzymes which in turn help to reduce inflammation. Increase intake of omega 3 fats in supplemental form and from fish and walnuts.

Massaging the shoulders

Place your left hand on top of your right shoulder. Squeeze the muscle and shrug your shoulder, release the pressure as you relax your shoulder. Apply firm pressure and move your fingers closer to your neck in a circular motion. Repeat on the left side with your right hand.

Try ice packs:

People often think that applying heat to a frozen shoulder is a good idea, but in fact the reverse is true. The frozen shoulder will respond better to cold than heat. So either buy ice packs that you can use, or simply use a packet of peas (or similar).

How to find it: The acupressure point is in the groove on the back of the hand between the 4th and 5th fingers. The groove is below the knuckles. Directions: Massage and stimulate the area using deep, firm pressure. Repeat on the other hand.

Costoclavicular syndrome, sometimes referred to as bra strap syndrome, can be caused by tight straps that pinch and dig into your shoulders. This can contribute to pressure on your shoulders and resulting pain in the neck, shoulders, and upper back.

Associated neck pain

The connective tissue that tightens and thickens leading to frozen shoulder also includes the tissue that connects your shoulder to your neck. Because the pain causes most patients to limit movement, this can further aggravate the issue.

How do I stop my frozen shoulder from progressing? ›

Can You Stop Frozen Shoulder from Progressing? In some cases, stretching, gentle range-of-motion exercises, and using your shoulder more may help prevent frozen shoulder after an injury or post-surgery.

Medical experts refer to frozen shoulder as a “self-limiting” condition, meaning it will eventually go away on its own. However, people with frozen shoulder may not regain their full range of motion.

Indeed, studies suggest it may treat pain effectively but without the potential side effects associated with conventional anti-inflammatory painkillers (viii). This means turmeric may be helpful for frozen shoulder in the early stages, when inflammation is present.

Hug a pillow, as this will put your top shoulder in an open position. Tuck the pillow up high under the arm. Use a pillow between your legs when you are on your side, or behind your thighs if lying on your back. This helps take pressure off your whole spine.

A small amount introduced to the diet has been shown to be beneficial to anyone who wants to be proactive in preventing discomfort, such as muscle soreness after exercise. Curcumin, found in turmeric, may be useful in preventing and relieving inflammatory and other types of pain.

While keeping your shoulder mobile is vital to healing and recovery, you should still refrain from moving your shoulder in pulling, jerky, and jarring movements. These movements will only make the pain worse and add more strain to your muscles.

Massage and stretching are extremely beneficial for treating frozen shoulder pain. Massage helps to relieve tension and tightness so your muscles can relax. This helps to restore mobility and improve function. It also may help improve blood flow to the affected area and reduce inflammation.

What causes frozen shoulder? Although many shoulder diseases involve pain and loss of motion, frozen shoulder is most often caused by inflammation (swelling, pain and irritation) of the tissues surrounding the joint. The tissue that envelops the joint and holds it together is called the capsule.

Can frozen shoulder heal quickly? ›

Whether treated or not, the majority of frozen shoulders improve on their own over the course of 6 to 12 months, but sometimes it can be up to 18 months. Without treatment, return of motion generally is gradual, but normal, full-range motion may never return.

Massage and stretching are extremely beneficial for treating frozen shoulder pain. Massage helps to relieve tension and tightness so your muscles can relax. This helps to restore mobility and improve function. It also may help improve blood flow to the affected area and reduce inflammation.

People often think that applying heat to a frozen shoulder is a good idea, but in fact the reverse is true. The frozen shoulder will respond better to cold than heat. So either buy ice packs that you can use, or simply use a packet of peas (or similar).

How long frozen shoulder lasts. Frozen shoulder can take at least 1.5 to 3 years to get better. Sometimes it can be longer. But the pain and stiffness will usually go away eventually.

Hot and Cold Therapy – Both hot and cold therapies can help to reduce the pain and stiffness associated with frozen shoulder. If there is swelling, use cold therapy first such as an ice pack. Heat can be applied through a heating pad or microwave pad, but avoid using heat for longer than 20 minutes at a time.

Medical experts refer to frozen shoulder as a “self-limiting” condition, meaning it will eventually go away on its own. However, people with frozen shoulder may not regain their full range of motion.

Indeed, studies suggest it may treat pain effectively but without the potential side effects associated with conventional anti-inflammatory painkillers (viii). This means turmeric may be helpful for frozen shoulder in the early stages, when inflammation is present.

One common chiropractic technique used to treat frozen shoulder is the Niel Asher Technique. It involves the manipulation of the joints and muscle tissues. The chiropractor applies pressure and stretches key points to help reduce pain and resolve the condition. It can make a tremendous difference in the patient's life.

Frozen shoulder occurs when the connective tissue enclosing the joint thickens and tightens. Frozen shoulder, also called adhesive capsulitis, involves stiffness and pain in the shoulder joint. Signs and symptoms typically begin slowly, then get worse.

Does frozen shoulder affect the neck? ›

Associated neck pain

The connective tissue that tightens and thickens leading to frozen shoulder also includes the tissue that connects your shoulder to your neck. Because the pain causes most patients to limit movement, this can further aggravate the issue.

A doctor may order: X-rays of the shoulder to identify any bone-related issues, such as bone spurs. Magnetic resonance imaging (MRI) to identify any damage to soft tissues, such as a rotator cuff tear. While an MRI can potentially show inflammation, it cannot definitively diagnose frozen shoulder.

If you have a frozen shoulder, it's important to keep your shoulder joint mobile with regular, gentle stretching exercises. Not using your shoulder could make the stiffness worse, so you should continue to use it as normal. However, if your shoulder is very stiff, exercise may be painful.

If you have frozen shoulder, you'll likely feel a dull or achy pain in one shoulder. You might also feel the pain in the shoulder muscles that wrap around the top of your arm. You might feel the same sensation in your upper arm. Your pain could get worse at night, which can make it hard to sleep.

Pain from frozen shoulder is usually dull or aching. It is typically worse early in the course of the disease and when you move your arm. The pain is usually located over the outer shoulder area and sometimes the upper arm.