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BEST Exercises for Frozen Shoulder | Adhesive Capsulitis (Mobility, Stretches, Strength)
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- Опубликовано: 12 авг 2024
- 💪 Get our Shoulder Resilience program here: e3rehab.com/programs/resilien...
Do you have a frozen shoulder (adhesive capsulitis) or work with patients that do? Check out this video to learn everything you need to know about rehabbing a frozen shoulder!
This video will discuss the diagnosis and clinical course of frozen shoulder, exercise guidelines, and briefly review other management strategies for rehabilitation based on the best available evidence.
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Introduction (0:00)
What is Frozen Shoulder? (0:44)
Diagnosis (2:19)
Clinical Course and Expectations (3:01)
Exercise Guidelines (4:58)
Other Exercises and Lifestyle Factors (13:56)
Load Management and Activity Modifications (14:33)
Other Treatment Options (15:12)
Summary (16:48)
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Disclaimer: The information presented is not intended as medical advice or to be a substitute for medical counseling but intended for entertainment purposes only. If you are experiencing pain, please seek the appropriate healthcare professional.
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Thank you for watching! Be sure to check out the blog! All references included! e3rehab.com/blog/frozenshoulder/
You must see Dr Beau Hightower with his Hammer Chisel method to fix frozen shoulder, it’s on RUclips, sorted in 2-3 sessions !
One thing that people are not talking about is the correlation between perimenopause and menopause and osteoarthritis. Treating the shoulder alone without looking at the hormonal changes may not be enough to treat painful joints. At a quick glance, it looks like a lot of women commented. This may not be a coincidence but something to consider.
You are perfectly rights.
YES! Dr Vonda Wright explains about the connection between estrogen loss and frozen shoulder. Now to find a HRT provider that will accept my insurance..😣😣😣
This channel needs more recognition. Underrated one.
I have suffered from frozen shoulder on both shoulders. I'm in my mid 50's. My right shoulder was the worst. It stemmed from. a shoulder injury. 2 yrs of severe chronic pain. I went to PT and a shoulder specialist. The only thing that worked for both shoulders was myofascial massage. It took a while but it was the only treatment that worked for both shoulders. PT and exercises didn't work for me. I feel like no one discusses the benefits of myofascial massage. However, you video is very informative.
This is hand-down the best frozen shoulder video I have found so far. I love the scientific backing and detailed exercise progression. I have had great succes with injections, as supported by research. Another breakthrough has been an osteopathic treatment which loosened tensions in the upper torso, neck and shoulder, which gave me considerable movement range again after 7 months. I will now follow the exercise program outlined here.
This is the first video that I've seen where you showed someone who has a frozen shoulder. I noticed something wrong with shoulder abiut 5 months ago, then the last 3 months pain started to inflame. I told my doctor I could lift my arm, only at a 90-degree angle. Long story short, I was told by my doctor and chiropractor that I have a rotator cuff problem.
After seeing this video, I believe I have a frozen shoulder.
I had a CT Scan and xray and they saw a couple little things, I can't get a cortisone shot because my rotator cuff isn't that torn and I have a little arthritis starting on the other arm. I'm waiting for an ultrasound sound next.
I do the exercises they give, but the ones you show are way different, I think I'll try them. Thank you for this video.
Man this is what i was looking for.. plz more of these about other major musculoskeletal conditions. Evidence based practice 👍👍
I thought this was very well explained with some of the latest research - thanks. (Australian physio of 30 years experience)
I've checked all the videos E3 has regarding shoulder and scapular movement but this is by far the best of all. I've had a shoulder reconstruction in week 7, this comprehensive review of the pathology and the understanding of progression made the video extremely useful if someone wants to progress. Great job!!!
Thank you for being realistic by saying that it takes time, effort and consistency.
Best frozen shoulder video on RUclips. Thank you!
I was recently diagnosed with frozen shoulder after initial SIRVA injury. This is great information. I’m at moderate pain right now.
Thank you!
I've been looking for an organised thawing exercise routine for ages and finally found it here! Thank you so much for this!
YOU ARE THE BEST OF THE BEST! thank you very much for every single videos!
Great video! Is there a reason why you give no internal rotation mobility exercises? In my frozen shoulder patients internal rotation is also always very limited (hand behind back).
High quality video and instruction! Thank you.
