Exercises for Frozen Shoulder (Adhesive Capsulitis)

Frozen shoulder, medically known as adhesive capsulitis, is a condition that causes stiffness, pain, and limited range of motion in the shoulder joint. It often develops gradually, worsens over time, and then slowly improves, but the entire process can take months or even years. Incorporating regular, gentle exercises into your daily routine can significantly aid recovery by improving flexibility and mobility.

Here are two highly effective exercises to help manage and recover from frozen shoulder:

1. Wall Angels

Wall Angels are great for improving shoulder mobility and posture. They help activate the muscles around the scapula (shoulder blades) and promote a wider range of motion.

How to do Wall Angels:

• Stand with your back flat against a wall, feet about 6 inches away from it.

• Your lower back should be gently pressed into the wall.

• Raise your arms so your elbows are at shoulder height and bent at a 90-degree angle, with the backs of your hands against the wall.

• Slowly slide your arms upward, maintaining contact with the wall, as if you're making a snow angel.

• Raise as high as comfortable without pain, then lower back to the starting position.

• Repeat 10-15 times.

Watch the demo here: Wall Angels Video

2. Wall Slides

Wall Slides are designed to gently stretch the shoulder and increase range of motion. They're especially helpful during the "thawing" stage of frozen shoulder recovery.

How to do Wall Slides:

• Stand facing a wall, close enough to touch it with both hands.

• Place your fingers or palms on the wall at shoulder height.

• Slowly slide your hands upward on the wall as high as you comfortably can.

• Pause at the top for a second, then slowly slide your hands back down.

• Keep your shoulder blades down and relaxed during the movement.

• Repeat 10-15 times.

Watch the demo here: Wall Slides Video

Tips for Exercise Success:

• Warm up first with a hot shower or warm compress to loosen the shoulder.

• Avoid pushing through sharp pain; these movements should be gentle and controlled.

• Be consistent, performing these exercises daily or as advised by a healthcare provider.

• Pair exercises with manual therapy for best results.

Remember, recovery from frozen shoulder takes time. These exercises are simple but effective tools to gradually restore mobility and reduce discomfort. As always, consult with your doctor or physical therapist before starting any new exercise routine.