Exercises for a frozen shoulder to help you recover quickly
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- Опубліковано 10 чер 2024
- A frozen shoulder, also known as adhesive capsulitis, is a condition where the capsule surrounding the shoulder joint tightens, leading to a loss of shoulder motion in multiple directions. The condition can follow a traumatic or overuse shoulder injury, be related to an underlying medical condition, or develop with no underlying cause. Treatment usually involves working to increase range of motion with a physical therapist. Manipulation of the shoulder under anesthesia or arthroscopic surgery to release the capsule is occasionally needed. Often doing some exercises for a frozen shoulder can relieve your pain and allow you to get back to what you love to do.
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In this video, physical therapist Yves Gege and I show a few exercises you can do to try to recover from a frozen shoulder.
If you have questions about the injuries or treatments mentioned in this video, or about a sports or exercise injury, subscribe to my channel and click the bell to be notified of my Better Than Ever LIVE! streams, including an Ask Dr. Geier live show I do most Fridays at 12:00 PM ET.
Hello Doc, its been 45 days & im still in the 1st phase of painful freezing. Hot pack makes it little more sensitive & painful. Do you advice me to try cold pack? Frozen right shoulder Doc.
I'm seeking for TRUTHFUL guidance. My daughter had an accident and Xtray result from Dr (in Nauru Island)...comments is fractures - shoulder dislocated. Ther is no surgery done since March this year.We are still waiting but I'm the concern mother.please advise me of her future health and what can I do to help my daughter.Thanking you in advance for what you can share and advise me from today.
Await your assistance.
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I love the “reach around”. It is a great maneuver.
Thanks for showing these 3 simple exercises. It should be really effective. I hope 🙏👍🙏
Thank you for the good message
Thank you, this is really helpful. I've just been diagnosed with this. 😊
Thank you, chaps, I'll give these a go.
Thanks for explanation
Helpful to me
Thanks
Really good video, I especially liked the instruction on what to do afterward, e.g ice or use the arm.
I'm a man in my 50s. I've had it for 18 months. First 4 months I did nothing thinking it was an injury that would heal. When it didn't heal and got worse I saw doctor. Did PT for a few months. Painful because they make you force it past your comfortable range. A few times she put me in intense pain. I hated my therapist and called her my dominatrix.The more you do the PT exercises at home the better. Hard to do because you have to force it into the painful range in order to regain some range and you have to do this a few times a day to maintain it. After about 8 months since it started it was noticeably less painful and had more range. Today after 18 months the range is about 90%. Still hurts at extreme range but I rarely need to move in that range for any tasks. Not a big deal since it no longer prevents me from doing anything (lifting overhead, putting on a coat, etc.).
I'd never heard of frozen shoulder until I was diagnosed with it.
I've had it in both shoulders now and can say out of all the injuries I've had they have/are the most painful and frustrating. I now have full range back in my right arm but my left arm is still a work in progress!
@@MaielAlcinoe I'm starting to get it in my other shoulder. Not happy about it.
Thank you for your comments and insight. I will probably follow your path. I also want to take a slow route, no need to push it beyond limit which causes more pain.
@@imtiazawan1225 Good luck. It's not pleasant now but eventually it will get better.
well ive had frozen shoulder for 13 months now, i didnt do anything for the first 2 months, until it became unbearable, by that time the covid made it impossible to see anybody, eventually i was able to see a private physioytherapist for 12 sessions, but had to stop due to work committments, the expense and very little progress and the pain i was sufferring, eventually i was able to see somebody on the NHS, but unknown to me i was only allowed 12 sessions. Yes i have seen some progress at last, but its only about 70% recovered. I will continue with the exercises, including some killers, eg pushing a ball up the wall and using a door jamb to do some stretches. As for seeing another physio, i dont know if i can or want to.
Thank you so very much for these amazing tips. ❤
You are welcome!
Good job Bro
Thanks for the video chaps, straight to the point which is great, thank you, these really excercises helped me a lot
Awesome
Really helps, thank you 😊
I'm glad. You're welcome!
Very nice
It works 🙏
Congratulations to all.
Thank you for keeping this simple. I was in a lot of pain but after doing these exercises for just 3 weeks I am about 75% better. It's so encouraging. I plan to keep at it until I an back to 100!! I love this video!
