Frozen Shoulder Prevention Exercises
Frozen shoulder, also called adhesive capsulitis, is a condition known to cause stiffness and pain in your shoulder joint. (joint inflammation)
Symptoms:
Freezing Stage (6-9 months)
- Pain in shoulder caused by any type of movement
- Dull/Ache in shoulder blade
- Range of motion is limited
Frozen Stage (4-6 months)
- Stiffness in shoulder
- Pain may ease down
Thawing Stage (4-12 months)
- Range of motion begins to become restored
Risk Factors:
- Lack of Mobility/ Reduced Mobility
- Many people have immobility in their shoulder due to injury, such as a broken arm or recent surgery.
- Age
- People over the age of 40, mainly women experience frozen shoulder
- Thyroid Conditions
- Overactive and other and underactive thyroid conditions (hyperthyroidism & hypothyroidism)
Prevention:
Pendulum
Relax your shoulders.
Stand and lean over slightly, allowing the affected arm to hang down.
Swing the arm in a small circle.
Perform 10 revolutions in each direction, once a day.
Finger Walks
Reach out and touch the wall at waist level with the fingertips of the affected arm.
With your elbow slightly bent, slowly walk your fingers up the wall, until you’ve raised your arm as far as you comfortably can.
Then slowly walk your arm back down. Make sure that your fingers are doing the work, and not your shoulder muscles.
Do this for 2 minutes.
These next two exercises will allow the shoulder to strengthen.
Internal Rotation
Place a TheraBand in the door.
Roll a towel underneath your armpit.
Hold the band with your affected arm and your elbow at a 90-degree angle.
Pull the band toward your body and hold for five seconds.
Repeat 20 times.
External Rotation
Place a TheraBand in the door.
Roll a towel underneath your armpit.
Hold the band with your affected arm and your elbow at a 90-degree angle.
Pull the band away from your body and hold for five seconds.
Repeat 20 times.