OMG thank you so much! Finally some realistic exercise that you can do with this condition! You saved my life, I am literally in tears with joy. I have had this condition for 1,5 years now and finally I got into a state when I have a lesser amount of pain and can actually imagine exercising the shoulder slowly. I have tried all of your suggestions, I am still in the most painful stage according to your graph BUT after the exercise my movement range is bigger, the shoulder hurts a little but actually feels somewhat better. I cannot describe it how better but it just feels so good. I am going to keep this up and for the first time in the 1,5 yrs period of pain I can see the light at the end of the tunnel. Thank you, seriously, thank you so much. You don´t know what your help means to me. God bless.
Thank you so much for this comprehensive video. I've been to the Ortho, PT, Chiro and none of them provided extensive information and effective exercises as you presented here. I'm on my way to healing my frozen shoulder completely😁
Thanks! Great content, structured exercices, very professional !
This is the best video I've found on this subject. Really useful, thanks. I'm in the middle of this storm and this is spot on
I have had severe frozen shoulder for 5 months. I have had constant pain and have not been able to sleep for more than one hour at a time. I lost my internal and external rotation completely and had limited flexion and abduction movement. I have been doing physio for a few months but this has not helped my pain or improved by rotation. Two weeks ago I was referred to a radiologist for Hydro-Distension. The procedure for me was completely painless. Within 3-4 days my pain was completely gone and I was back to normal sleep. My flexion and abduction is circa 93% back to normal and my rotations are circa 85% back to normal. I have been searching on line for months for how best to fix this horrible condition. Nothing I found on line indicated that there was something that would be a quick fix. I had little expectation that it was going to make a big difference. Therefore, I still cannot quite believe how miraculous the Hydro-Distension has been and how within the space of a few days I got my life back......
Hello.
Me too. I can't sleep at night.pain reachs my fingers, I am using warm bag to release the pain for a while but it comes again
I had fracture in the proximal part of numerous, it is now sin e 10 march 2024.
Physiotherapy started since 1 month.
I hope I will go back to my previous life.
Hello, thanks for sharing your experience. May you please share what process that radiologist follow to do your treatment.
Guys, to say that your content is insanely good is not enough !! :)
Keep doing it !
I was feeling pain in April near my deltoid and sometimes I would get a weird zinger around my tricep. I had an xray. All clear. Ortho said it was a shoulder impingement and issues with my neck (lack of c-curve). Within minutes gave me my first cortisone shot into the shoulder area and sent me to PT. PT started me on your low irritability protocol except had me doing shoulder presses with weight. I went from 2 lbs to 9 lbs over head despite my discomfort level. I shared several times that I was in pain and it seemed to be getting worse. PT would manipulate/massage my arm for a few minutes, it would feel slightly loose and back to finish exercises. Needless to say after 4 weeks I couldn’t go back. I did not trust what they were doing despite me questioning if I had a frozen shoulder. PT said they had patients with frozen shoulder and this wasn’t it. My mobility had gotten worse so went back to ortho. Ortho wanted to give me another cortisone shot but I had an allergic reaction from the first one (forgot to mention earlier) and it was hell. Ortho said I had a frozen shoulder and the exercises being performed were the wrong ones (.ie shoulder presses) and told me to find a new PT. I also have a musculoskeletal ultrasound tomorrow. It has been three weeks since I saw ortho. No luck with finding a PT so have resorted to ice/heat packs, acupressure, Dr. Mandel’s 13 exercises and have completed your high irritability exercises. Both combos were perfect. Exactly what I needed. Painful as hell but tolerable to a certain extent. I have to differentiate between fear of perceived pain and actual pain otherwise, I might be afraid to do anything. It’s not easy. I’ve always been healthy- no injuries and great nutrition and lifestyle habits BUT this is a life changer. I have had to change my exercise routine around. Today is Day one with E3 Rehab but will diligently continue. It’s time consuming but rehab is non negotiable. Thanks for being so generous. The model’s grimacing hit home- just add the tears and the deep breathing to control the pain. I’m on 15mg of melolixam for 30 days for the inflammation. I don’t like meds but I wouldn’t be able to tolerate the pain. It’s bad enough that I wake up every night with major throbbing. Anyway, will keep everyone posted. Please note, I have been doing 6-7 days of home rehab. If I don’t stretch - it’s worse the next day. Thanks again for the generosity in this video. Absolutely invaluable and can’t wait to spread the word. Cheers!
