When you think of the shoulder joint, the joint you’d most probably be thinking of is the glenohumeral joint. The glenohumeral joint is the joint mainly responsible for moving the arm.
Adhesive capsulitis, or frozen shoulder, occurs when the shoulder capsule (the connective tissue surrounding the shoulder joint) becomes inflamed and therefore thicker which causes increased stiffness. “Itis” = Inflammation.
There are solutions to help with the pain and loss of range of motion with frozen shoulder, and certain exercises and stretches can be done to help with a more successful recovery.
Although these exercises are targeted for frozen shoulder, you can complete them for generalised stiffness of the shoulder also.
With these exercises, you want to stretch to the point of tension but not pain (a very small amount is ok).
Pre-Exercise Considerations
Before you jump into any new exercise routine, there's something super important to consider – chatting with your healthcare provider. Think of them as your personal coach. They'll help you figure out the best game plan and ensure you're doing exercises that are safe and effective for your specific situation.
Now, onto some tips for getting started safely with your exercises:
Warm-Up: Have you ever noticed how athletes warm up before a big game? That's because muscles perform better when they're warm. So, start with a gentle warm-up to get those shoulder muscles ready for action.
Start Slow: Think baby steps if you're just diving back into exercise. Start with simple, low-impact movements. You don't want to go from zero to hero and end up feeling sore or, worse, injured.
Listen to Your Body: Your body knows best. If something feels off or painful (and not in a 'good workout' kind of way), it's time to take a step back. Pain is your body's way of waving a red flag.
Stay Consistent: Consistency is key. It's like watering a plant – do it regularly, and you'll see it thrive. The same goes for your exercises. Regular movement can work wonders for easing that frozen shoulder.
Enjoy the Process: Last but not least, have some fun with it! Put on your favourite tunes, find a workout buddy, or exercise in your favourite part of the house. It's all about making the experience enjoyable.
There you have it – understanding Frozen Shoulder and getting ready to tackle it head-on with some safe exercises. Remember, you've got this, and your shoulders will thank you for it!
Top 9 Exercises for Frozen Shoulder in Seniors
For some more on frozen shoulder, including the exercises in written form.
In this video we cover:
Exercises For Frozen Shoulder - Adhesive Capsulitis exercises
Do your best and any questions ask below!
- Mike