Stage 1
A person in Stage 1 for a sticky shoulder has difficulty sleeping on the injured shoulder, is progressively losing range of motion and experiences pain at the ends of shoulder movements. The best exercises for Stage 1 of adhesive capsulitis are active shoulder stretches. If you are in the early stage of a sticky shoulder, you should use your healthy arm or body weight to stretch your injured shoulder. For instance, lie flat on your back on an exercise bench, then hang your arm out to your side so the angle at your armpit is nearly 90 degrees. Rotate your palm up and back as far as you can, enhancing lateral rotation. Hold the stretch for 15 to 30 seconds and repeat for five repetitions. You may hold a 2-pound dumbbell during your subsequent days of stretching.
Stage 2
Stage 2 for a sticky shoulder is characterized by pain in the elbow and an inability to lie on your shoulder. You must continue to do active stretches in addition to strengthening exercises throughout your available range of motion. Raise your arm out to your side until your arm is parallel to the floor, holding a light dumbbell or a low-tension exercise band. Do front raises by raising your arm in front of your body. Additionally, raise the dumbbell all the way above your head from a front raise or lateral raise. Complete three sets of 10 to 15 reps for each exercise.
Stage 3
Stage 3 indicates a greater loss in your range of motion because your shoulder has become stiff. You will have pain even before you reach the end of your range of motion. Pain can spread as far as the end of your arm and is present at rest and during activity. Active stretches and strengthening exercises continue, but they must be done more often throughout the day to enhance your shoulder's range of motion. Pair a lateral rotation stretch and a lateral dumbbell raise for your first session of the day, completing four sets of each exercise. After two to three hours, interlace your fingers behind your lower back to stretch your shoulder. Pair this stretch with front raises using an exercise band. Do four sets of each exercise. Repeat each session two more times during the day.
Considerations
The earlier you treat the injury, the less likely it will develop into a frozen or sticky shoulder. If adhesive capsulitis has reached the third stage without treatment, it can take as long as three to six months to resolve the problem. If you do not get any treatment at all, it can take nearly two years for the condition to resolve on its own. Active stretching and strengthening exercises along with rehab techniques implemented by a physical therapist will expedite your recovery from a sticky shoulder.
