Frozen shoulder is a chronic condition of the shoulder, which causes severe stiffness of the joint. The medical term is known as adhesive capsulitis and can last for up to 2 years (Brealey et al., 2017).
Little is still known about why this condition occurs, however you are at a higher risk if you have one of the following:
- Diabetes
- Injuries or surgery which prevents you from moving your shoulder properly
- A thyroid disorder
Not sure if you have any of the above conditions?
Follow these 2 steps:
Step 1 – Assessment
Book an appointment with your sports therapist to get a thorough assessment. If they decide as to whether frozen shoulder is a consideration, you’ll be required to follow this up with your GP to rule out any thyroid condition or diabetes. Your therapist/GP is then likely to send you for an x-ray to confirm the diagnosis and rule out any serious pathology.
Step 2 – Strengthening (eccentric strengthen to lengthen)
Once the above have been ruled out and you have been diagnosed with a frozen shoulder, just follow these two eccentric strengthening exercises, designed to load your shoulder in external rotation (image 1) and in internal rotation (image 2).
Eccentric strengthening is when muscles are loaded, causing them to contract whilst going through the lengthening process. Current research (O’Sullivan 2012) indicates that eccentric strengthening is the best method for frozen shoulder treatment.
The aim of these exercises is to increase the shoulder’s range of movement, which has been severely reduced and help lower pain levels.
Exercise 1: Eccentrically lengthening the shoulder to improve the external rotation.
Instructions:
Lay on the floor with your arm either by your side or at 90 degrees. Have the weight in an upright position and slowly lower the weight until you either experience pain or the weight touches the floor. Consider taking 4-5 seconds for this to occur. Slowly bring the weight back to an upright position. This is 1 repetition.
Image 1: Please follow the instructions as per video 1 above to help improve your external rotation.
Exercise 2: Eccentrically lengthening the shoulder to improve the internal rotation.
Instructions:
Lay on the floor with your arm either by your side or at 90 degrees. Have the weight in an upright position and slowly lower the weight until you either experience pain or the weight touches the floor. Consider taking 4-5 seconds for this to occur. Slowly bring the weight back to an upright position. This is 1 repetition.
Image 2: Please follow the instructions as per video 2 above to help improve your internal rotation.
How many reps and sets?
Aim to perform 12 reps initially, for 3 sets with a 2-minute rest between each set. Perform every day up to your tolerance limit. Depending on your pain level, use between a 1kg and 5kg weight.
Summary
First and foremost, get your shoulder assessed by a professional. Then, exclude any medical issue by following up the assessment with your GP. Finally, include the above exercises in your daily routine if safe.
A quick note: The above exercises are generic and not applied on an individual basis. If you have any questions regarding your shoulder pain, then please feel free to get in touch or book online.
References
Brealey et al. (2017) United Kingdom Frozen Shoulder Trial (UK FROST), multi-centre, randomised, 12 month, parallel group, superiority study to compare the clinical and cost-effectiveness of Early Structured Physiotherapy versus manipulation under anaesthesia versus arthroscopic capsular release for patients referred to secondary care with a primary frozen shoulder: study protocol for a randomised controlled trial. Trials volume 18, Article number: 614 (2017)
O’Sullivan K (2012) The effects of eccentric training on lower limb flexibility: A systematic review. Br J Sports Med. Sep;46(12):838-45
