Frozen shoulder
Frozen shoulder (adhesive capsulitis) is a figurative expression describing the stiffness that occurs in the shoulder joint. Exercise therapy is to optimize mobility within the pain free range. Here you can find more information about the exercises to improve the mobility of the shoulder.
Phase 1 of recovery
During this phase, the goal is reduce the pain and start with easy exercises within the pain free range.
1. Rollen met swiss bal
Begin zittend op een lang bankje met de yogabal voor je op het bankje. Leg je handen op de bal en rol deze zover mogelijk voor je uit zonder de bal los te laten, hierbij mag je gebruik maken van de rug.
2. Schuiven met de handdoek op tafel
Plaats je handen op schouderbreedte op de handdoek. Schuif met gestrekte armen over de tafel heen. De romp beweegt ook mee naar voren. Kom omhoog en herhaal de beweging.
3. Anteflexie met stok
Ga op de rug liggen, pak een stok met twee handen vast, breng de stok vervolgens zo ver mogelijk naar achteren toe, breng de stok vervolgens weer langzaam terug naar voren.
4. Passieve exorotatie met stok
Pak de stok vast in beide handen. Positioneer de elleboog in 90 graden. Beweeg de stok van links naar recht waarbij de 90 graden in de elleboog gehandhaafd wordt.
5. Anteflexie lopen muur
Ga voor de muur staan, zet je vingers tegen de muur, met je vingers loop je omhoog en daarna loop je weer terug.
6. Mobilisatie abductie omhoog lopen
Ga naast een muur staan en zorg dat de vingers de muur nog kunnen raken. Schuif met de vingers rustig omhoog tegen de muur, blijf hierbij binnen de pijngrens. Wanneer je niet meer verder kan, schuif dan rustig de vingers omlaag.
Phase 2 of recovery
During this phase the goal is to reduce pain and improve the mobility of the shoulder within the pain free range.
1. Pull over
Plaats een matje/handdoek op de grond en neem plaats op uw rug. Breng de benen met gebogen knieën omhoog. Breng de armen voorwaarts met het gewichtje tussen beide handen. Beweeg vervolgens het gewichtje langzaam naar achteren en weer terug voorwaarts.
2. Anteflexie schouder
Ga recht op de stoel zitten, pak de stok vervolgens met beide handen vast op schouderbreedte. Houd de stok boven de benen en breng deze vervolgens met gestrekte armen tot boven je hoofd. Vervolgens breng je de stok met gestrekte armen terug naar de beginpositie.
Phase 3 of recovery
During this phase, the goal is to regain the full range of motion of the shoulder and the ability to hold these positions.
1. TERT anteflexie
Plaats de hand plat op een deurpost of muur. Schuif op een rustig tempo de hand omhoog, zorg hierbij dat het binnen de pijngrens blijft. Wanneer je niet meer verder kunt, schuif je de hand weer omlaag tot oorhoogte.
2. TERT exorotatie
Plaats de arm van de pijnlijk schouder tegen de deurpost aan, zorg dat de elleboog volledig gestrekt is en tegen de deurpost aan staat. Probeer iets naar vore te hangen dan voel je de rek van de schouder. Probeer dit 3 a 4 minuten vol te houden.
Pilates ball
Hard. Compact. Qualitatively.
Dumbell
Hard. Compact. Qualitatively.
The meaning of a frozen shoulder?
Frozen shoulder (adhesive capsulitis) is a figurative expression describing the stiffness that occurs in the shoulder joint. In theory anyone can develop a frozen shoulder, but research shows it is more common in women than in men.
The causes of a frozen shoulder
The cause of developing a frozen shoulder is not fully understood. There seems to be a connection with hormonal changes. Diabetes, thyroid disease, inactivity (wearing a sling) or a trauma are risk factors for developing a frozen shoulder.
The symptoms of a frozen shoulder
A frozen shoulder typically goes through three different stages. In the first stage (freezing), the shoulder will get increasingly stiff and can be very painful. The pain is often sharp in nature and radiates from the shoulder to the upper arm. During the second stage (frozen) the pain tends to ease with most of the stiffness persisting. In the third and last stage (thawing), the shoulder will loosen up and return to normal.
The treatment of a frozen shoulder
There are four treatment options for a frozen shoulder:
Option 1; a cortisone injection can eliminate the inflammation and stiffness. This is only effective in the first phase (~3 months)
Option 2; mobilization under general anesthetic. This is a procedure performed by a specialist in a hospital aimed at achieving full range of motion under general anesthetic. This is an option in combination with option 1 when you are in phase 2
Option 3, exercise therapy to optimize mobility within the pain free range. Be careful not to irritate the shoulder when starting this at the end of phase 1 or in phase 2 as this is common.
Option 4; wait until it heals. A frozen shoulder is a self limiting disease that will resolve over time. It generally takes 18-24 months after onset to fully recover.
The phases of recovery
There are 3 stages, the freezing, the frozen and the thawing stage.
Phase 1 - the freezing stage is a period of increasing stiffening of the shoulder. This is often a very painful time with sharp pains in the front of the shoulder radiating to the upper arm. Lifting the arm, pulling up your pants, putting a jacket on or any sudden movement is a struggle and will cause pain.
Phase 2 - the frozen stage is the stage where pain will start to ease and stiffness or lack of mobility becomes the main complaint. This is a lot better than the first stage as the pain is greatly reduced. Small improvements in function can be made and this is comforting after a period of deterioration.
Phase 3 - the thawing stage is when the stiffness reduces and eventually disappears. You’ll notice movements get easier and will slowly return to your normal activities and sports.
There is a lot of variation in the duration of the frozen shoulder. It ranges from 6 weeks to 3 years. Research suggests each stage can take up to 1 year, although this is certainly not the case for everyone.
Recente update
Research has shown not all frozen shoulders have a stiffening of the joint capsule. This newly found type of frozen shoulder is likened to a back spasm causing a limitation in movement. Gentle movement of the back tends to ease this quickly, but literature suggests it might take longer with a shoulder. This is yet another reason to maintain strong shoulder muscles.
Synonyms
Frozen shoulder, adhesive capsulitis, stiff shoulder, shoulder pain
Advice
If you have any questions regarding the exercises, doubt if you are doing them correctly or aren’t sure they are suited for your condition, please contact your physiotherapist for support.
Attention:
Yourbody.coach offers a range of exercises. Yourbody.coach can not be held responsible if you develop injuries. Always consult your physiotherapist or specialist.