How the study relates to movement gain post anaesthesia and the cause as non-mechanical factor is very much true. I can relate to this from my practice too. Like for example this happens with knee osteoarthritis as well. We know muscle is the primary lever system for the bones and it's guarding severely affects the joint motion when done actively. For this we need to make sure the active movement or passive intervention like mobilization is being done in a way that it relaxed the muscles. With severe mobilization we may see a quick increase in the shoulder range of motion but the pt always end up having a sore day and deltoid guarding consequently not able to complete the exercise progression for that day. Whenever I have done mobilization of accessory movements without pulling the muscles, followed by active muscle strengthening, it has always worked for the best interest of the pts.
Thank you for this video. Very informative and professional.
I know I’m so late with a comment that you will probably never see this! I came here after watching another of your shoulder videos. I feel like I’m back at university when watching your presentations. Your content is absolutely First Class! Thank you so much for all your time and effort your videos are on another level!!
This was a GREAT video. Thank you for the exercises according to pain level.
Fantastic.....thank you so much for this excellent video. Will try harder. 6 months since surgery and at a bit of a stand still. Thanks again.💗
Thank you, thank you! I am going to PT but this is incredibly helpful!! Much gratitude!
My left shoulder is suffering from this for 10 years. And it's getting worse as I type this. Thanks for this video and I will post updates on here 3 month periods.
How are you doing?
I am also suffering from frozen shoulder pain......made me upset😭😭😭😭
Where are you based ? Find a sports massage therapist near you to get it fixed or a chiropractor or an osteopath
Do house's floor clean by hand ( pocha ) or you can also go to local massage center like in old times people do bones massage at local area they will definitely treat. I have done now good
This video was so helpful! Most informative treatment plan for my frozen shoulder. I will also add that regular chiropractor treatment popping it back into place also sped my recovery.
Thank you for this great video! I've dealt with frozen shoulder in my R shoulder.... now dealing with it in my L shoulder. I couldn't imagine having it in both at the same time! I did PT and steroid injections with my right shoulder. Tried handling it on my own with my left... but I ended up calling yesterday to get back in physical therapy!
this video is very impressive. You people at E3 are doing very good work.
Thank you very much for this video full of clear and explanatory information, I wish doctors were more like you, taking the time to listen, understand and diagnose them. Thus, we patients would better understand the causes and solutions.
Hi greetings from Mumbai India tk u fr a a v detailed n scientific explanation of frozen shoulders mny ppl dont understand it n tell to just do exercises at home as if it is dat simple. Im a snr citizen n diabetic. Ive got FS since 3 mths went to 4 PT n taken TENS ultrasound but each one gv different exercises n advice the 1st PT gv me too mny exercises n my arms became sore the present PT stretches my hands gvs TENS heatwaves n told me to do certain exercises at home n no massage. Ive progressed abt 70-75% maybe itl take another 2 mths to be 90% ok( keeping fingers crossed ) but i eat healthy no sugar, whiteflour, oily foods, redmeats, cokes etc. Till last t yr was going to gym but dont no wat suddenly happened anyway im continuing doing exercises n PT putting hotwater bag hoping for the best
finally went to orthopedic, received injection of triamcinolone acetonide and believe me that friggin hurt. 10 outa 10. First day was just in shock of that experience. day 2 just moving and flexing more....look forward to a long spring of dedication to your recommended stretches so maybe summer won't be a loss. Good professional instructions. Thanks
This was very helpful and I informative for me. I been dealing with frozen shoulder for years.
This is such an insidious condition. Thanks for the help.
This is the best advice I've seen. I'm eight months into a frozen shoulder that started about four years after a supraspinatus tear. I was mostly pain free from the rotator cuff injury until about nine months before the frozen shoulder. Anyway, now I'm eleven weeks post op. Tendon repaired, bicep tenodisis, and capsular relief was performed. They had my shoulder straight over my head under anesthesia and I started therapy the next day. My shoulder now doesn't move past 45 degrees of flexion without pain. The PT can move it further with considerable discomfort, but most of my gains have come from increasing scapular mobility. The surgeon acted like his work was going to solve the whole problem. The PT thinks it would eventually go away on it's own. Neither made any sense to me. This video gives me a plan that I feel I can follow, and with it, a little hope.
Realize that this is a year old but did you ever fully recover? I had a bicep tenodesis and ended up with frozen shoulder too. Did a hyrdodilation injection and mobility great improved but external rotation still sucks.
