Have you been experiencing discomfort and limited mobility in both of your shoulders over the past few months? Did it start with a dull ache in either both or one shoulder that you thought may be due to overuse or muscle strain? Do you feel that the symptoms have progressed with time, and now you’re facing challenges like these:
- Bilateral Pain: You feel a constant, aching pain in both of your shoulders. The pain is not limited to just one side; it affects both sides equally.
- Limited Arm Movement: You’ve noticed that you can’t raise either of your arms as high as you used to. Trying to reach overhead or behind your back is particularly difficult.
- Difficulty with Daily Activities: Everyday tasks like getting dressed, combing your hair, or reaching for items on high shelves have become quite challenging. You require assistance for some of these activities.
- Sleep Disturbance: Sleeping comfortably is nearly impossible. The pain and stiffness in both shoulders make it difficult to find a comfortable sleeping position.
- Gradual Onset: You realize that the symptoms gradually have reached a level where it has almost become impossible to perform your daily routine.
If you are experiencing all of this, then you are experiencing a bilateral stiff shoulder or frozen shoulder, which means that both of your shoulder joints are affected by the condition.
Understanding The Stages Of Frozen Shoulder
For every person, the duration of the various stages of a frozen shoulder varies. Here’s a general timeline for the duration of the frozen shoulder:
Freezing Stage:
- General symptoms in this stage: increasing pain and a gradual loss of shoulder mobility.
- General Duration: 2 to 9 months.
Frozen Stage:
- General Symptoms: pain may begin to decrease, but the stiffness and immobility in the shoulder remain.
- Lasting Duration: 4 to 12 months or even longer.
Thawing Stage:
- Primary Symptoms: It is the improvement stage as the shoulder mobility improves with a reduction in pain.
- Lasting duration: lasts from 6 months to 2 years or more.
It’s important to note that these timeframes are general estimates, and individual experiences can vary. Some people may recover more quickly, while others may take longer to regain full shoulder function.
Understanding The Causes Of Shoulder Stiffness
Before we dive into understanding which exercises are best for managing and curing stiff shoulders, it is essential to understand what is causing you that stiff shoulder.
The most known factors and contributing causes are:
- Inflammation and Thickening of the Shoulder Capsule: The condition develops in the shoulder joint’s capsule. This capsule, which surrounds the ball and socket joint of the shoulder, becomes inflamed and thickened, leading to stiffness and pain in the shoulder.
- Injury or Trauma: A previous injury or trauma, such as fracture, dislocation, or surgery, can increase the risk of developing a frozen shoulder.
- Underlying Medical Conditions: These include:
- Diabetes
- Thyroid Disorders (hypothyroidism or hyperthyroidism)
- Cardiovascular Disease
- Autoimmune Diseases
Anyone suffering from any of these medical conditions has a higher risk of getting a stiff shoulder.
- Age and Gender: Frozen shoulder is more common in people between the ages of 40 and 60, and it tends to affect women more often than men.
- Other Factors: These include factors such as hormonal changes, immobility, lack of use, an individuals’ susceptibility to developing a frozen shoulder.
Best Exercises For Shoulder Stiffness
Pendulum Exercise
- Stand with your feet shoulder-width apart.
- Lean forward slightly and support yourself with your non-stiff hand on a table, chair, or countertop.
- Allow your stiff shoulder to hang down.
- Gently swing your stiff arm back and forth, side to side, and in small circles.
- Start with small and easy movements. Gradually increase the range of motion.
- Perform this exercise for 1-2 minutes.
Towel Stretch
- Hold a small towel or resistance band with both hands.
- Place one end of the towel behind your back over your shoulder.
- Hold the other end with your stiff hand, allowing your non-stiff hand to assist.
- Gently pull upward with your non-stiff hand to stretch your stiff shoulder.
- Try holding it for 15-30 seconds and repeat 2-3 times.
Wall Climbing Exercise
- Stand facing any wall with your feet shoulder-width apart.
- Place your fingertips on the wall at waist level.
- Slowly walk your fingers up the wall, extending your stiff arm as high as comfortably possible.
- Hold for a few seconds at the highest point.
- Walk your fingers back down.
- Repeat this exercise 5-10 times.
Cross-Body Stretch
- Stand or sit up straight.
- Use your non-stiff hand to pull your stiff arm across your chest gently.
- Aim to bring your arm as close to your chest as possible without causing pain.
- Perform 2-3 repetitions on each side by holding each time foe 15-30 seconds.
External Rotation Stretch
- Perform this stretch while standing or sitting. Choose the one that is most comfortable for you.
- Start with your stiff arm bent at a 90-degree angle at shoulder height.
- Your elbow should be close to your body.
- Use your non-stiff hand to gently push your stiff hand outward while keeping your elbow close to your body.
- Repeat this stretch 2-3 times.
- If you’re performing this stretch on both shoulders, make sure to do the same on the other side by bending the opposite arm at a 90-degree angle and using your non-stiff hand to assist.
These are gentle exercises that you can try in the comfort of your home at a time that suits you. To be on the safer side, consult your physician. However these exercises and stretches are gentle, but please ensure that you perform them within your pain tolerance and gradually increase the intensity as your shoulder allows.
Remember, consistency is the key to improving shoulder mobility and managing stiffness over time.
