Exercising with frozen shoulder: injury

[mugglemother]

I’ve had a rotator cuff injury for months and it’s now developed into a whole new level of shit in the form of frozen shoulder. Considering it’s just my shoulder, I can’t believe how debilitating it’s been as I’ve pretty much stopped all forms of exercise except walking.
It’s clearly not going away anytime soon and I feel like an old lady I’m so stiff from lack of anything so really need a kick up the backside and at least start some basic mobility and strength exercises. Any suggestions for a basic routine I can incorporate that doesn’t involve anything shoulder related.

Have you had a cortisol injection for it? Or physio at least?

I find that doing the recommended exercises to keep the shoulder joint moving helps long term. And isometric stuff, eg engaging core muscles without making big movements. Walking in water or floating on your back kicking your legs.
Its a miserable condition and needs patience.

Oh and balance exercises such as standing on one leg or squatting with your back against the wall.

Every day was leg day for a few months using the machines at the gym; leg press, leg extension, leg curl, leg abduction and addiction, calf raise and hip thrusts. Back extensions worked too. Upper body moves I found very limited but I just kept moving weight free within my limited range of pain free movement -pendulum swings are good.

I had 2 cortisol injections but they didn't help much. Strength and ROM are coming back now very slowly, though it's good that I can finally do some serious stretches without making it worse.

Did you have an mri to diagnose the rotator cuff injury, I had this, physio didn't help, it was impingement syndrome that I needed an operation for

Same here OP. Frozen left shoulder which started in February/March so I reckon another 3 months of the pain, followed by up to 6 months of just feeling stiff (same happened on my right shoulder - it took 18 months to feel right again). So fed up as I can't do any weights so it's all lower body and walking lots atm.

Thanks for the advice & solidarity. I've had an ultrasound but for frozen shoulder I've been told to push my GP for an MRI which I'm currently doing. I do need to be a bit more consistent with the exercises so will get back on this and I think maybe just focusing on legs + some core / balance is a good idea rather than give up everything like I have which is daft and making me even more miserable!