The Road to Recovery from Frozen Shoulder: Part 3

Beginning the Journey: Facing Frozen Shoulder Head-On

As I mentioned in the first part of this series, I’ve dealt with frozen shoulder twice—and each time for completely opposite reasons. My left shoulder locked up from overdoing it in the gym with an intense schedule of Brazilian Jiu-Jitsu, heavy weights, and calisthenics. My right shoulder? It froze because I quit working out entirely to recover from the first. Having both shoulders frozen back-to-back, overlapping, was an experience that made it clear to me how much of a balance is needed to avoid these types of injuries.

Finding the right people to help wasn’t easy, either. I tried multiple therapies, exercises, and did a ton of research on my own, even though I’m not a doctor. It wasn’t until I started working with Dr. Michael Wexel and Pascal Séguin that I began making real progress. In this blog post, I’ll walk you through the key phases of frozen shoulder, what helped in my recovery, and how you might approach avoiding or recovering from it yourself

The Role of Stretching and Range-of-Motion Exercises in Frozen Shoulder Recovery

Why Slow, Progressive Stretching is Crucial for Avoiding Reinjury

With frozen shoulder, patience is everything. When I started my recovery journey, I learned that pushing too hard and too quickly was counterproductive. Initially, I was eager to see results, so I would overextend my shoulder during stretches, hoping to break through the stiffness. Instead, I ended up prolonging my discomfort. Frozen shoulder makes the tissues in the joint capsule thick and inflamed, which leads to increased sensitivity. Forcing movement too quickly can easily cause reinjury, setting you back instead of moving you forward.

For me, taking a slower, more progressive approach helped my shoulder gradually regain flexibility without extra pain. Gentle, progressive stretching allows your muscles and connective tissues to adapt over time, reducing the risk of new tears or inflammation. While it can feel slow, this approach ensures that each small gain is sustainable, setting the foundation for long-term mobility. Here are a few exercises that I found helpful, along with others recommended by professionals that I encountered in my research.

Flexibility Exercises to Safely Restore Shoulder Mobility

• Wall Slides

  • Wall slides are a straightforward exercise to promote shoulder mobility. Stand facing a wall and place your hand flat against it, then “walk” your fingers up the wall as high as you comfortably can. Hold for a few seconds, then slide back down. It’s simple, but effective in expanding your range gradually.

    
    

• Pendulum Swings

  • Lean forward and let your affected arm hang straight down. Make small circles with your arm in a clockwise and counterclockwise motion. This gentle, weight-assisted movement can help relax the shoulder joint without putting excessive strain on it.

    
    

• Doorway Stretches

  • Stand in a doorway, placing your hands on either side at shoulder height. Gently lean forward until you feel a stretch across your chest and the front of your shoulders. This movement is great for opening up the shoulder joint, but be careful not to overextend.

    
    

• Cross-Body Arm Stretch

  • Bring your affected arm across your chest, and with your other hand, gently press it closer until you feel a stretch in your shoulder. This stretch is particularly good for the back of the shoulder.

    
    

• Towel Stretch

  • Hold a towel with your good hand above your head and let it drape down your back. Reach your affected arm behind your back to grab the towel. Use your good arm to pull gently upward, which will stretch the affected shoulder. This can help increase flexibility over time.

    
    

• Passive External Stretch

  • Lie on your back with a broomstick or similar object in your hands. With your arms bent at 90 degrees and elbows close to your body, use your good arm to gently push your affected arm outward, slowly increasing external rotation.

    
    

• Shoulder Rolls

  • While standing or seated, roll your shoulders forward and then backward in a circular motion. This helps to loosen the surrounding muscles and improve circulation to the joint area.

Use Heat and Cold Therapy to Enhance Flexibility

In my recovery, heat and cold therapy were crucial. Before stretching, I would use heat to loosen up the joint. For me, that meant standing under a hot shower—though, I’ll admit, my idea of “hot” was often much warmer than my wife could tolerate! The heat increased blood flow and relaxed my muscles, making it easier to stretch without discomfort.

Once I had a solid routine established, I introduced cold therapy, particularly after stretching. Cold therapy reduced inflammation and helped “set” the improved range of motion gained from heat and stretching. The combination of the two therapies created a rhythm that, over time, significantly improved my mobility.

Importance of Strength Training in Shoulder Recovery

Strength training is an often-overlooked aspect of frozen shoulder recovery. In my journey, I realized that just regaining flexibility wasn’t enough. Building strength around the shoulder joint was essential to prevent future issues.

Gentle Resistance and Steady Progression

In the beginning, using light resistance bands and low weights was the best approach. Gentle resistance helped rebuild strength without overwhelming the shoulder. The key was a steady, progressive increase in resistance. Each week, I’d add a few reps or switch to a slightly stronger band, keeping the pace gradual. I found that pushing myself just a little further each time kept my progress moving forward without risking setbacks.

Progressive Loading for Lasting Stability

Progressive loading is vital for stability. Small, incremental increases in resistance encourage the muscles around the shoulder joint to adapt and strengthen, providing essential support. Building that shoulder stability reduces strain, protects against reinjury, and ultimately makes daily movements easier. I remember the day I could lift my arm overhead to hang curtains without any pain—it was a significant moment that showed how far I’d come.

Connecting Strength Training to Diabetes Management

Strength training doesn’t just help the shoulder—it’s a powerful ally for managing blood sugar. By gradually building muscle through light resistance, like bands and small weights, and eventually increasing the weights and resistances to match your strength goals, you’re actively enhancing your body’s ability to use glucose, which helps keep blood sugar levels steady. Each bit of added strength means your shoulder is more stable and resilient, while also giving your glucose control a boost. Start light to let your muscles adapt without strain, then keep challenging yourself little by little. Every small increase brings you closer to full shoulder mobility and keeps your blood sugar in check—a steady, balanced approach that supports both your shoulder and your health.

Avoiding Future Flare-Ups: Finding the Right Balance

Lessons from My Experience: Overexertion vs. Inactivity

Let me say this upfront: don’t make the same mistakes I did! My journey taught me that finding the right balance between activity and rest is key. Overtraining led to my first frozen shoulder, while inactivity led to my second. Both extremes resulted in the same frustrating outcome, which just reinforced that moderation is everything. There’s no need to push too hard or rest too long; finding that middle ground will save you time and pain in the long run.

Listening to Your Body: Knowing When to Push and When to Rest

Learning to listen to my body was an unexpected challenge. Early signs like stiffness and discomfort were easy to ignore, and I often did, thinking I could “power through” the pain. But with frozen shoulder, pushing too far can mean losing weeks or even months of progress. Now, if I feel any tightness or soreness in my shoulder, I take it as a signal to ease up. Taking a break isn’t a setback; it’s a smart step to keep your recovery on track.

Wrapping Up the Path to Full Shoulder Recovery: Consistency, Patience, and Progress

Frozen shoulder recovery is a marathon, not a sprint, and patience really is the name of the game. Throughout my journey, I learned that persistence is essential, but so is knowing when to pull back. From progressive stretching and strength training to using heat and cold therapy, each part of my recovery played a vital role in regaining mobility. Recovery might feel slow, but every small improvement adds up, getting you closer to a full range of motion and long-term stability.

In the next blog, we’ll explore even more techniques, share practical exercises for building strength and flexibility, and finally, hear from, the experts who guided me. Whether you’re managing frozen shoulder or simply want to learn more about it, stay tuned for Part 4. Recovery is possible, one step at a time.