Best Exercises for Adhesive Capsulitis (Frozen Shoulder)

Adhesive capsulitis, also known as frozen shoulder, can be a debilitating condition, causing stiffness and significant pain in your shoulder joint. If left untreated, it can limit your ability to perform everyday tasks, like reaching for objects, getting dressed, or even sleeping comfortably.

Fortunately, one of the most effective ways to regain motion and reduce pain is through targeted exercises. Paired with chiropractic care, these exercises can help speed up your recovery, improve mobility, and get you back to your normal routine. In this guide, we’ll explore the best exercises for adhesive capsulitis and how they can complement chiropractic treatment.

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TLDR – Quick Guide

• What it is: Adhesive capsulitis is a condition that causes shoulder stiffness, pain, and restricted movement.
• Why exercises work: Targeted exercises help stretch and strengthen the shoulder joint, reducing stiffness and restoring mobility.
• Best exercises: Pendulum swings, towel stretches, and wall climbing are a few effective stretches for treating frozen shoulder.
• Chiropractic support: Chiropractic adjustments and soft tissue therapies can improve the results of these exercises, speeding up recovery.
• Frequency: Perform these exercises daily for the best results, and always consult with your chiropractor to ensure proper form.

Detailed Breakdown

How Exercises Help Adhesive Capsulitis

Adhesive capsulitis develops when the capsule surrounding the shoulder joint becomes inflamed and tightens, leading to pain and restricted movement. Exercises play a vital role in restoring the shoulder’s range of motion by:

• Increasing Flexibility: Stretching exercises help loosen the tightened joint capsule and improve shoulder mobility.
• Building Strength: Strengthening the surrounding muscles provides better support to the joint, reducing strain and further injury.
• Promoting Healing: Movement improves circulation, bringing more oxygen and nutrients to the damaged tissue and speeding up the healing process.

Consistency is key with these exercises. While they may be uncomfortable initially, gentle stretching and strengthening over time can significantly reduce stiffness and pain.

Best Exercises for Adhesive Capsulitis

Here’s a look at some of the most effective exercises for frozen shoulder. Remember to perform each exercise slowly, without pushing yourself into pain. If you feel sharp discomfort, stop and consult your chiropractor.

1. Pendulum Swing

This gentle exercise helps loosen up the shoulder joint.

• Stand with your body slightly bent forward and rest your non-affected arm on a chair or table for support.
• Let your affected arm hang down and swing it gently in a circular motion, making small circles.
• Gradually increase the size of the circles.
• Perform for 30 seconds to a minute, several times a day.

2. Towel Stretch

This exercise helps improve the range of motion in your shoulder joint.

• Hold a towel behind your back with one hand, gripping the other end with your affected arm.
• Use your non-affected arm to pull the towel upward, gently stretching the shoulder of the affected arm.
• Hold the position for 15–30 seconds and repeat 5–10 times.

3. Finger Walk (Wall Climb)

This stretch encourages gradual upward movement of your shoulder.

• Stand facing a wall at arm’s length.
• Using your fingers, slowly “walk” your hand up the wall as far as you can comfortably go.
• Keep your shoulder relaxed and avoid straining.
• Once you reach your maximum height, hold for a few seconds, then walk your hand back down.
• Repeat 10 times, working to extend your reach over time.

4. Cross-Body Stretch

This stretch is great for relieving tightness in the shoulder joint.

• Use your non-affected arm to gently pull your affected arm across your chest, just below the chin.
• Hold this stretch for 15–30 seconds.
• Perform 3–5 times.

5. Shoulder External Rotation

This exercise strengthens the muscles around your shoulder joint.

• Hold a resistance band in both hands, keeping your elbows bent at a 90-degree angle.
• Slowly rotate your affected arm outward, keeping your elbow close to your side.
• Hold for a few seconds, then return to the starting position.
• Repeat 10–15 times.

How Chiropractic Care Complements These Exercises

While these exercises can significantly improve mobility and reduce pain, combining them with chiropractic care can enhance their effectiveness. Here’s how chiropractic treatments support your recovery:

1. Joint Adjustments: Chiropractors can perform gentle adjustments to help realign the shoulder joint, further increasing mobility.
2. Soft Tissue Therapy: Techniques like myofascial release or trigger point therapy can relax tight muscles and reduce inflammation in the shoulder.
3. Posture Correction: Poor posture can contribute to the development of adhesive capsulitis. Chiropractors can assess and correct postural imbalances to reduce shoulder strain and support faster recovery.
4. Guidance on Exercise Form: Chiropractors will ensure that you’re performing these exercises correctly, preventing injury and maximizing their effectiveness.

How Often Should You Exercise?

Performing these exercises daily is essential for making steady progress. Start with gentle movements and gradually increase the intensity as your shoulder improves. However, don’t overdo it—pushing through sharp pain can lead to further injury. Always consult with your chiropractor to ensure you’re progressing at a safe and effective pace.

Key Takeaways

• Adhesive capsulitis causes stiffness and pain in the shoulder joint, but targeted exercises can help restore mobility and reduce discomfort.
• Exercises like pendulum swings, towel stretches, and finger walks are particularly effective in increasing flexibility and strength.
• Chiropractic care can enhance your recovery by providing joint adjustments, soft tissue therapy, and guidance on proper exercise technique.
• Consistency is critical. Make sure to perform these exercises daily and in consultation with your chiropractor for the best results.

With the right combination of chiropractic care and regular exercise, you can overcome frozen shoulder and get back to living pain-free.

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