Frozen shoulder, or adhesive capsulitis, is a condition that causes pain and stiffness in the shoulder joint, progressively limiting the range of motion. It is more common in women, particularly those between the age group of 40 and 60. The condition occurs when the connective tissue around the shoulder joint thickens and tightens, restricting movement. Women may be more susceptible due to hormonal changes, particularly around menopause.
Causes of Frozen Shoulder in Women
- Hormonal Factors: Menopausal women are at a higher risk, likely due to changes in estrogen levels that affect joint health.
- Diabetes: Women with diabetes are more prone to frozen shoulder, with the condition being more severe and lasting longer in those with poorly controlled blood sugar levels.
- Thyroid Disorders: Hypothyroidism and hyperthyroidism can increase the likelihood of developing a frozen shoulder.
- Immobility: Following injury or surgery, a lack of movement in the shoulder joint can lead to this condition.
Treatment Approaches
- Physical Therapy: Focuses on stretching and range-of-motion exercises to improve flexibility and strength.
- Medications: Anti-inflammatory drugs (NSAIDs) and corticosteroid injections can reduce inflammation and ease pain.
- Heat Therapy: Applying heat before exercises can help loosen the shoulder joint.
Stretches for Frozen Shoulder
Prepare your shoulder muscles for movement by warming up your body. You can do this by taking a warm shower or bath and using a heating pad on the affected area.
Here are some effective stretches for managing a frozen shoulder. These exercises can help improve your shoulder’s range of motion, relieve pain, and reduce stiffness.
Pendulum Stretch
This gentle exercise helps loosen the shoulder joint.
How to do it:
- Stand and lean forward slightly, allowing the affected arm to hang down.
- Gently swing the arm in small circles, about a foot in diameter.
- Perform 10 circles in each direction.
- As your shoulder loosens, increase the range of the circle, but don’t force it.
- Do this once daily.
Towel Stretch
This exercise helps improve the range of motion using a towel.
How to do it:
- Hold a towel behind your back with one hand (affected shoulder) and grasp the opposite end, of the towel with the other hand.
- Use the good arm to pull the towel upward, stretching the affected shoulder.
- Repeat 10–20 times daily.
Finger Walk
This stretch helps increase flexibility without straining the shoulder.
How to do it:
- Stand in front of a wall, about 3/4 of an arm’s length away.
- Use the affected arm, reach out, and touch the wall at waist level.
- Slowly walk your fingers up the wall, like a spider, as far as you comfortably can.
- Don’t strain the shoulder muscles; let your fingers do the work.
- Slowly lower the arm down.
- Repeat 10–20 times daily.
Cross-Body Stretch
This stretch helps ease tightness and improve range of motion.
How to do it:
- Sit or stand comfortably.
- Use your good arm to lift your affected arm at the elbow, bringing it across your body toward your opposite shoulder.
- Hold the stretch for 15–20 seconds.
- Repeat 10–20 times daily.
Armpit Stretch
This stretch gradually loosens the shoulder joint.
How to do it:
- Lift the affected arm onto a shelf or surface about chest height.
- Bend your knees slightly to open up the armpit.
- Gently bend your knees more, stretching the armpit area.
- Hold the stretch, then straighten and relax.
- Repeat 10–20 times daily.
External Rotation Stretch
This stretch focuses on rotating the shoulder joint.
How to do it:
- Sit or stand with your elbows at your sides and a resistance band between your hands.
- Rotate the lower part of your affected arm outward, keeping the elbow at your side.
- Hold for 5 seconds, then return to the starting position.
- Repeat 10–15 times.
Wall Stretch
This stretch helps with upward and outward arm movement.
How to do it:
- Face a wall with your arms extended.
- Place your hands on the wall at shoulder height.
- Slowly “climb” the wall with your hands, stretching upward as high as possible.
- Hold the stretch for 10–15 seconds.
- Lower your arms slowly and repeat.
Tips for Safe Stretching:
- Perform stretches within your comfort zone, not to the point of pain.
- Perform these exercises 1-2 times a day for optimal improvement.
- If pain worsens or persists, consult a healthcare provider before continuing.
- These stretches can be effective in relieving frozen shoulder symptoms over time!
Stretch to your point of sensation without causing pain. Be gentle and avoid forcing any of the movements. You can do these stretches several times throughout the day.