Expert Care from Access Sports Medicine
Frozen shoulder, also called adhesive capsulitis, is a painful condition that causes stiffness and limited range of motion in your shoulder. Everyday activities like reaching overhead, getting dressed, or carrying groceries can suddenly feel challenging.
Understanding the symptoms, causes, and exercises for frozen shoulder can help you manage pain and improve mobility. At Access Sports Medicine, our team provides personalized care across Exeter, Portsmouth, Dover, and Raymond, NH to help patients regain strength and comfort.
What Are the Symptoms of Frozen Shoulder?
The main frozen shoulder symptoms are pain, stiffness, and a gradual loss of shoulder mobility. Many patients notice their shoulder feels tight and difficult to move, even simple motions like lifting an arm or reaching behind the back can be painful.
Frozen shoulder typically progresses through three stages:
1. Freezing Stage
- Pain develops and worsens with movement
- Shoulder motion becomes limited
- Duration: 6 to 9 months
2. Frozen Stage
- Pain may lessen, but stiffness continues to increase
- Daily activities like reaching overhead or behind the back are harder
- Duration: 4 to 12 months
3. Thawing Stage
- Motion gradually improves as stiffness decreases
- Duration: 6 months to 2 years
If these frozen shoulder symptoms are affecting your daily life, our team can help guide you toward effective treatment.
What Causes Frozen Shoulder?
The exact causes of frozen shoulder aren’t always clear, but it usually occurs when the shoulder capsule, the connective tissue surrounding the joint, tightens and thickens, limiting movement.
Common risk factors include:
- Shoulder immobility following surgery or injury
- Medical conditions such as diabetes, thyroid disorders, or Parkinson’s disease
- Scar tissue or inflammation in the shoulder capsule
Over time, adhesions may form inside the joint, and lubricating fluid decreases, leading to pain and restricted motion. Our orthopedic specialists can help identify the underlying causes and guide your recovery.
Frozen Shoulder Exercises to Restore Mobility
Gentle stretching and movement are essential to recovery. Proper frozen shoulder exercises can improve flexibility, reduce stiffness, and relieve pain.
Always consult a physical therapist before starting new exercises, especially if pain is severe.
1. Pendulum Stretch
- Lean forward, letting your affected arm hang freely
- Swing in small circles (~1 foot in diameter) for 30 seconds, once or twice a day
2. Towel Stretch
- Hold a towel behind your back with one hand above and one below
- Gently pull upward with the unaffected arm
- Hold 15–30 seconds, repeat 5–10 times daily
3. Cross-Body Stretch
- Bring the affected arm across your chest
- Use the other arm to gently pull the elbow toward your chest
- Hold 15–30 seconds, repeat several times daily
4. Finger Walk
- Face a wall ~3/4 arm’s length away
- Walk fingers up the wall until you feel a stretch
- Slowly lower and repeat 10–20 times
5. Outward Rotation with Resistance Band
- Hold a light resistance band with elbows at 90 degrees
- Rotate forearms outward, keeping elbows close to your sides
- Hold for a few seconds, repeat 10–15 times
Our physical therapists guide patients through safe, stage-appropriate frozen shoulder exercise programs to restore motion and prevent setbacks.
Treatment Options for Frozen Shoulder
Frozen shoulder often improves over time, but professional care can reduce pain and speed recovery. Treatment options include:
Nonsurgical
- Anti-inflammatory medications (ibuprofen or aspirin)
- Cortisone injections directly into the shoulder joint
- Personalized physical therapy, including frozen shoulder exercises
Surgical
- Arthroscopic shoulder surgery: Removes tight portions of the capsule
- Shoulder manipulation under anesthesia: Moves the arm to stretch and break scar tissue
Physical therapy is crucial after surgery to maintain and rebuild mobility.
Getting Local Shoulder Care
If shoulder stiffness or pain isn’t improving with home exercises, it’s time to see a shoulder specialist close to home.
At Access Sports Medicine, our team provides expert shoulder care across Exeter, Portsmouth, Dover, and Raymond, NH. We combine targeted exercises, therapy, and medical interventions to help you regain comfort and strength.
Schedule an appointment today and start your recovery with personalized care from our orthopedic team.