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

Frozen shoulder, or adhesive capsulitis, can be a frustrating and painful condition. For those suffering from it, the question often arises: Can I still exercise? The short answer is yes, but with modifications. While it’s essential to keep the shoulder moving to prevent further stiffness and pain, certain exercises can worsen the condition or delay recovery. In this post, we will explore which exercises you should avoid when training with a frozen shoulder and provide alternatives that can help keep you moving while protecting your shoulder.

Before diving into the specific exercises to avoid, let’s first understand what frozen shoulder is. This condition occurs when the capsule surrounding the shoulder joint thickens and tightens, restricting movement and causing pain. There are three stages of frozen shoulder:

• Freezing Stage: Gradual pain and limited range of motion.

• Frozen Stage: Pain decreases, but the shoulder becomes stiff and difficult to move.

• Thawing Stage: The shoulder slowly regains mobility.

The goal of exercise during these stages is to preserve or gradually improve mobility without aggravating the condition

When you’re dealing with frozen shoulder, certain exercises could potentially worsen your pain or impede your recovery. Here’s a list of exercises you should avoid:

1. Overhead Pressing Movements

Overhead exercises like military presses, shoulder presses, and even certain overhead lifts can place excessive strain on the shoulder joint. These movements can trigger pain, further inflammation, and even make the condition worse by increasing the tension around the frozen capsule.

• Why Avoid?: Overhead movements often force the shoulder to move into positions where the capsule is already restricted, exacerbating the pain and stiffness.

• Alternative: Focus on exercises that do not require lifting your arms overhead. Lateral raises with light resistance or front raises performed at shoulder height can be more beneficial without aggravating the shoulder.

2. Chest Presses

Push-ups, chest presses, and dips are popular exercises for strengthening the upper body, but they can be problematic for someone with a frozen shoulder. These exercises often require your shoulders to extend backward, which can place stress on the already-tight capsule.

• Why Avoid?: The backward motion of your arms can lead to further restriction, causing additional pain and reducing the shoulder's ability to move freely.

• Alternative: Instead of traditional push-ups or bench presses, try using a resistance band for chest flys or a modified plank position, where you keep your arms slightly bent and your elbows closer to the body.

3. Behind-the-Neck Pull Downs and Behind-the-Neck Shoulder Presses

Any exercise that involves reaching your arms behind your neck, such as behind-the-neck lat pull-downs or shoulder presses, should be avoided. This motion can put the shoulder in a vulnerable position and overstretch the capsule, which is already inflamed and tight.

• Why Avoid?: This exercise places the shoulder in a position of external rotation and extension, which can aggravate the condition, potentially leading to further damage to the rotator cuff and soft tissues.

• Alternative: Stick to front pull-downs or seated rows with a neutral grip. These alternatives keep the shoulder in a safer, more controlled position while still engaging the upper back muscles.

4. Heavy Lifting and High-Resistance Movements

While it’s tempting to push through pain to regain strength, heavy lifting should be avoided, especially during the more painful phases of frozen shoulder. Lifting heavy weights puts unnecessary strain on the shoulder and surrounding muscles, often making the condition worse.

• Why Avoid?: Lifting heavy weights can strain the weakened shoulder joint and increase inflammation, causing more pain and delaying recovery.

• Alternative: Instead of heavy lifting, focus on lighter weights with higher repetitions. Incorporating bodyweight exercises like squats, lunges, and low-resistance band exercises can help keep your body active without stressing your shoulder.'

5. External Rotation Exercises

External rotation movements, like certain cable rotations or resistance band exercises where the arm is extended out to the side, can place your shoulder in a compromised position. While external rotation is important for shoulder health, overdoing it with frozen shoulder can cause unnecessary strain and discomfort.

• Why Avoid?: Overdoing external rotation can further tighten the shoulder capsule, resulting in increased stiffness and discomfort.

• Alternative: Focus on gentle internal and external rotation movements using a resistance band or light weights, with a slow and controlled range of motion. These exercises help maintain flexibility without overloading the shoulder joint.

6. Any Exercise That Causes Pain

Lastly, it’s crucial to pay attention to your body. If an exercise causes pain in your shoulder, it’s a sign that it’s too strenuous for your current stage of recovery. Avoid pushing through pain, as doing so could lead to further injury.

• Why Avoid?: Pain signals that the shoulder is being overworked or moved in an unsafe way. Ignoring these signals can exacerbate the injury, delaying the healing process.

• Alternative: Modify exercises that are too painful, or choose exercises that do not exacerbate the discomfort. Consulting with a physical therapist for personalized exercise modifications is often helpful.

While some exercises should be avoided, there are still plenty of safe and effective options for strengthening and rehabilitating a frozen shoulder. Here are some exercises to try:

• Pendulum Swings: Bend forward slightly and allow the affected arm to hang down. Gently swing the arm in small circles in one direction, then reverse. This exercise helps maintain mobility in the shoulder without causing strain.

• Isometric Shoulder Press: Stand with your back against a wall and press the back of your hand into the wall, holding for several seconds. This helps strengthen the shoulder without moving it through painful ranges of motion.

• Scapular Stabilization Exercises: Focus on exercises that strengthen the muscles around the shoulder blade, such as scapular push-ups or wall slides. These help improve shoulder function while reducing strain on the joint.

• Internal and External Rotation: Using a resistance band or light dumbbells, perform internal and external rotations in a controlled manner. This will help restore flexibility and strength in the rotator cuff muscles.

• Wall Crawls: Stand facing a wall, place your fingers on the wall, and "crawl" your fingers up the wall as far as you can. This gentle stretch helps increase mobility in the shoulder without pushing into pain.

Training with a frozen shoulder requires a delicate balance of rest and movement. While it’s important to stay active and engage in exercises that help improve shoulder mobility, it’s equally important to avoid movements that could worsen the condition. Always listen to your body, and don’t hesitate to consult with a healthcare professional or physical therapist to tailor an exercise plan that’s right for your specific needs.

By avoiding certain exercises and focusing on low-impact, controlled movements, you can keep your shoulder moving without further aggravating the injury. Remember, healing takes time, but with patience and consistency, you can regain mobility and strength in your shoulder once again.

Stay safe, stay smart, and keep working toward a healthier, pain-free shoulder!