Frozen shoulder exercises

 Frozen shoulder is a painful shoulder condition that will affect many of us as we reach into older age. Frozen shoulder exercises are a way to both treat the pain and stiffness but also to prevent the condition becoming worse.

The actual cause of frozen shoulder (or adhesive capsulitis, its other name) is not known but recent research has suggested a link to genetics, diabetes, family history and several other common medical conditions.

The main symptom of this condition is pain. Stiffness is also a problem but most sufferers could find a way to cope with the stiffness if their shoulder was not so painful.

The pain is usually felt over the upper and outer part of the arm - approximately over the deltoid muscle - but it can also spread down the arm as far as the wrist sometimes.

Most people with frozen shoulder find it painful to lie on the affected side at night and their sleep is disturbed because of this. Sleep disturbance makes it harder to cope on a day to day basis - and this can sometimes have the effect of magnifying the intensity of the pain.

Daily tasks using the arm above the head become painful - and using the arm behind the back becomes simply impossible for many sufferers. This causes problems with dressing and undressing and with cleaning yourself after using the toilet.

The pain is usually low level and dull but has sharp severe stabs whent the arm is moved suddenly in the wrong direction. These sharp stabs of pain can feel sickeningly severe at times

 The pain of frozen shoulder and the stiffness that goes with it typically lasts from twelve to eighteen months - but it can take longer than that for a few unlucky individuals.

Frozen shoulder progresses and changes in its features as time passes. The condition is dividided into three distinct phases - a freezing up phase called Stage One, a frozen phase called Stage two and a thawing out phase called Stage three. The role and place for frozen shoulder exercises varies depending on the stage.

In stage onethe shoulder joint capsule - the gristle that surrounds the joint - is still very irritable and inflammed. Any attempt to try exercises during this stage is likely only to aggravate things and make the pain worse. Several research studies have now confirmed that this is the case. Frozen shoulder exercises are best avoided in Stage One of the condition.

In stage two the joint is so stuck and stiff that almost no movement is possible in the joint. In practice this means that there is no real point in trying exercises because the shoulder joint is too stiff to benefit from them.

Stage three frozen shoulder is the ideal time to begin a program of exercises. The joint is beginning to become more stretchy and mobile again and the pain has reduced to the point that exercises could be helpful.

What exercises should you do?

In general it's always best to work with a physical therapist on a one to one basis if you plan to use exercises to treat frozen shoulder. This ensures that you are performing the exercises safely and in the correct way.

Most shoulder exercise programs focus on a series of stretches and mobility movements - often with the use of local heat to warm up the joint initially.

You can read a lot more about exercises for frozen shoulder here - on Doctor Cameron's Frozen Shoulder website where you can explore issues related to frozen shoulder treatment.