Adhesive Capsulitis Exercises

When bands of scar tissue called adhesions form on the connective tissue of the shoulder joint, it results in a condition called adhesive capsulitis (also known as "frozen shoulder"). The inflammation often causes severe pain and lack of motion. Those suffering from adhesive capsulitis can improve their condition and lessen their pain by performing a series of exercises designed to restore mobility to the joint.

Beginning

• Your doctor may first recommend active release technique, a non-surgical process that uses manipulation of the joint and massage techniques to break up the scar tissue. Severe cases of adhesive capsultitis may require surgery. After getting your doctor or physical therapist's approval, begin the following exercises.
  Pre-loosen the joint tissue and underlying muscles by applying a heating pad or hot compress. To help lessen the pain during stretching, consider taking a non-steroidal anti-inflammatory such as ibuprofen. When performing any of these exercises, make sure to work the shoulder through the entire range of motion in the joint. Applying ice after exercising will help to lessen the inflammation and pain.

Stretches

• Start restoring mobility to the joint by performing two simple stretches for the shoulder area. While standing upright, clasp your hands together behind your back at the waist. Try to keep your arms straight as you slowly raise your hands upward. When you get to the highest point you can reach, hold that position for 15 to 20 seconds and then lower your hands back to your waist. Repeat three to four times.
  Next, stretch the arm of your affected shoulder across your chest, keeping it straight and parallel to the floor. Use your other arm to hook underneath the affected shoulder's arm at the elbow. Then apply gentle, even pressure to pull the arm of your affected shoulder into the chest. Hold for 15 to 20 seconds. Repeat three to four times.

Mobility Exercises

• After you have increased the flexibility in your shoulder joint by stretching, begin performing some mobility exercises that will further increase the range of motion in the joint.
  Start by standing and facing a wall. Place the hand of the affected shoulder's arm flat on the wall, and slowly use the fingers to climb up the surface. Stop every few inches and hold that position for 30 seconds, then move your fingers higher up the wall. Each day that you perform this exercise, try to reach a higher point on the wall.
  While sitting in a straight-backed chair, drape you armpit over the back of the chair. While keeping your arm straight, begin making small circles in the air for 30 seconds. Reverse directions and build up to bigger circles. To further increase range of motion, try this exercise while standing, making sure to keep the back straight.
  Once you become more comfortable and have increased range of mobility, begin doing strengthening exercises using resistance bands or free weights. See the Resources section below for a full list with video instructions.