@@rayevans3708 I'm not back to full range of motion, but close. It's been about 18 months since surgery. I stopped PT after four months, got a cortisone shot and went back to work, moving luggage at a hotel. My mobility has mostly improved when it's been challenged. So there was little change for many months. I lifted light weights for awhile and used therapy bands. Then I started training in Shorin Ryu karate. I also started lifting heavier weights. My mobility has increased significantly in a few months. I do have some pain deep in my shoulder at certain end range movements. My tendons feel solid though.
@@junglejim3433do you think surgery is worth it. I’m suffering now
Vey helpful and detailed, thank you!
That’s was great thank you, I’m 12 months in and struggling with the consistency
You have enrich my knowledge as Physiotherapist. Tq
Awesome information!!!! I’ve been suffering with this for 3 weeks. Visited the orthopedic doctor yesterday AC was the dx. I will be starting PT .
Thank you for sharing such a helpful and interesting information!
Amaizing and wery iteresting video. Thank you for it! It helps me wery much!
No quick fix but I will keep doing the work. Good information cheers
Great content. Thank you.
Just another ozome presentation. Congratulations and Thank you!
Best video on the topic❤
This is very well done and very helpful. I wish that I'd had it the first time I experienced a frozen shoulder! The first time I didn't do anything and it took a few years to resolve. The second time (on the other shoulder) I worked with a PT and that helped. My third bout coincided with the pandemic, which put a lot of the things I'd used to help (acupuncture and massage) out of reach. The purchase of a trigger ball really helped. I would have loved this video!
such a great video, i have frozen shoulder for 3 years and just now found out that that's what it was. Thanks to you I have a clear goal for rehab. I'm looking forward to a fast recovery!
Very nicely explained
This is really well explained, thanks🤗
Very nice information along with detailed description of management
This is so helpful.
Kindly also explain " do and dont" if you have FROZEN shoulder.
From my experience, I start doing push-ups and pullups as soon as I feel it coming. It hurts, but eventually, in one or 2 days, it clears up.
Thankyou for such a detailed explanation. I have frozen shoulder for the last 6 months. Doing physio n taking relaxation tabs which helped. So far seen appx 200 videos about Frozen .S, this video is excellent. There were few questions in mind , unanswered, but now I know I hv moderate irritability, which exercises to perform. Using heat pad n cold pack....it is a great relief. GOD BLESS YOU.
thank you !!!!
This is so helpful, thank you! Also, bodywork, ice and heat are helpful :) Trying PRP injections as well... wish me luck
amazing content, my goodness, thank you so much for the effort you put on this videos guys, you are really helping people!
Nice video. Would love to see one on a loose shoulder joint with pain.
This is an awesome video. Thanks.
I do realize now its been almost two years my physiotherapist gave me some exercises to do... 😏 I guess the pain won't go away unless I make them...
I had the manipulation under anesthesia. It was very helpful but it's a use it or lose type of deal. Get it moving.. gym..etc.
I just relentlessly lifted weights and it cleared real quick
Sangat membantu sekali, untuk yg bahu bermasalah.... Tks... 😍
I had bilateral FS and it was the worst most excruciating pain I’ve ever felt in my entire life.
And I’ve had 5 tumors cut out of me & other painful events. But… FS was the worst.
I wish Drs could understand this. Best thing I did to heal it was lower inflammation in every way possible and WAIT to do PT until they were in the “thaw” stage. 💛
Seriously! I’ve had 3 elbow surgeries in the last 3 months… big ones (33 staples!)… last one 2 weeks ago… and my shoulder is the most painful. The shoulder and elbow are same side so it makes it SO HARD to rehab either!
Edit: 6 months not 3.
Excellent
My adhesive capsulitis, frozen shoulder occured after my second vaccine for Covid, September, 2021. The booster I had was in my right upper arm this time. Once it tightened my shoulder I began rehabing immediately. It's been well over a year. I've been watching many RUclips vidoes on recovering. Apparently, it has to run its course, but the stretches do help .
Same here
Same here , on left arm
The same.here,
Same here.
I always believed that my frozen shoulder is related to the COVID vaccine too .
I love your videos.
Could you advise why frozen shoulder (following a fall) extends to upper arm which is just as excruitating and painful and feels internally bruised. Would you suggest same exercises where upper arm and shoulder on one side are impacted? many thanks
I used hot water bag ... it helped very much .....
I love your videos. Super clear and helpful. Also - great editing. Are you guys animating everything on your own (like text and pop ups)? Or perhaps using plugins? I’d love any advice you have on that (I like to make science videos for my students, and your approach and style are great).
