9 Exercises at Frozen Shoulder

Frozen shoulder workout

9 Exercises at Frozen Shoulder

Troubled with frozen shoulder and shoulder pain? Here are 9 good exercises for the frozen shoulder that provide increased movement, less pain and better function. Feel free to share with anyone who is bothered by adhesive capsule.

 

Frozen shoulder causes greatly reduced movement and pain - over a longer period of time. It is therefore also common that one gets Pain in the neck og shoulder blade as the muscles try to compensate for the lack of movement. We therefore always recommend that you combine 'hands-on' treatment with exercises and training. Feel free to consult your clinician regarding these exercises. Frozen shoulder also goes through different "phases" (phases 1 to 3), so it is not certain that you can do all of these exercises - it must be considered by the individual. Feel free to read the section on what the research says about how to treat frozen shoulder.

 

In this article you will be able to learn more about:

  • Training program of 9 Exercises against Frozen Shoulder
  • VIDEO: Frozen Shoulder Exercises - Phase 1
  • Evidence-based Treatment and Self-Measures against Frozen Shoulder
  • Clinics and Therapists Near You with Expertise on Frozen Shoulder

 



 

VIDEO: Exercises against Frozen Shoulder (Phase 1)

Click on the video below to see a training program for you in Phase 1 of frozen shoulder (adhesive capsulite).

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1. Codman's Pendulum and Circle Exercise

This is a good warm-up before you start with the training routine - and can be successfully performed several times a day. The exercise stimulates movement in the shoulder joint and mobilizes the muscles so that it is ready for the rest of the training. Let the arm that is affected by the frozen shoulder hang down - at the same time as you lean on a table or similar with the healthy arm. Then let the shoulder move in circles - both clockwise and counterclockwise. Then make the pendulum movement back and forth, as well as side to side. Be sure to maintain a neutral curve in your back when doing the exercises. Do this in 30-45 seconds before taking a break. Repeat over 3-4 sets - 2 times a day.

Circular Exercise - Codman's Exercise

 

2. Inward rotation with elastic

Inward rotation exercise for frozen shoulder with elastic

Exercise that mobilizes and provides increased movement in the shoulder blades. This is done by using an elastic band, a towel or the shaft of a broom and then holding it behind the body - with the left hand (or opposite) behind the back and the right hand over the shoulder backwards. Remember to adapt in relation to your own shoulder problems. You should only stretch as much as you are comfortable with.

A: Starting position (With the frozen shoulder in the lower position)

B: Pull calmly upwards - so that you feel the shoulder and shoulder blades move gently. Stop when it starts to hurt and then lower back to starting position.

Performed above 3 sets with 10-12 repetitions - 2 times a day.

 



 

3. Scapula mobilization / 4. pectoralis stretching / 5. biceps stretching

shoulder Exercises

Scapula / shoulder mobilization: Active review of the shoulder movement pattern without resistance. Roll your shoulders forward, then roll back. Turn the arm outwards (outwards-rotation) at the same time as it hangs down along the side. Lift your shoulders up and then lower them down. Light exercises that keep the movement going inside the shoulder joint. Can be done several times a day.

Pectoralis / chest muscle stretching:Feel free to use a doorway when performing this stretchy exercise. Put your arms up along the door frames and then gently lower your torso forward until you feel a stretch toward the front of the chest in the attachment to the front of the shoulder. Hold the stretch in 20-30 seconds and repeat 2-3 times.

Biceps stretch: Place your hand calmly against a wall. Then gently turn the upper body towards the opposite side until you feel it stretch gently in the shoulder blade and shoulder. Keep the clothing position in 20-30 seconds and repeat over 3-4 sets.

 



 

6. Isometric Exercise / 7. Shoulder Reflection / 8. Outward Rotation / 9. Shoulder Abduction

Shoulder exercises for frozen shoulder and shoulder pain

 

Isometric Training:By isometric training is meant exercises where you train without the muscle becoming shorter or longer - ie only resistance-based.

A: Isometric outward rotation. Hold your elbow against your body and find a suitable place to perform the exercise. The pressure should be on the outside of the wrist. Press outwards for 10 seconds and then relax. Repeat 4 repetitions over 3 sets.

B: Isometric inward rotation. Same design as A, but with pressure on the inside of the wrist and push inwards.