Really? I've been going through this for about 15 years plus. It's so frustrating!!
I'm going to give this a try
@@XtraLongD 15 years? Can this last this long? I been having frozen shoulder going on 4 months and is so painful
@@paulahuezo4879 that's how long I've been having it and I've been looking for someone to help me fix it.
@@XtraLongD try acupuncture, I have been treating this with acupuncture and has helped me a lot, I have friends they said Chiropractor fixed them. I am going there next week
Thank you! I’ve had this for 5 months. For the first 6 weeks it was the most painful thing I ever had. No over the counter medication would help and I wasn’t willing to try something that I could get addicted to. I still get some pain while sleeping (with all my pillow props 😂). But other exercises I found hard to do. These I can do. Thank so much again! 🤗
You're welcome!
Cure frozen shoulder 100%.
Dumbbell shrugs it hurts but will fix shoulder.
I have been dealing with a frozen shoulder for 6 months now. So depressing. I will try some of these exercises. Thank you.
That's awful I hope you'll get to feel better soon
@codjobz4387 I am 73 yrs young woman, I have my left shoulder frozen, I am in PT right now ( first time in my life I’m having problems with my shoulder😢) The PP whose helping me they are really good what they’re doing but in my case I need massages a bit. I feel it’s helps me a lots, it’s would help me get better much sooner…! Maybe you can talk to the PT PP see if they would do it for you. Just a thought in my opinion good luck 😊 lol.. I just realized I am a year late..lollllll…!
Thanks guys 3 simple exercises to do that will be easy to repeat multiple times during the day. On the way to recovery :)
Thank you for the information. I thought I had a torn rotator cuff but I went to a specialist today and he said he thinks it's a frozen shoulder. It hurts like hell I will say that but I'll try to work it little by little.
Thank you sir. Something is better than nothing. First time in my life i had so much pain 😔 May be i am stressed out. But Anyway thank you.
Surely, you can't do these exercises in the freezing stage when a slight mouvement can increase the inflamation?😮😮
I had hydrodilation on my shoulder a few days ago and am finding these exercises very useful.
Is hidrodialation very painful? Does it work ASAP? After that still we have to do the physio? Please reply thanks
@@dilrukshiseneviratne4016
The procedure is done under local anesthetic and is painful but well worth it.
Pain relief was instant and range of movement improved slightly immediately after but improved massively after a few hours.
I slept well for the first time in months that night but still have to do some exercises to regain my full range of movement to my shoulder.
I'm at about 90% 2 weeks after the procedure.
@@keego2001 thank you so much for your kind reply...... I really appreciate that........
how it is related to ankylosing spodalitis?
Help me💥
After I played and injured myself in basketball when I force my shoulder to move its lock and feel like the bone seperated but its came back to normal with pain. I stop playing basketball because of it. Please help me to find the way to treat this injury
Nice simple stretches that I've been using and it does help if you stay consistent.
If the shoulder is frozen/stiff, getting back mobility is going to hurt a little as your breaking things up, can you just suck it up if your pain tolerance is high and really push these stretches?
And how far is too far?
I had to have my frozen shoulder "manipulated" they put me under and broke it up. Very painful. I have been using these exercises to get my motion back and loosen it up. GREAT results. The little discomfort is better then the pain of a frozen shoulder. THANK YOU!!
Did the "manipulation" get you immediate results/i.e. range of motion?
@@philcoffman197 Yes, I did have to go through therapy, but yes, there was relief and while I still had pain, it was a different pain, and I could move. I have about a 99% full movement now.
My dr is telling me I may have to have the same procedure to get rid of scar tissue, but says the same thing can happen again after the manipulation under anesthesia . I'm not looking forward to it!
@@georgenawilson2843 after the manipulation did you immediately start exercising your shoulder ?
@@jab6223 The day after I was in psychical therapy. My doctor gave me a block, so when I woke up from surgery I was had no pain. In the recovery room he came in and moved my arm and shoulder and said he felt pretty confident that if I did the therapy and the work, I would get almost complete movement back. I was in therapy at 7:00 AM the next morning and the block ware off during the therapy, and while I felt pain, it was almost a relief type pain. Hard to explain, but I have never had to have surgery again. I do have to keep moving my arm, shoulder to keep it loose, but it is so worth it! Good luck Ja B!
can I does these exerciesI can't afford physical theapy
I am 60 and facing this Problem on my right side. Will practice this... Thanks so much.
