Frozen shoulder, also known as adhesive capsulitis, is characterized by stiffness and pain in the shoulder joint. Over time, the shoulder becomes difficult to move, making simple tasks challenging.

Causes of Frozen Shoulder

The exact cause of frozen shoulder isn't entirely understood, but certain factors can increase your risk:

• Medical Conditions: Conditions like diabetes, heart disease, and thyroid disorders are associated with a higher risk of developing frozen shoulder.
• Prolonged Immobility: If you've kept your shoulder immobile for an extended period, perhaps due to an injury or other medical condition, this can lead to frozen shoulder.
• Age and Gender: Frozen shoulder is more common in people between 40 and 60 years old, and it tends to affect women more often than men.

Home Exercises for Frozen Shoulder

Here are some simple exercises you can do at home to help improve your shoulder mobility and reduce pain:

• Pendulum Stretch:
  1. Stand and lean over slightly, allowing the affected arm to hang down.
  2. Swing the arm in a small circle, about a foot in diameter. Perform 10 rotations in each direction once a day.
• Towel Stretch:
  1. Hold one end of a towel behind your back with the affected arm and the other end with the good arm.
  2. Use your good arm to pull the affected arm upward to stretch it. Hold for 10-20 seconds and repeat 10-20 times a day.
• Finger Walk:
  1. Stand facing a wall about three-quarters of an arm's length away.
  2. With the affected arm, reach out and touch the wall at waist level. Slowly walk your fingers up the wall as high as you comfortably can. Repeat this 10-20 times a day.
• Cross-Body Reach:
  1. Sit or stand, and use your good arm to lift the affected arm at the elbow, bringing it up and across your body.
  2. Hold the stretch for 15-20 seconds and repeat 10-20 times a day.

Remember, these exercises should not cause pain. If you experience any discomfort, stop immediately and consult with a healthcare professional.

Frozen shoulder can be frustrating, but with patience and consistent effort, you can regain mobility and reduce pain. If your symptoms persist or worsen, don't hesitate to seek medical attention.

Take care,

Dr. Mohak Kataria