Another frozen shoulder question - exercising the rest of me!

[Howdidthathappen1]

Didn't know whether to put this here or in exercise but had helpful if depressing answers last time!
Frozen shoulder is horrifically painful and I'm waiting on physio appt in couple of weeks. However I thunk missing exercising the rest of me is adding to my glumness. I've been trying to walk more but I miss hitting the weights at the gym. I wasn't toned before but now I just feel saggy and tired without my 3 x weekly 45 min fix.

Maybe I'm wallowing and need to get over it til I'm fixed but just wondered if anyone has modified their exercise routine to accommodate this injury ???

Can't just do leg machines treatmill spinning at gym; is it ok to use your other shoulder, one arm work?

I had hydrodilatation (saline and steroid injection) on mine in mid April. It started at Christmas and was horrifically painful so I sympathise. It is still painful but nowhere near as bad and still very limited in movement.

My physio suggested swimming. I started with about 15 lengths and now I’m up to 1.2 km 3 times a week. I do a modified breast stroke or a one arm crawl/one arm doggy paddle. I think it is genuinely helping me.

The Harvard frozen shoulder exercises are good to keep the shoulder moving (my physio friend uses them):

www.health.harvard.edu/shoulders/stretching-exercises-frozen-shoulder

Otherwise I stuck to lots of brisk walking.

I feel your pain op, literally. I too had hydrodilation but shoulder pain and stiffness has returned in the form of acute bursitis and I'm having camera guided steroid injections in a couple of weeks. When my frozen shoulder was at its worst, even walking hurt as it seemed to jar it. So much so that even being in the car was painful as every bump in the road caused those awful shooting pains. I had to just stick to gentle walking.

Thanks Rob. I do need a proverbial kick!!
To answer you questions:
It came on gradually over a couple of months. I 1st notice when I was gripping the weights bar across my back when doing squats. It was the weight it's the angle of my arm if that makes sense.
I'm now unable to lift my arm to not even shoulder height. So dressing and showering is even an issue. Hence I'm wallowing a bit as Im feeling v v old!

I have been doing the physio exercises sent to me and others from googling. So far no improvement and in fact gradually worse. And due to the pain attacking at certain angles it even hurts when I am on a spin bike - yet could still do bicep curls if motivated!!

If I'm honest I really want the steroid injection so at least the pain goes then maybe I can work more on regaining flexibility- so yes I am looking for someone to help fix!!

**wasnt the weight but the angle

I started with a niggle last August which became full blown in October. The pain is nowhere near as acute now but have not yet got my mobility back in the arm, eg raising arm or putting my arm behind my back.
I had a bit of physio but declined anything else. Also used volterol type gels.
Thank God for brisk walks with my dog.

Yeh my dog has had extra walks although 2 days ago she lunged after a squirrel and I inadvertently reached out with the bad arm. Q tears!!!
This has been going on since December, acute since March

You’ll be well into the painful freezing stage then - the good news is that well over 90% of frozen shoulders improve without any intervention at all, regaining range of motion and normal function.

It is self limiting that’s what I keep telling myself!

My shoulder has been a mess for years. Had physio, moved house, didn't get round to it again which then led to torticollis, agony. Back a physio again now but mixing it up with yoga, a new thing for me this year.. Started with zero shoulder/arm work but over the last month with the physio, I have found that the yoga is building strength in my shoulder for the first time in 10 years.. I can now actually bloody use it properly! I just use yoga on YouTube.. Amazing strength building and you can specifically search for hands/wrist free yoga or just skip the arm work which is what I did to start with. I feel like a new person!!

I had frozen shoulder fixed by op but now have a different injury on same shoulder and sometimes on other shoulder ( I care for very sick adult daughter and this is caused by assisting her) I do have occasional osteopath appointments but mostly I use yoga ( yoga with Adrienne to be specific) but avoid any movements that rely on weight bearing on shoulder eg no plank, no crow etc. I do vinyasa which go through plank and downward dog but dont 'hold' the poses instead just kind of flow through. If a sequence requires a long pose in plank ( for example ) I do childs pose for duration instead. I think I'm slowly rebuilding strength in it.