Shoulder flexion: Hold a broom handle, stick, knit or towel in shoulder width. Then raise your arms up against the ceiling in a gentle motion. Stop when you feel there is resistance. Repeat 10 repetitions over 3 sets. To be done daily.

Beyond Rotation: Lie on your back and hold a stick, knit or towel in shoulder width. Then lower your shoulder to the left side until you feel resistance. Repeat on the other side. 10 repetitions over 3 sets - daily. Alternatively, you can do as below - but only within the range of motion you can manage.

Shoulder abduction: abduction means in good Norwegian Dumbell Lateral Raisen. So this exercise is about raising the relevant side out and up while holding a knit or broom handle. To be done on both sides. 10 repetitions / 3 sets. Daily.

 

 



 

Treatment and Self-Measures against Frozen Shoulder

Recent studies have documented that pressure wave therapy can be as effective as the more invasive cortisone injection (1). A major research study published in the Journal of Shoulder and Elbow Surgery (2020), with 103 patient participants, compared four pressure wave treatments, with a week in between, versus an ultrasound-guided cortisone injection. The conclusion showed the following:

 

There was a significant improvement in shoulder mobility and range of motion (also known as the abbreviation ROM - range of motion) in both patient groups. However, in terms of pain and functionality, a significant improvement was seen in the group that had received pressure wave treatment. In fact, the latter reported a twice as good improvement over pain on the VAS (visual analogue scale).

 

You can read the results yourself here (opens in new link). The research results are also supported by previous major research studies (2, 3) - which can also point to faster return to normal function and improved quality of life. Based on this, all patients with frozen shoulders should first be recommended a plan with pressure wave treatments consisting of 4-6 treatments (worsening variants, one can expect a few extra treatments), with a week in between. This should be done in combination with customized home exercises. If this can not show any effect, one can consider cortisone injection, but then only ultrasound-guided as such. Studies have shown, not surprisingly, that non-ultrasound-guided injections should be avoided, as they have a low hit rate.

 

Self-Action: What Can I Do Myself Against Frozen Shoulder?

  • Movement / walking walks
  • Training with Elastic
  • Massage balls against tense muscles in the shoulder and neck

As mentioned earlier, certain more specific mobility exercises in particular are recommended, as these have shown a documented effect on range of motion and pain in systematic review studies (4). In combination with this, many people experience pain relief and improvement by using self-measures that can work against tense muscles in and around the shoulder, as well as under the shoulder blade itself.

 

Recommendation 1: Training elastic

Exercising with elastic is safe and controlled. Here you avoid unnecessary risks by getting too far in an outward movement or the like - something that is important to avoid with a frozen shoulder. Training elastics come in different strengths, and for adhesive capsules we recommend beige or yellow strength (click here to see an example - the link opens in a new window).

 

Recommendation 2: Massage balls

We can all benefit from a little self-treatment aimed at tense and tight muscles. In the case of adhesive capsulite, the muscles in and around the shoulder blade are particularly affected, as well as further up towards the neck. Et set of trigger point balls (link opens in new window) can help you work into and resolve painful muscle tensions. Alternatively, for more extensive muscle pain, this can be combined with the application of heat conditioner.

 

Recommendation 3: Reusable Heat Pack

A heat pack that can be used again and again is something we are happy to recommend to everyone. There are far too many of these that can only be used once (disposable packs), and in addition to being bad for nature, this quickly becomes expensive if you want to use it regularly. Very practical to have lying down, as it can also be used as a cold pack - that is, what we call one reusable combination pack (link opens in new window). The pack is heated in a microwave or in hot water before it is applied to the tense and sore muscles. This can also be done preventively.

 

Do You Want a Consultation or Do You Have Questions?

Feel free to contact us at YouTube or Facebook if you have questions or the like regarding frozen shoulder (adhesive capsulitis). You can also see an overview of our clinics via the link here if you want to book a consultation. Some of our departments for the Pain Clinics include Eidsvoll Healthy Chiropractor Center and Physiotherapy (Viken) and Lambertseter Chiropractor Center and Physiotherapy (Oslo). With us, professional competence and the patient are always most important - and you can be sure that we have a high level of competence in the assessment and treatment of frozen shoulder.