Thank you! Editing is done using Adobe Premiere. We also have memberships to Motion Array and Epidemic Sound.
I appreciate having frozen shoulder. I view the pain as a blessing because it has motivated me to start a good habit of exercising. I will take my time and work on it
My dad has forzen solder so my dad recive this video and it is also work 😉😊
Excellent content with evidences .adhesive capsulitis .exs guidelines seggregated according to symptoms ( tissue irritability) ...active exs plays a key role .....i am a physio getting more frozen shoulder patients with flexion , abduction and external rotation deficits common ....i can indulge your rehab programme ...
Thank you so much for this informative video. QUESTION: Is it possible to have frozen shoulder in both shoulders at the same time ? Thank you !
I've got shoulder impingement according to my physical therapist and given me a program of exercises.
One of them is a doorway stretch for the chest and it's so painful back of shoulder when doing this exercise, I can't put forearm on doorframe at all. Only the hand
Amazing video. Clear, to the point and full of great information from beginning to end. Keep up the good work🍻
Great video. Your model client very accurately depicted the pain associated with frozen shoulder!
In my idiopathic presentation, I had a few clinicians misdiagnose my frozen shoulder as a subscapularis tear (this was prior to restriction of ROM).
As someone who has had frozen shoulder twice… This has been the most informative video I have found yet! Quick question, did you find any studies that stated massage therapy or acupuncture helped in anyway?
I had frozen shoulder in my right arm. I went to Pt, I did stretching exercises 3 times a day and nothing. It started to get better after almost 2 years 😢 and now it’s in my left arm 😞😞 I guess I’ll just have to wait it out and do my regular work out carefully.
Dr. Kirsh Institute recommends dead hangs. Worked for me 👍
Great video. Very informative. I came here via Instagram link. Thank you!
Good
Thanks! This is best exercise I've ever seen!
Thank you so much and this video helps a lot. But I have a concern with my left shoulder, it kinda move backwards in certain angle by it's own especially if I don't exert force on my shoulder muscles. Is this caused by weak and stiff muscles?
I have frozen shoulder but by some exercises... it's ok now
Thank you ❤.my left shoulder is been this way for 2 months now. My right wrist is got a torn ligament so I have been using my left arm which I am right handed. Now my left shoulder is stuck it seems like. Im going to try these exercises. I’m a little worried. I’m going to get MRI just to be sure.
Any advice please 🙏 God bless everyone.
You mentioned the current timeline that most know for frozen shoulder of “freezing, frozen and thawing” is not evidence based which is for sure interesting and I didn’t know. Is there a model I could use when discussing this with patients? I also wonder the overall prognosis for patients something to educate with patients like: “we see that about _% of the population with frozen shoulder see sx resolve in _ months or years”. Is there any evidence looking at overall prognosis with the population?
Hi Tony, great video and info man! What is muscle guarding?
Thank you
Tensing/contraction of the muscles as a protective mechanism against a perceived threat
Can I go for slow jogs with a frozen shoulder? Pain is 7-8/10 in the shoulder.
I Brock "Trohanter" like leter "V" 25 YEARS ago.Never was sore.Now is sore after 25 years and frozen left side. I can't wick up on the morning. Exersize make every thing worce.
I know this is an old post… but I’ve got frozen shoulder in my left shoulder and I’ve also had 3x elbow surgeries on my left elbow in the last 6 months… my elbow was immobilized for 5.5 mo this of that (I feel that’s what led to my frozen shoulder - started 3 months ago)… but how do I rehab my shoulder with so many limitations (and REALLY poor ROM of my elbow)? Im seeing a physio next week (I was t cleared for physio of my elbow due to complications from my first 2 surgeries until now - 2 weeks after surgery 3… but I’m in a hinged brace and only about 25-30 degrees range of motion)…. Would love your insight incase my physio is less knowledgeable.
The last week or two for me has been rough I go to sleep feeling okay then wake up within a couple to few hours with my shoulders/arms burning and feeling numb just a very bizarre feeling it really sucks a lot
What's the brand of the resistance bands used in the video?
Will the weighted supine external rotation strengthen the internal rotators resulting in even less external rom? I’ve been wanting to add these into my routine but am afraid it’ll only add to my internal strength resulting in rounded shoulders
@E3Rehab hello, do you recommend taking vitamin D,C snd anti-inflomatory pills the first month of excercices ?
Im suffering my frozen shoulder for 3 yrs now this is the worst and very much pain i have.i cry coz of the pain.
Do you have any videos on TOS?