Adhesive capsulitis, also known as frozen shoulder, is a disorder that impairs shoulder joint mobility and produces discomfort and stiffness. Simple tasks, such as reaching into a cupboard or raising their arm to comb their hair, may become more uncomfortable and challenging for those with frozen shoulders. It might be constricting and painful to even extend the arm to tighten a seatbelt. These difficulties frequently indicate the onset of frozen shoulder, which becomes worse over time as stiffness and pain develop.
Not every instance of painful and stiff shoulders should be referred to as frozen shoulder, per a study that was published in PubMed. Unlike other shoulder problems like rotator cuff tears or osteoarthritis, frozen shoulder is a distinctive ailment with a natural course and a unique treatment method.
Frozen shoulder is uncommon before the age of 40 and usually affects persons around the age of 56. Women are somewhat more likely than men to have it. Within five years after the first shoulder heals, 6–17% of individuals may experience the recurrence of the illness in the other shoulder. It’s interesting to note that the non-dominant shoulder is marginally more susceptible.
Research explained that frozen shoulder (FS) progresses through three stages: the freezing stage, during which shoulder pain gradually gets worse and movement becomes more restricted; the frozen stage, during which pain subsides but the shoulder stays extremely stiff and difficult to move; and the thawing stage, during which stiffness gradually gets better and movement returns.
The disorder arises from thickening, tightening, and inflammation of the shoulder capsule, especially in certain regions. Under a microscope, the tissue exhibits higher numbers of fibrotic and immunological cells as well as compounds that lead to inflammation and scarring.
Pendulum swings for improved circulation: Gently swing your arm in little circles while letting it hang loosely and leaning forward a little. For one to two minutes, gradually enlarge the circle.
Towel stretch for flexibility: Using both hands, hold a towel behind your back. Stretch the opposing shoulder while using one hand to gently pull upward. Hold for 15–30 seconds.
Cross-body stretch for pain relief: Cross one arm over your chest. Gently draw it nearer to your body with the other hand. Hold for 15–30 seconds.
Wall-assisted finger walk: Face a wall. As high as you can, “walk” up the wall with your fingertips, then glide down gradually. Do this ten to fifteen times.
Isometric shoulder press for strength: Without shifting your shoulder, press your palm against a wall or doorframe. Hold the button for five to ten seconds. Five to ten times, repeat.
Forward flexion with support: Bend your knees and lie on your back. Slowly raise the frozen shoulder overhead with your unaffected arm. Hold for a moment, then let go. Do this ten times.