 

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Sources:

1. El Naggar et al, 2020. Effectiveness of radial extracorporeal shock-wave therapy versus ultrasound-guided low-dose intra-articular steroid injection in improving shoulder pain, function, and range of motion in diabetic patients with shoulder adhesive capsulitis. J Shoulder Elbow Surg. 2020 Jul; 29 (7): 1300-1309.

2. Muthukrishnan et al, 2019. The effectiveness of extracorporeal shockwave therapy for frozen shoulder in patients with diabetes: randomized control trial. J Phys Ther Sci. 2019 Jul; 31 (7): 493-497.

3. Vahdatpour et al, 2014. Efficacy of Extracorporeal Shockwave Therapy in Frozen Shoulder. Int J Prev Med. 2014 Jul; 5 (7): 875–881.

4. Nakandala et al, 2021. The efficacy of physiotherapy interventions in the treatment of adhesive capsulitis: A systematic review. J Back Musculoskeletal Rehabilitation. 2021; 34 (2): 195-205.

Photos: Wikimedia Commons 2.0, Creative Commons, Freestockphotos and submitted reader contributions.

10 Exercises for Bad Hip

10 Exercises for Bad Hip

Troubled with bad hip? Here are 10 good exercises for the hips that give increased strength, less pain and better function.

Feel free to share with anyone who is bothered by the hips.

 

Many people are not always so good at paying attention to their hips before they start to hurt. Hip problems can have a number of causes, such as Osteoarthrtitis, trauma, muscle dysfunction and such. The irony of hip problems is that they scare us away from doing what we really should be doing, that is, exercising and moving. Here are 10 good hip exercises for you who want better hip function. To do some of these exercises, you need a custom training tram (we are happy to recommend minibands) - you can buy here if desired. For those with bad knees, we recommend beige (extra light), yellow (light) or green (medium light) elastic.

 

TIP: Below you can see a suggestion for an exercise program for hip pain. But the exercises may not be suitable for everyone, and that is precisely why we have several hip programs on our Youtube channel. Among other things, programs adapted for those with hip osteoarthritis. At the end of the article, we summarize the program with repetitions and the number of sets.

 

Video: 10 Exercises Against Bad Hip

Here you can watch the entire training program on video.

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1. Bekkenhev

It is quickly made to forget how important the seat muscles are for both hip and knee stability. Strong gluteal muscles reduce the pressure and strain on the hips.

the bridge exercise

The bridge is done by lying on your back with your legs bent and your feet flat on the ground, with your arms resting along the side. Your back should be in a neutral curve. Feel free to warm up the seat by performing some light exercises - where you simply tighten the seat muscles, hold it for about 5 seconds and release again. This is an activation exercise that tells the muscles that you plan to use it soon - which in turn can lead to more proper use during exercise, and reduce the chance of muscle damage. When you're ready, do the exercise by pulling the seat muscles together, before lifting the pelvis and hip up against the ceiling. Make sure you perform the exercise by pressing through the heels. Raise the pelvis to the back is in a neutral position, not over-curved, and then slowly lower back to the starting position. The exercise is performed 8-15 repetitions, about 2-3 sets.

 

2. Lateral leg lift (with or without workout)

Lie on the side with a supporting hand in front of you and a head resting hand. Then lift the upper leg in a straight motion (abduction) away from the other leg - this leads to good training of deep seat and hip muscles. Repeat the exercise 10-15 repetitions over 3 sets.

Lateral leg lift

 

3. Low dropout position

Low lung yoga pose

This exercise opens up the hip position, stretches the muscles and activates the lower back in a good way. Start by in an outstretched position and then lower your back leg slowly against the exercise mat. Remember that the knee should not go over the tips of the toes. Make sure you have a neutral position in the lower back and then take 4 to 10 deep breaths. Repeat 4-5 sets or as many times as you feel is necessary.

 



4. Side outcome with Miniband

This exercise is excellent training for the seat muscles, which plays a very important role in hip stabilization, and thus, knee stability. Find a training band like this debt (adapted for this type of exercise) that can be tied around both ankles as in a large circle.

Then stand with your feet in shoulder width so that there is a gentle resistance from the strap to your ankles. The knees should be slightly bent and the seat should be slightly backwards in a sort of mid-squat position.

Side outcome with elastic

Then take a step to the right with your right foot and leave your left leg standing - make sure you keep your knee steady - and then return to the starting position. Repeat 10-15 repetitions, on both sides, above 2-3 sets.

