Are There Any Particular Exercises You Should Avoid While Training with a Frozen Shoulder?

When it comes to frozen shoulder, also known as adhesive capsulitis, many individuals experience debilitating pain, stiffness, and a restricted range of motion. This condition can severely impact daily activities, and for those who like to stay active, it can feel like a major setback. The good news is that with the right exercises and approach, recovery is possible. But, just as crucial as the right exercises is knowing which ones to avoid while training with a frozen shoulder. Doing the wrong movements can lead to more pain, delays in healing, or even make the condition worse.

In this blog post, we’ll explore which exercises you should steer clear of if you’re training with a frozen shoulder, and why. We'll also discuss alternative exercises that are safer and more effective for your recovery journey.

Before diving into specific exercises, it's essential to understand what frozen shoulder is. It’s a condition that involves the thickening and tightening of the shoulder capsule, the connective tissue surrounding the shoulder joint. As a result, the joint becomes stiff and painful, making it difficult to move the arm.

There are three phases of frozen shoulder:

• Freezing – During this phase, pain gradually increases, and the shoulder becomes stiffer.

• Frozen – Pain may decrease, but stiffness persists, making movement difficult.

• Thawing – The shoulder slowly begins to regain its range of motion.

The goal during all phases is to manage pain and stiffness while gradually working to restore mobility. But certain exercises can either aggravate the condition or hinder your progress.

1. Overhead Lifts or Presses

Any exercise that involves lifting weights overhead—whether it's a shoulder press, overhead squat, or an overhead tricep extension—should be avoided, especially during the early stages of a frozen shoulder. These movements place excessive stress on the shoulder joint and can exacerbate inflammation, increasing the pain and stiffness. For many people with a frozen shoulder, raising the arm overhead can feel impossible, and forcing the shoulder to do so could delay healing or make the condition worse.

Why Avoid It?
The frozen shoulder joint is already restricted, and overhead movements demand significant range of motion. Forcing this movement can cause injury to the rotator cuff or surrounding structures.

2. Pull-ups and Chin-ups

While pull-ups and chin-ups are great for upper body strength, they should be avoided when dealing with a frozen shoulder. These exercises require substantial shoulder mobility and strength, which could be compromised by frozen shoulder. Attempting these moves can lead to pain, especially in the upper back and shoulders.

Why Avoid It?
Pull-ups require the shoulders to move in a wide range of motion, which can increase strain and discomfort on an already stiff shoulder joint. You risk aggravating your condition, leading to further pain and a slower recovery.

3. Chest Flys

Chest fly exercises, whether performed with dumbbells or on a machine, often require the shoulder to move in a horizontal plane of motion. These exercises can be quite taxing on the shoulder joint, especially if you push through a limited range of motion.

Why Avoid It?
The motion of chest flys can stress the shoulder joint and surrounding tissues, potentially aggravating the inflammation. If your shoulder is stiff and painful, this exercise may increase strain in your shoulder capsule and worsen your symptoms.

4. Behind-the-Neck Lat Pulldowns

This variation of the lat pulldown involves pulling a bar behind the neck, which forces the shoulder into an extreme position. This is an exercise that can easily lead to overstretching and strain, making it highly unsuitable for anyone with a frozen shoulder.

Why Avoid It?
Behind-the-neck pulldowns force the shoulder into a vulnerable position, increasing the risk of aggravating the injury or causing further damage. It's better to perform front lat pulldowns, which keep the shoulder in a safer, more neutral position.

5. Upright Rows

Upright rows involve pulling a barbell or dumbbells up toward your chin while keeping your elbows wide. This movement places undue stress on the rotator cuff and shoulder capsule, especially when performed with heavy weights.

Why Avoid It?
The upright row can lead to pinching in the shoulder joint, making it painful for someone with frozen shoulder. It may increase irritation of the rotator cuff and shoulder tendons, which can hinder your recovery.

6. Push-ups

While push-ups are a staple in many workout routines, they can put excessive strain on the shoulder joint when you’re dealing with a frozen shoulder. Performing push-ups with poor form or under increased stress can worsen inflammation and delay healing.

Why Avoid It?
Push-ups require significant shoulder stabilization and can cause additional stress to an already stiff and painful shoulder. For many people with frozen shoulder, even modified push-ups (like on knees) can be painful and ineffective.

While it's crucial to avoid certain exercises, that doesn’t mean you have to give up on your fitness entirely. There are several safe and effective alternatives that can help maintain your overall fitness without aggravating your shoulder.

1. Isometric Shoulder Exercises

Isometric exercises involve contracting muscles without moving the joint. These exercises can help maintain muscle strength around the shoulder without risking the range of motion. For example, try holding the arm in various positions without actually moving it.

Why It Helps
Isometric exercises help strengthen the muscles around the shoulder without putting strain on the shoulder joint. These exercises are particularly beneficial in the early stages of frozen shoulder when movement is limited.

2. External Rotation with a Resistance Band

External rotation exercises are a great way to strengthen the rotator cuff muscles, which support the shoulder joint. By using a resistance band, you can perform the exercise with minimal strain on the joint while helping to improve mobility.

Why It Helps
This exercise targets the muscles that stabilize the shoulder joint, promoting both strength and flexibility. It helps to gently restore range of motion without pushing the shoulder too far.

3. Pendulum Swings

Pendulum swings are a gentle way to increase mobility in the shoulder joint. While bending at the waist, let the affected arm hang down and gently swing it in small circles.

Why It Helps
Pendulum swings promote circulation and fluid movement in the shoulder without placing strain on it. They can also help reduce stiffness and improve overall shoulder mobility.

4. Scapular Retraction

Scapular retraction exercises focus on strengthening the muscles between the shoulder blades. These exercises are excellent for improving posture and shoulder mobility without directly impacting the affected shoulder joint.

Why It Helps
By strengthening the upper back muscles, scapular retraction exercises can improve posture and reduce stress on the shoulder. This also promotes better shoulder function and reduces the risk of future injuries.

5. Gentle Shoulder Flexion

Shoulder flexion exercises involve raising the arm forward while keeping the elbow straight. Use a resistance band or light weights to add some resistance, but always stay within a comfortable range of motion.

Why It Helps
Shoulder flexion exercises can help gently increase the range of motion in the shoulder joint without forcing it. Start with small movements and gradually work toward greater flexibility.

Training with a frozen shoulder requires a thoughtful and careful approach. Avoiding exercises that place undue stress on the shoulder joint is crucial to preventing further injury and pain. Instead, focus on low-impact movements and strengthening exercises that promote mobility and stability without aggravating the condition.

By incorporating the right exercises and avoiding those that exacerbate your symptoms, you’ll be able to recover more effectively and return to your normal activities sooner. Always consult with a healthcare provider or physical therapist before beginning any exercise regimen, especially when recovering from an injury like frozen shoulder.

Remember, consistency and patience are key—so take it slow, and focus on quality over quantity in your recovery. Keep the long-term goal in mind, and you'll be back to full range of motion before you know it.