In a frozen shoulder, the capsule surrounding the shoulder joint gets thickened and inflamed, causing pain and hardness. This is a common condition among people aged 50 or more. Early treatment and exercises can help lower the severity of the symptoms.

Tips for frozen shoulder

Following are some exercise techniques and tips we can follow at home. (Here’s a link to a sample video showing different exercises for a frozen shoulder.)

Finger exercise

Stand straight in front of a wall and face it three-quarters of the arm’s length away. Try to reach out and touch the wall at waist level with affected arms and fingertips. Bent the elbow slightly and walk the finger up the wall as comfortably as possible. Make sure the shoulder muscles aren’t working, but the fingers should. With the aid of a healthy arm, move down the frozen shoulder arm and repeat it 10-20 times a day.

Pendulum stretch

Keep the shoulders relaxed, stand, and bend a little to make the affected arm hang down. Now, try to swing the arm in a small circle and do the same as ten revolutions per day. Increase the loop as the pain reduces and symptoms improve, but do not forcefully move the arm to expand the circle.

Cross-body reach

This exercise can be done in a standing or sitting position. Use the healthy arms to hold the affected one to the elbow, put pressure on the shoulder leniently, and move the arm. Try to keep it stretched for 15-20 seconds and repeat the exact 10-20 times each day until the elders feel good with the affected arm.

Armpit stretch

Lift the arms onto a shelf about chest high using a healthy arm. Now, bend the knees and open the armpit kindly. Afterward, escalate the knee, bending slowly and stretching the armpit softly. Repeat this exercise about 5-10 times a day.

Pain-relief medications

A frozen shoulder, unfortunately, has the potential to produce unbearable pain, leading to immobility of the affected arm. Non-steroidal anti-inflammatory drugs (NSAIDs), muscle relaxants, and topical painkiller creams can help reduce the swelling and decrease the pain.

Intracapsular injections

When the painkillers aren’t effective, an orthopedic specialist may inject a corticosteroid with a local anesthetic directly inside the capsule. It usually provides long-term relief from pain and swelling associated with a frozen shoulder.

Moreover, it is better to avoid overusing the affected muscles and shoulder. Overexertion of the affected muscles can worsen pain, limiting daily living activities.

Take home

Frozen shoulder is a medical condition characterized by inflammation and severe pain in shoulder movements. Old age and diabetes are the two main risk factors for a frozen shoulder. Exercises, including finger exercise, pendulum stretch, and cross-body reach, can help relieve the symptoms. NSAIDs, muscle relaxants, and topical painkiller creams can also help to some extent. However, a physician may recommend intracapsular injections as a long-term solution in severe cases.