Adhesive capsulitis is the medical name for a condition known as frozen shoulder. This condition arises when your shoulder is immobile for an extended period of time from an injury or surgery. The lack of motion causes your shoulder joint to become sore and stiff. Specific corrective exercises can be used to regain mobility and strengthen the muscles around the joint.
Wall Walks
Wall walks are done with your fingers. Face a wall a few inches short of the length of your arm away. Place the fingers of your affected side on the wall at stomach height. Walk your fingers up the wall as far as you can comfortably go. Try to get your arm to shoulder height, but do not push it if you are feeling discomfort. Slowly walk your fingers back down and repeat.
Pendulums
Pendulums can be done from a standing or seated position. Keep your arm straight and close to your body. Hold a light dumbbell in your hand as you swing your arm back and forth in a pendulum motion. Change your direction and go side to side; then make small circles in clockwise and counterclockwise directions. Keep your arm straight the whole time and do not use a heavy weight. Even a soup can would suffice.
Abduction and Adduction
Abduction and adduction are the movements that take place when your shoulders are moving to and from your body. Grab a broomstick and hold it in front of your thighs. Place your hands slightly wider than shoulder-width apart and hold the stick with an underhand grip. Keep your arms straight as you push the stick up in the air to your affected side. Move it as far as you can without discomfort. Slowly lower it back down and repeat. Initiate the movement with your nonaffected arm.
Overhead Flexion
Overhead flexion can be done with the broomstick. Hold it in front of your body with an overhand, shoulder-width grip. Keep your arms straight and raise it above your head in an arcing motion. Only go as far as your range of motion will allow without pain. Slowly lower it back down and repeat.
Scapular ROM
A scapular range of motion exercise is done with no added resistance, and as the name implies, its main function is to increase your mobility. Start with your shoulders relaxed. Lift them straight up in the air in a shrugging motion. Hold for five to 10 seconds. Push your shoulders back and squeeze your shoulder blades together. Hold for another five to 10 seconds. From this position, push them straight down and hold again for five to 10 seconds. Repeat the whole process.
