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The Best Exercise for Frozen Shoulder: How to Treat and Prevent it.It's good to know the best exercise for frozen shoulder because of the anatomy and the extensive range of motion in the shoulder joint. The shoulder joint is highly vulnerable to injury and needs to be dealt with in a timely fashion. A frozen shoulder is different than other shoulder injuries in that it affects the shoulder joint capsule. When the rotator cuff is torn or there is tendonitis in the joint, the muscles and tendons that support the joint become inflamed from the injury.
WHAT CAUSES FROZEN SHOULDER? In the joint where the head of the humerus (upper arm) fits into the shoulder socket the ligaments that support the capsule become inflamed and cause pain, stiffness, and limited motion. This may be referred to as the freezing phase that can last from 1- 3 months. There is usually mild pain that seems to worsen at night.
The frozen shoulder may occur after a rotator cuff tear, which generally causes immobilization of the arm and joint. You may develop a frozen shoulder from overuse, or poor posture that results in a shortening and tightening of the muscles and ligaments around the shoulder joint. Having a frozen shoulder seems to be more common in women and diabetics. Starting at around age 40. Generally because of overuse (carrying purses, cleaning with that arm) or from underuse (not strengthening the muscles that surround and support the shoulder capsule). The second phase is the actual frozen shoulder. There is not as much pain but it can be very stiff and with limited range of motion. This phase can last anywhere from 4-12 months. The third and final phase is the thawing where the range of motion begins to return. This can go on for 3-8 months. This is where you will begin to focus on exercise for frozen shoulder.
To begin treatment of the frozen shoulder you may start with anti-inflammatory medicines and begin heat and massage to increase blood flow to the area. The massage is also good at breaking up scar tissue that can restrict movement later. The best exercise for frozen shoulder includes range of motion and shoulder stretching exercises to help alleviate and prevent frozen shoulder. It is important to stretch both the posterior and anterior muscles of the shoulder. A good posterior shoulder stretch is: Place one arm across your body under your chin just parallel to the ground. Using the other hand gently press it towards your body. Hold for about 10 seconds for 3 to 4 repetitions. A good anterior shoulder and chest stretch is: Standing upright, clasp your hands behind your back and gently pull away from your body while lifting them up. Keep good posture and hold for about 10 seconds for 3 repetitions. A good exercise for frozen shoulder and to improve range of motion is: Sitting in a chair with arms at your side circle your torso a full range for 5 rotations each direction. Just let the arms dangle doing no work. Once your range of motion has returned you can begin to strengthen the area with this exercise. Dumbbell circle For this exercise for frozen shoulder you will kneel with the good side knee and hand on a bench while the frozen shoulder hand dangles holding a 3 or 5 pound dumbbell. Circle the arm clockwise and then counterclockwise about 10 repetitions each making the circles larger as you are able.
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