Frozen Shoulder Exercises to Help Recover from A SIRVA Vaccine Injury
Frozen shoulder, or adhesive capsulitis, is a painful condition that limits shoulder movement and often unfolds in three distinct stages.
During the freezing stage (two to nine months), pain and stiffness gradually increase.
The frozen stage (four to twelve months) brings reduced pain but significant immobility.
Finally, the thawing stage (six months to two years) marks slow but steady improvement. While the condition often heals over time, recovery can be frustratingly slow—especially without the right combination of movement, therapy, and self-care.
Of course, it’s best to rely on the workout plan of a physical therapist. Not only is it personalized to you and your injury, but it also comes with documentation, which is crucial in VICP cases. The rule of thumb, like in any legal case, is that no documentation means it did not happen.
With that being said, a warm shower or heating pad before exercising helps loosen muscles, reduce stiffness, and prepare the shoulder for gentle movement. Once warmed up, several stretches and exercises can make a meaningful difference in pain and flexibility.
The pendulum stretch is one of the simplest and most effective exercises for easing tension. To perform it, lean forward slightly, let your affected arm hang freely, and slowly swing it in small circles. Over time, you can increase the size of the circle and add side-to-side or front-to-back movements. This promotes circulation and helps relax tight muscles without strain.
Another essential exercise is the finger walk, which targets mobility and flexibility. Stand facing a wall, place your fingertips at waist height, and “walk” them up the wall until you feel a gentle stretch. Pause, then walk your fingers back down. Repeat this 10–20 times daily to maintain progress.
The inward rotation stretch builds shoulder strength and relieves pain. Hold a towel behind your back, grasping one end with the affected arm and the other with the opposite arm. Gently pull upward until you feel a stretch, hold for 15–30 seconds, then release. This movement helps improve internal rotation, one of the most limited motions in frozen shoulder.
For those in more advanced recovery, the cross-body stretch and doorway external rotation can further enhance strength and flexibility. The cross-body stretch gently pulls the arm across the chest to open the joint capsule, while doorway rotations strengthen the rotator cuff muscles. Always move slowly and stop if you experience sharp pain—overexertion can worsen inflammation.
Heat and ice therapy are vital complements to these exercises. Ice can reduce swelling after activity, while heat relaxes muscles before stretching. Consistent physical therapy also ensures your recovery stays on track, as a professional can adjust your plan based on progress and prevent reinjury.
If your frozen shoulder symptoms began after vaccination, you may be suffering from Shoulder Injury Related to Vaccine Administration (SIRVA)—an avoidable injury caused by improper injection technique. The National Vaccine Injury Compensation Program (VICP) may cover your medical expenses, therapy, and pain and suffering.
At Pearsall Law Firm, P.C., we help people nationwide recover both physically and financially after vaccine-related shoulder injuries. If you believe your frozen shoulder began after a vaccination, contact us today to learn how we can help you move forward and get the compensation you deserve.