Reaching overhead without pain seems impossible for anyone with a frozen shoulder, doesn’t it? Can you relate?
What if we told you that just a few simple stretches could help you return to your normal routine?
Frozen shoulder doesn’t have to control your life. In this guide, we’ll share how to release a frozen shoulder with effective stretches that can restore mobility, reduce pain, and get you back to doing what you love.
Ready to unfreeze your shoulder? Keep reading to find out how.
Frozen shoulder symptoms
Frozen shoulders can make simple movements feel impossible. Here are the key symptoms to look out for:
- Pain: Dull, aching pain in the shoulder that worsens with movement, especially at night.
- Stiffness: Difficulty moving the arm in any direction, especially overhead or behind the back.
- Limited range of motion: Loss of flexibility, making it hard to reach, lift, or rotate your arm.
- Gradual progression: The pain may improve over time, but stiffness often remains, and mobility can be severely restricted.
If any of these sound familiar, it’s important to start treatment early and find out how to release a frozen shoulder to avoid long-term limitations.
Anatomy of a frozen shoulder
The shoulder is a highly flexible joint, made up of the glenohumeral joint, where the upper arm bone (humerus) meets the shoulder blade (scapula).
This joint allows your arm to move in many directions. Surrounding it is a capsule filled with lubricating fluid, which helps the joint move smoothly.
When you have a frozen shoulder, this capsule thickens and tightens, often leading to the formation of scar tissue. This causes pain, stiffness, and a significant reduction in your shoulder’s range of motion.
In short, the flexible, fluid joint becomes restricted, making even simple movements difficult.
Frozen shoulder causes
The exact cause of the frozen shoulder isn’t fully understood, but several factors can trigger it. Often, it starts with injury or overuse—like a shoulder strain or surgery—leading to immobilization.
When the shoulder is kept still for too long, the joint capsule tightens and thickens. Inflammation from conditions like tendinitis or bursitis can also contribute to the problem.
Other risk factors include diabetes, thyroid issues, or Parkinson’s disease, which can make the tissues more prone to stiffness.
Even if there’s no obvious cause, the shoulder can still freeze over time, making movement increasingly painful and difficult.
Who gets frozen shoulder?
Frozen shoulder doesn’t discriminate, but certain factors increase your risk:
- Age: Most commonly affects people between 40 and 60 years old.
- Gender: Women are more likely to develop it than men.
- Previous injury or surgery: Shoulder injuries or surgeries can lead to immobility, which increases the risk.
- Chronic conditions: People with diabetes, thyroid issues, or Parkinson’s disease are more susceptible.
- Lack of movement: Extended periods of shoulder immobility, like wearing a sling or prolonged bed rest, can trigger the condition.
If any of these apply to you, it’s important to stay proactive about shoulder health and find out how to release a frozen shoulder.
Frozen shoulder treatment
Adhesive capsulitis treatment focuses on relieving pain and restoring movement. Here are the key approaches on how to release a frozen shoulder:
- Physical Therapy: The cornerstone of physical therapy for frozen shoulder treatment, with gentle stretching exercises to improve flexibility and mobility. A physical therapist will guide you to avoid overtraining while gradually increasing range of motion.
- Pain Relief: Over-the-counter medications like ibuprofen or naproxen can help reduce inflammation and ease pain. In some cases, a corticosteroid injection may provide stronger relief.
- Heat and Ice: Applying a cold pack or heating pad can help reduce swelling and discomfort. Use cold therapy for 10-15 minutes, several times a day.
- Home Exercises: Regular stretching at home is essential for progress. Simple movements like the pendulum stretch or towel stretch can start to loosen the shoulder over time.
- Professional Treatment: If the condition doesn’t improve, procedures like shoulder manipulation or surgery (in rare cases) may be recommended to release the tight tissue and improve movement.
While treatment can take several months, most people see significant improvement through these methods. Early intervention and consistency are key to regaining full shoulder function.
5 frozen shoulder exercises
Struggling with a frozen shoulder can make even simple tasks feel like a challenge. The good news is that with consistent effort, you can regain mobility and ease the pain. If you are wondering How to release a frozen shoulder, These five shoulder mobility exercises are your answers.
1. Pendulum Stretch
Stand and lean slightly forward, letting your affected arm hang freely. Swing your arm in small circles, about a foot in diameter. Do 10 circles in each direction. As you improve, increase the circle size. This exercise helps loosen the shoulder without putting too much strain on it.
2. Towel Stretch
Hold a towel with both hands behind your back. Use your good arm to lift your affected arm upward. Hold for a few seconds, then release. Repeat 10-20 times a day. This stretch works on improving flexibility, especially in the upper back.
3. Finger Walk
Face a wall and extend the fingers of your affected arm toward it. Walk your fingers up the wall until your arm is at shoulder height, then lower it. Repeat 10-20 times a day. This exercise gently stretches the shoulder and helps regain range of motion.
4. Cross-Body Reach
Use your good arm to lift your affected arm at the elbow, and gently bring it across your body. Hold the stretch for 15-20 seconds. Repeat 10-20 times a day. This helps stretch the shoulder joint and release tightness.
5. Armpit Stretch
Place your affected arm on a shelf or countertop at chest height. Bend your knees slightly and lower them to increase the stretch. Perform 10-20 repetitions daily. This stretch targets the shoulder capsule and helps loosen tightness around the armpit area.
Incorporating these stretches into your daily routine can make a significant difference in your recovery. Stay consistent, and remember that improvement takes time—your shoulder will thank you!
Strengthening the rotator cuff
This is crucial for stabilizing the shoulder and preventing further injury. Once you’ve improved your range of motion with stretching, these strengthening exercises can help restore function and support your shoulder. Here are two effective exercises to strengthen the rotator cuff that fasten frozen shoulder recovery :
1. Outward Rotation
- Stand or sit with your elbow bent at a 90-degree angle, keeping it close to your side.
- Hold a resistance band or lightweight dumbbell with both hands. Keep your forearm parallel to the ground.
- Slowly rotate the lower part of your affected arm outward, away from your body, and hold for 5 seconds.
- Return to the starting position and repeat for 10-15 reps.
This exercise helps activate and strengthen the muscles responsible for shoulder stability and rotation.
2. Inward Rotation
- Stand next to a closed door or any stable object, and attach one end of a resistance band to the door handle or a fixed point.
- Hold the other end with the hand of your affected arm, keeping your elbow bent at 90 degrees.
- Pull the band towards your body, rotating your forearm inward, while keeping your elbow close to your side. Hold for 5 seconds before slowly releasing.
- Repeat 10-15 times.
This exercise targets the internal rotators of the shoulder, which are essential for proper movement and preventing stiffness.
Wrapping Up
To conclude, this guide gives you a proper answer on how to release a frozen shoulder. Recovering from a frozen shoulder requires patience, consistency, and the right approach.
By incorporating these stretches and exercises into your daily routine, you can regain mobility, reduce pain, and improve your shoulder’s function.
At Atlas Spine Clinic, we specialize in providing personalized treatment for frozen shoulder and other musculoskeletal conditions.
Our expert team is dedicated to helping you restore mobility and reduce pain using a combination of physical therapy, advanced techniques, and holistic care.
If you’re struggling with a frozen shoulder, visit Atlas Spine Clinic today and schedule your appointment.