Improve Frozen Shoulder Symptoms with Home Physiotherapy

Frozen shoulder, also known as adhesive capsulitis, is one of those sneaky conditions that can creep up on you, turning even the simplest of tasks into a challenge. If you’ve noticed that your shoulder’s been feeling stiffer than usual, or you’re struggling to reach that top shelf, you might be dealing with a frozen shoulder.

As someone who has helped many folks recover from this condition, I can tell you that while it’s frustrating, it’s also manageable—especially with the right exercises. Whether you’re searching for “home physiotherapy near me” or specifically looking for “home physiotherapy Norfolk” or “at home physiotherapy Suffolk,” you’re in the right place. Let’s dive into some effective physiotherapy moves you can try right at home.

What Is Frozen Shoulder?

Before we jump into the exercises, let’s understand what frozen shoulder is. Essentially, it’s when the connective tissue surrounding your shoulder joint becomes inflamed, leading to pain and stiffness. This condition often progresses through three stages: the freezing stage, the frozen stage, and the thawing stage. In the freezing stage, your shoulder becomes increasingly painful and stiff. During the frozen stage, the pain may lessen, but the stiffness can make it difficult to move your arm. Finally, in the thawing stage, your range of motion gradually improves.

Personal Anecdote: Spotting the Signs Early

I once had a client who was in his mid-60s and lived in Norfolk. He didn’t think much of the occasional stiffness in his shoulder until one day, he couldn’t even put on his jacket without wincing in pain. By the time he reached out for help, he was well into the freezing stage. The sooner you recognise the symptoms, the better, as early intervention can prevent the condition from worsening.

Warm-Up Exercises to Loosen Up

Pendulum Swings

One of the first things I recommend is pendulum swings. This exercise is a gentle way to get your shoulder moving again. Here’s how you do it:

1. Start by leaning forward slightly with your good arm supported on a chair or table.
2. Let the affected arm hang down and begin making small circles with it.
3. Gradually increase the size of the circles as your shoulder loosens up. Aim for about 20 rotations in each direction.

This exercise is perfect because it’s low-impact and helps improve circulation in the shoulder joint, which can ease stiffness.

Towel Stretch

Another simple yet effective exercise is the towel stretch:

1. Grab a towel and hold it behind your back with both hands, one hand over the shoulder and the other reaching up from below.
2. Gently pull the towel upward with your top hand, allowing your other hand to follow.
3. Hold the stretch for 15-30 seconds, then switch arms.

This move helps improve the range of motion in your shoulder without overexerting it.

Improve Range of Motion

Finger Walks

The finger walk is an easy way to stretch your shoulder while keeping things under control:

1. Stand facing a wall with your fingers just touching it at waist level.
2. Walk your fingers up the wall as high as you can go without causing pain, then slowly walk them back down.

This exercise is excellent for those moments when you feel stiff, but not necessarily in pain. It helps maintain and gradually improve your shoulder’s range of motion.

Strengthening Exercises to Support Recovery

Isometric Shoulder Exercises

Once you’ve regained some range of motion, it’s time to start strengthening those shoulder muscles:

1. Stand next to a wall with your affected arm at your side.
2. Push your arm into the wall without moving your shoulder, holding the position for about 5 seconds.
3. Repeat this 10 times.

This exercise helps build muscle strength without aggravating your shoulder joint.

Resistance Band Rotations

If you’ve got a resistance band handy (and if not, a sturdy belt will do), this exercise is a great way to gently strengthen your shoulder:

1. Attach the band to a stable object and stand with your affected arm at a 90-degree angle.
2. Slowly rotate your forearm outward, keeping your elbow close to your side, then return to the starting position.
3. Do 10-15 repetitions.

Over time, this exercise will help build the strength you need to support your shoulder and prevent further issues.

Extra Tips for Managing Frozen Shoulder

Balancing Rest and Activity

It’s essential to strike a balance between rest and activity. While it might be tempting to keep your arm completely still, too much immobility can worsen the stiffness. Instead, incorporate these gentle exercises into your daily routine to keep your shoulder moving.

Heat and Cold Therapy

Applying a heat pack to your shoulder before exercising can help loosen up the muscles, making the exercises more effective. On the other hand, a cold pack after exercising can reduce any inflammation or pain you might feel.

Personal Anecdote: Staying Consistent

I once worked with a lovely lady from Suffolk who was determined to get her shoulder back to full strength. Despite living in a remote area with limited access to in-person physiotherapy, she committed to doing her exercises every day. Over time, her hard work paid off, and she regained much of her mobility. Consistency is key in managing frozen shoulder, especially if you’re relying on at-home physiotherapy.

When to Seek Professional Help

While these exercises are incredibly beneficial, they are just general examples. It is likely that you will need a full assessment and personalised treatment to your lifestyle and injury. We are available for a consultation. Give us a call now!

Conclusion

Managing a frozen shoulder doesn’t have to be daunting. With the right exercises and a bit of patience, you can gradually regain your shoulder’s mobility and get back to your usual activities. 

Remember, it’s never too late to start, and the sooner you take action, the better. So, pick up the phone, let’s arrange an appointment, and let’s get that shoulder moving again!