Why does it need a stretch in the first place? I have no pain in the shoulder. It’s mainly in the forearm. Why the forearm?
My shoulder is agony to even move a fractionbut am gonna try these every hour...wanna cry just moving it
Thanks! Wish I had found this sooner, By coincidence, I started doing these three exercises, just because they felt good on my injured shoulder (haven’t had a physio session yet, and now might not need one). With these, I have been developing greater range of motion.
Sorry to be so offtopic but does someone know a trick to log back into an Instagram account??
I somehow forgot my login password. I love any assistance you can give me
@Carlos Henry instablaster :)
@Odin Franklin I really appreciate your reply. I got to the site thru google and im trying it out atm.
Seems to take quite some time so I will get back to you later when my account password hopefully is recovered.
@Odin Franklin It did the trick and I actually got access to my account again. I am so happy:D
Thanks so much you saved my ass :D
@Carlos Henry Glad I could help :D
I'll try it. I have frozen shoulder for almost 9months now, and it's really painful 😩 I can't even move.
Going thru some health channels & reading comments i came to know that we should continuously go on doing small exercises that do not give any more than little pain or discomfort. Many say it takes approx 2 yrs for some relief. Im nearing 2 months. Pain only continues to become more & more.
@@teresa985 hi ma'am how's your frozen shoulder now? Mine is totally gone now I just used the omega pain killer liniment and did some exercises it helps alot, no more pain !
Why do you keep it at a low pain level, is that a requirement, if we have a higher tolerance of pain, can we push it harder and have a quicker result?
I’m sorry, but Dr. Geier can’t legally answer medical questions and offer specific medical advice online. Join Dr. Geier on his monthly Ask Dr. Geier Live! Show, May 31, when he'll be live on UA-cam at 12 PM ET - and bring your questions! Until then, check out the hundreds of videos here and thousands of articles on his website - drdavidgeier.com - in which he discusses every musculoskeletal injury suffered by athletes and active people.
- Dr. David Geier team
Towards the end of video guy says its a slow process then titles video recover quickly. He would make a good politician.
This is simple but my hand still does not go back .it has pain
ONLINE EDUCATION IS FUTURE EDUCATION
Sir I am having frozen sholder from last 8 months, now I have some movement in it & I want to start my GYM, so can I put pressure on the affected shoulder. Pls answer my query sir
I'm not as experienced as them and I hope they reply to you, but as per my understanding, the pain arises from lack of mobility and not inability to bear weight, if you have developed full range of motion, doing body weight exercises shouldn't cause any problem, you should heat the shoulder with a hot bag to avoid microtears, and later ice it post workout to prevent any inflammation.
@@devvasu1412 Hot pad makes it more sensitive & little more painful than relief. Why is that?
it doesnt work for me, very minimal mobility
Is there any medicine we use with these excercises
I’m sorry, but I can’t legally answer medical questions and offer medical advice online. I have created thousands of articles and videos that discuss almost any musculoskeletal injury that should help you.
Hi Waseem,
I have frozen shoulder and was recently recommended Bio Freeze. You can find it at your local Wal-Mart. I bought the cream. I'm amazed of how well it works! Good luck.
@@warrenmullerjr9894 Oh let me also try. Thanks.
Came to know there's an injection for pain relief which doctors generally do not prescribe because it is steroid.
Im not a medical person. Im myself suffering frozen shoulder & thinking of asking my Doc for an injection, the next time i visit him.
EDIT:- Side effects of cortisone injections for frozen shoulder as mentioned in Google are very scary.
Anyone ever tell you that you look like Emilio estavaze
HAHA he makes it look so easy
🕉️ 🙏 SHANTI
getting motion back is not the same as getting strength back. I can barely bench press 30 lbs after a month and a half of PT.
How many times I need to do those exercise in a day??
