Having a frozen shoulder can be a painful and debilitating experience. Inflammation and thickening of the capsule surrounding the shoulder joint, results in restricted movement and pain around the shoulder region.
Our treatment will help reduce the pain and restore normal function. We will conduct an initial assessment which will allow us to tailor your treatment. This is likely to include passive mobilisations, stretches and home exercises.
Frozen shoulder is often mis-diagnosed as a condition called Shoulder Impingement Syndrome, and our physio’s will be able to spot if you actually have shoulder impingement rather than frozen shoulder. Here are some great shoulder exercises you can do right now:
Exercise 1 – The Pendulum
Lean over holding on to a chair or table, let your arm hang down by your side, and swing your arm gently in circles. Try to let momentum and gravity move your arm. Go anti-clockwise and clockwise. This exercise is a great way to passively mobilise a stiff shoulder. Do this exercise for 1 minute, five times per day.
Exercise 2 – Passive Arm Lift
Use your good arm to lift your painful arm (which should stay relaxed). Take your arm up slowly and gently, and do not take it above your head. Stop the lift when you feel pain, and slowly lower the arm. This exercise will help improve your shoulder mobility. Repeat 10x, three times per day.
Exercise 3 – Ice your Shoulder
Place an ice bag or pack of frozen peas (make sure you wrap it in a thin towel) over the tip of your shoulder. Place it there for 5-10 minutes, three times per day.
At Surrey Physio, we use www.rehabmypatient.com to provide you with individual exercise programmes that work for you.