If you’re experiencing stiffness and pain in your shoulder joint, you might have frozen shoulder, also known as adhesive capsulitis.
Keeping your shoulder still for extended periods without movement increases the risk of developing frozen shoulder. There are other reasons, too, such as surgery or a broken arm, that can contribute to shoulder stiffness and pain.
Who’s at risk of developing frozen shoulder?
According to Mayo Clinic, people with conditions such as diabetes, hyperthyroidism, hypothyroidism, cardiovascular disease, and Parkinson’s disease are more likely to develop frozen shoulder.
It typically affects people between the ages of 40 to 60 and is more common in women than men.
What’s the treatment for frozen shoulder?
The first line of treatment doctors usually recommend is physical therapy, which includes exercises designed to improve the shoulder’s mobility.
There are various treatments for frozen shoulder, but here are some exercises suggested by Harvard Medical School that can help relieve symptoms without medication:
Exercise 1: Cross-body reach
Bring the affected arm across your body and hold it for 15 to 20 seconds. Repeat this exercise 10 to 20 times a day.
Exercise 2: Towel stretch
Grasp a three-foot-long towel with both hands behind your back, holding it horizontally. Use your good arm to pull the affected arm upward to stretch it. Repeat this exercise 10 to 20 times a day.
Exercise 3: Finger walk
Stand facing a wall, three-quarters of an arm’s length away. Reach out and touch the wall at waist level with the fingertips of the affected arm. Slowly walk your fingers up the wall, spider-like, until your arm reaches shoulder level (or as far as is comfortable). Use your fingers to do the work, not your shoulder muscles. Slowly lower the arm, and repeat the exercise 10 to 20 times a day.
(The above content is not intended for medical purposes. Always consult your doctor if you have a serious medical condition.)