He said once an hour for 30 seconds ,I think.👍
The more U do it the better. I am doing it several times a day especially when my shoulder starts to hurt alot more because I have not been moving it.
i got frozen shoulder it hurt really bad and i try ice on it wrong it hurt worse but when i use heat pad it helps and i can move my shoulder better there time i can't sleep cause i am in real bad pain this is not fun it going on 2 years for me i not know i had it till i went to the hospital and was told this this is nothing to play with so if your shoulder starts to hurt get it checked don't wait for almost 2 years to find out what going on with your shoulder cause it not a game this hurt so bad there days i can't sleep cause i am in lot's of pain i wish i was not stubborn cause you will go threw a lot of pain like i am i wish i would got check when it first happen maybe i not be in so much pain that i am in
I got an S-hook trigger releasing massage tool …your problem is partially due to the back muscles underneath the shoulder blades. Also loosen the muscles all around neck and shoulders, helps tremendously
Dr. Geier: You are being irresponsible in not telling people the hidden risks associated with some of these exercises, especially the door-frame stretches. I am a guy recovering from a frozen shoulder (why do they always say "this mostly affects women" ...doesn't make me feel any better) and I've been doing these exercises daily. They really seemed to help and things were going great ...until my wife discovered my greasy fingerprints all around the door frame. So if you do this and don't wan't to face the dangerous wrath of a house-proud spouse ...wash your hands really well first!!!
Sounds like you need another self help video on overcoming the SIMP mindset.
Yes he should have. I'm now recovering from a broken arm and no sex
@@larrywelch4979I know I'm a year late but this comment was worth it 🤣🤣🤣. Just surfing videos for ideas to help with my shoulder and this made my day.
The answer is simple, but it takes someone with frozen shoulder to figure it out ~ Me! And i want to help others.
Relax, lay on your bed, on your back, as dark and quiet as possible. Early AM is best.
Slow, slow, i mean very, VERY SLOW arm movements in all directions. As you feel yourself tensing, stop for a second and relax, concentrate, then continue.
Experiment with the movements. Going slow lets you sense when pain is approaching. Go through painful areas even sloooower.
I can't say it enough... slow, and relax when you realize you're tensing.
You'll find that your muscles will have permission to let go. It'll be a weird feeling, but you'll feel the adhesions let go, one by one.
It's magic! You can move your arm pain free in all directions and you did it in bed, lazy, lol.
Do every morning for improvement each day.
Tips:
Push your shoulder towards the floor, into the bed whenever you lift your elbow off the bed.
A bent arm is easier to raise than a straight arm.
Whenever you lift your hand over your head (towards your headboard) push your shoulder blade back and down. Think of squeezing your two shoulder blades down and together.
You'll need about an hour per day so wake up 1 hour early and do it just before you get up out of bed.
THEN, You can skip the stretches, but do strength exercises two to three times a week to improve mobility.
Is it related to type 2 diabetes side effect
Came to know thru health channels that people with type 2 diabetes + thyroid & also between 40-60 yrs are more prone to frozen shoulder.
@teresa985 OK when I can't do a cow pose stretch is it a frozen shoulder and which health channels are there on youtube
@@davidmosesisraelissachar Yes UA-cam channels. I cant raise my hand, bring it backwards & lift weights (ordinary kitchen oriented weight). Doc said i got frozen shoulder & advised me ultrasound & mobilization.
@@teresa985 Thanks
@@davidmosesisraelissachar What are u diagnosed with? Are u ok at present? What kind of treatment helped u?
There is no quick fix for a frozen shoulder. Boring and sad but also true
Can you recover without the cortison injections that are so popular but not every one can tolerate them?
Great question. Dr. Geier will happily discuss this if you are able to join him on Friday, September 29, on his Ask Dr. Geier LIVE! show - 12 PM ET on his UA-cam channel. Until then, check out the hundreds of videos here and thousands of articles on his website - drdavidgeier.com - in which he discusses every musculoskeletal injury suffered by athletes and active people.
- Dr. David Geier team
This is crap. True frozen shoulder does not allow you to have these motion ranges.
I agree with you.
It's a gradual process. Try before you knock it off. I'm currently doing home based exercise on my bursitis. Took me two weeks to lift my arm 90degrees
It’s frozen, you have to force that range of motion
Lionel messi...