Frozen shoulder, or adhesive capsulitis, is a condition that causes pain, stiffness, and limited movement in the shoulder joint. Those with a frozen shoulder might notice that simple actions, like lifting their arm to comb their hair or reaching into a cupboard, become increasingly difficult and painful. Even turning the arm outward to fasten a seatbelt can feel restrictive and uncomfortable. These challenges often signal the early stages of frozen shoulder, which worsens as stiffness and discomfort increase over time.
According to a study published in PubMed, not all cases of stiff and painful shoulders should be called as frozen shoulder. Frozen shoulder is a specific condition with a natural progression and a distinct treatment approach, different from other shoulder issues like rotator cuff tears or osteoarthritis.
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Frozen shoulder typically occurs in people around the age of 56 and is rare before 40. It is slightly more common in women than men. About 6-17 percent of patients may develop the condition in the other shoulder, usually within five years after the first one resolves. Interestingly, the non-dominant shoulder is slightly more likely to be affected.
According to research, frozen shoulder (FS) develops in three stages: first, the freezing stage, where shoulder pain gradually worsens, and movement becomes increasingly limited; second, the frozen stage, where pain lessens but the shoulder remains very stiff and hard to move; and finally, the thawing stage, where stiffness slowly improves, and movement returns.
The condition occurs because the shoulder’s capsule thickens, tightens, and becomes inflamed, particularly in specific areas. Microscopically, the tissue shows more immune and fibrotic cells, along with increased levels of substances that cause inflammation and scarring.
Check out these exercises that target flexibility, mobility, and strength and may reduce the symptoms of frozen shoulder:
Pendulum swings for improved circulation: Lean forward slightly, let your arm hang freely, and gently swing it in small circles. Gradually increase the circle size for 1-2 minute.
Towel stretch for flexibility: Hold a towel behind your back with both hands. Gently pull upward with one hand, stretching the opposite shoulder. Hold for 15-30 seconds.
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Cross-body stretch for pain relief: Bring one arm across your chest. Use the other hand to gently pull it closer to your body. Hold for 15-30 seconds.
Wall-assisted finger walk: Stand facing a wall. Use your fingertips to "walk" up the wall as high as you can, then slowly slide down. Repeat 10-15 times.
Isometric shoulder press for strength: Press your palm against a wall or doorframe without moving your shoulder. Hold the press for 5-10 seconds. Repeat 5-10 times.
Forward flexion with support: Lie on your back with your knees bent. Use your unaffected arm to lift the frozen shoulder overhead slowly. Hold briefly, then lower. Repeat 10 times.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.
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