Shoulder pain

Frozen shoulder, also known as adhesive capsulitis, is a condition that affects the shoulder joint, causing pain and stiffness. It typically develops gradually and progresses through three stages: freezing, frozen, and thawing.

During the freezing stage, the shoulder becomes increasingly painful and movement becomes limited. The pain may worsen at night, making it difficult to sleep on the affected side. This stage can last for several weeks to several months.

In the frozen stage, the pain may subside, but the shoulder remains stiff and movement is severely restricted. Simple tasks like reaching for objects or putting on clothes can be challenging. This stage can last for several months to a year.


Shoulder Exercises


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  1. Pendulum Stretch: Lean over and support yourself with your non-affected arm on a table or chair. Let your affected arm hang down. Gently swing your arm in small circles, gradually increasing the size of the circles. Perform this exercise in both clockwise and counterclockwise directions.

  2. Passive Range-of-Motion Exercises: Use your unaffected arm or assistance from a partner to help move your affected arm through its range of motion. These exercises should be done gently and without causing pain. Examples include forward flexion, abduction, internal and external rotation, and cross-body adduction.

  3. Wall Climbing: Stand facing a wall and use your fingers to "climb" up the wall. Start with your fingers at waist height and slowly reach as high as you can comfortably. Repeat the process by gradually moving your fingers to the side and lower down.

  4. Towel Stretch: Hold a towel with both hands, slightly wider than shoulder-width apart. Use your non-affected arm to pull the towel upward, gently stretching the affected shoulder. Hold the stretch for a few seconds and repeat several times.

  5. Sleeper Stretch: Lie on your non-affected side with your affected arm resting on a pillow in front of you. Bend your affected arm at a 90-degree angle. Use your non-affected arm to gently push the affected arm down toward the bed, stretching the shoulder. Hold for a few seconds and repeat.

  6. Scapular Squeezes: Sit or stand with your arms by your sides. Squeeze your shoulder blades together as if you're trying to hold a pencil between them. Hold the squeeze for a few seconds and release. Repeat several times.

Remember to perform these exercises within a pain-free range of motion. If you experience significant pain or discomfort during any exercise, stop immediately and consult with a healthcare professional. They can provide a proper diagnosis and guide you through an appropriate treatment plan for your frozen shoulder.

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