Are You Experiencing a Frozen Shoulder? 3 Things You Can Try at Home

Frozen shoulder is an uncomfortable and painful condition of the shoulder joint that causes arm and shoulder mobility loss. Patients often experience problems rotating the joint or reaching back. Frozen shoulder symptoms include stiffness and aches or dull pain in the muscles and surrounding shoulder area.

What is a Frozen Shoulder?

​Frozen shoulder or adhesive capsulitis is an uncomfortable condition that causes stiffness and pain in the shoulder. It leads to losing the range of motion in the joint—inflammation of the capsule tissue surrounding the joint causes the ailment. The pain and stiffness will only lead to more frozen shoulder pain and stiffness. There are a few stages to the frozen shoulder:

  • The freezing stage – A gradual increase in stiffness and pain
  • The frozen stage – The shoulder remains stiff, but pain may begin to decrease
  • The thawing phase – The pain continues to decline, and joint movement slowly improves

​Symptoms of the condition begin slowly but worsen over time, making your shoulder feel frozen in place. The ailment often begins after suffering trauma or periods of immobility. Trauma includes surgery, strokes, and anything that prevents you from moving your arm and rotating your shoulder for an extended period.

Frozen Shoulder Do\’s and Don\’ts
There are things you should and should not do when you are suffering from a frozen shoulder:

The Do\’s

  • See a physician or your chiropractor for a diagnosis
  • Mobility exercises and ensures the joint gets regular movement
  • Apply ice packs and heating pads, and take over-the-counter pain relievers to ease the pain
  • Research all available options for prevention and relief of frozen shoulder

The Don\’ts

  • Stop moving the arm with a frozen shoulder as less movement will worsen the condition.
  • Refrain from irritating the joint with heavy lifting or sudden movements

​There are regular movements and physical therapy exercises you can do at home that will help restore mobility and ease the pain of a frozen shoulder.

Three Things You Can do at Home to Ease Symptoms of Frozen Shoulder

Chiropractors advise those with frozen shoulders to do physical therapy exercises at home to loosen the joint. You can take steps to treat a frozen shoulder at home that will help ease symptoms and regain mobility. If you experience any pain while doing these exercises, do not continue and consult your doctor.

1)  Make Time for Regular Stretching Exercises
Warm up before beginning a stretching and exercise routine by applying a heating pad for 15 minutes or taking a hot shower. Some examples include:

  • Towel stretches
  • Cross-body reach
  • Outward and inward rotation stretches

Stretching exercises should stretch the joint to the point of tension but never until it is painful.

2)  Do Low Impact Exercises: Physical Therapy Exercises, Swimming, Yoga
In the beginning stages of the frozen shoulder, movements and exercises should be slow to avoid pain. As it improves, you can increase movements and repetitions over time. Improvement of frozen shoulder symptoms takes patience and persistence. Regular low-impact exercises such as physical therapy, swimming, and yoga are beneficial in easing pain and stiffness.

3)  Massage Your Shoulder
There are simple massages you can perform at home to provide pain relief and encourage thawing. Using the opposite hand, massage the shoulder the condition is affecting and focus on sensitive areas. Slowly and gently move the arm with the frozen shoulder while you massage.

Schedule an Appointment With Dr. Justin at Pure Health and Wellness Today

The pain and stiffness of a frozen shoulder can impact your life and make simple tasks feel unbearable. Fortunately, there are options to treat the condition at home by stretching and exercising the arm. Medical treatment options are also available if your symptoms are intense or don\’t improve over time. Dr. Justin Pure at Health and Wellness will work with you to find the right solution and provide relief to the symptoms. Call today for more information or to schedule an appointment.