 

5. Stretching of hamstrings and seat

Landscape hoarding equipment

The purpose of this exercise is to gain more flexibility in the hamstring muscles - muscles that are known to contribute to knee problems if they are too tight. Lie flat on the floor with your back down, preferably on a training mat with support under your neck.

Then bend one leg toward the chest and then grip the back of the thigh with both hands. Stretch your leg in a controlled, calm motion, while pulling your leg toward you. Keep the clothing exercise for 20-30 seconds while taking deep breaths. Then bend your knee back and return to the starting position. Alternatively you can use a towel or the like to get extra stretch to the back of the thigh.

Repeat the exercise 2-3 times on each side.

 



6. One-leg extension exercise and 7. Outcome

Hip Training

Two very straightforward and solid exercises.

 

- One-leg extension exercise is performed standing on all fours, before lifting each leg into a backward-bending position (as shown in the picture) - the exercise repeats 3 sets of 10-12 repetitions.

- Outcome can be performed in several ways, both with and without weight manuals. Keep in mind the rule "do not kneel over toes" as this will cause too much pressure in the knee and can cause both injury and irritation. A good exercise is a properly performed exercise. Repetitions and sets vary from person to person - but 3 sets of 12 repetitions are something to aim for.

 

8. The Oyster Exercise

A very good exercise for more proper use of the seat muscles, especially the gluteus medius. You will feel that it 'burns' a bit in the seat after only a few repetitions - suggesting that you are, most likely, undermining this important part of the supporting muscle.

oysters Exercise

Lie on the side in fetal position - with the hips in 90 degree bend and with the knees on top of each other. Let your lower arm act as a support under your head and allow your upper arm to rest on your body or floor. Lift the upper knee from the lower knee while keeping the heels in contact with each other - a bit like an oyster that opens, hence the name. Focus on contracting the seat muscles as you perform the exercise. Repeat the exercise above 10-15 repetitions over 2-3 sets.

 

9. "Monster walks" with elastic

"Monster walks" are a brilliant exercise for the knees, hips and pelvis. It combines what we have learned, and used, in the previous 5 exercises in a good way. After only a short time with this exercise, you will feel that it burns deep in the seat. For this exercise, we recommend an imini band knit (green can be a great strength to start with).

 

Use a mini strap that can be fastened around both ankles as in a large circle. Then stand with your feet shoulder-width apart so that there is good resistance from the strap to your ankles. Then you should walk, while working to keep your legs shoulder-width apart, a bit like Frankenstein or a mummy - hence the name. The exercise is performed in 30-60 seconds over 2-3 sets.

 

10. Ananda Balasana (Yoga Position for Inner Thighs)

Yoga position for hip and inner thighs

A yoga position that stretches inside the thighs - muscles that we all know can be difficult to stretch in a good way. It stretches and gives more flexibility to the hip and seat. Lie on an exercise mat and pull your knees towards your chest - then place your hands against the outside of your feet and pull gently until you feel it stretch. Hold for 30 seconds and repeat 3-4 sets. A progression variant is to hold your hands against the inside of your feet. This exercise can be a good ending after a workout.

 



Feel free to contact us at YouTube or Facebook if you have any questions or similar regarding exercise or your muscle and joint problems.

 

Summary: Exercise program - 10 Good Exercises for Bad Hips

If you want to do this program regularly, we recommend that you first start doing it two to three times a week. As you get stronger, you can increase up to four times a week. But the most important thing is continuity - so you get far with two increases a week over a longer period of time. Remember also that the number of repetitions can be adapted to your own medical history and conditions.

Pelvic Lift - 1-8 reps x 15-2 sets
2. Lateral leg lift - 10-15 reps x 3 sets
3. Low Outcome - Hold 10-15 seconds x 4-5 sets
4. Side outcome with Knit - 10 reps x 2-3 sets
5. Stretching the Hamstrings - 30 sec x 3 sets
6. One-leg extension: 10 reps x 3 sets
7. Outcome - 10 reps x 3 sets
8. The mussel - 10 reps x 3 sets (both sides)
9. Monster walks - 30 sec x 3 sets
10 Ananda Balasana (Stretching of the inside thigh) - 30 sec x 3 sets

 

 

NEXT PAGE: - Hip pain? You should know this!

 

 



 

 

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Photos: Wikimedia Commons 2.0, Creative Commons, Freestockphotos and submitted reader contributions.