Adhesive capsulitis is characterized as significant decrease range of motion, stiffness, and pain with movement of the shoulder joint. According to the Amercian Association of Orthopedic Surgeons, adhesive capsulitis affects individuals ages 40 to 60 years old. With time, adhesive capsulitis can be resolved using range of motion exercises.
Evaluation
People with adhesive capsulitis commonly have pain on the outer shoulder and in the upper arm. According to the "American Family Physicians," significant decrease in upward shoulder blade rotation known as the painful arc is associated with adhesive capsulitis.
Range of motion
Slowly regaining shoulder range of motion reduces pain and stiffness associated with adhesive capsulitis. A 2000 study by "The Journal of Bone and Joint of Surgery" suggests you incorporate gentle stretches in all directions of shoulder movement up to five times a day.
Internal rotation exercise
Arm behind the back is a good range of motion exercise and stretch for the internal rotators and the capsule. Placing the affected arm behind your back at hip level, slowly walk your arm up the middle of your back and hold the stretch for 30 seconds until a tolerable stretch is felt.
External rotation exercise
This exercise is active-assisted and requires a yard stick or broomstick. Hold the yardstick in your uninjured hand. Hold the injured arm at 90 degrees next to your body and place the end of the yard stick in the palm of the injured hand. Slowly push the injured arm outward with the assisted arm holding the stick. A stretch should be felt on the outside of the shoulder. Push until your feel a tolerable stretch and hold the stretch for 30 seconds.
Pendulum
The pendulum is a known exercise for adhesive capsulitis. The goal of this exercise is to create traction by utilizing gravity. Bend over at the waist with your injured arm hanging toward the floor and allow the arm to move in a circle. Hold this position for 30 seconds.
References
- American Academy of Orthropaedic Surgeons: Frozen Shoulder
- American Family Physician: Adhesive Capsulitis : A sticky issue
- The Journal of Bone & Joint Surgery: Idiopathetic adhesive capsulitis: A prospective functional outcome study of nonoperative treatments;Sean M. Griggs, Anthony Ahn and Andrew Green; 2008
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