Frozen Shoulder Stretches Part 1

Frozen shoulder is a disorder that affects the shoulder and specifically the shoulder capsule. It usually affects women age 40-55 years of age. Still the reason why is not that clear. The shoulder capsule is the inner part of the joint where the humerus (arm bone) meets the scapula. Limited range of motion is noticed in mainly all planes depending on what degree of frozen shoulder is evident. What really happens is that....your shoulder capsule locks up, so your shoulder can not move freely. My personal experience is that physiotherapy treatments using the active release technique works best for healing. In addition, stretching and strengthening are equally important.

Below are some stretches that someone can use to get their range of movement (ROM) back on track. Even a peson that does not experience such a disorder can benefit from these stretches if they lack shoulder ROM in Flexion, Extention, Abduction, Internal and External Rotation of the shoulder joint.

EXTERNAL ROTATION

MAKE SURE YOU MAINTAIN NEUTRAL SPINE PERFORMING THE BRACING TECHNIQUE, SO YOUR LOWER BACK DOES NOT ARCH. *THIS IMPORTANT STEP SHOULD BE USED IN ALL THE STRETCHES SHOWN.* ARMS ARE 90 DEGREES MOVING UP AND DOWN. PERFORM 2X15. USE MORE WEIGHT IF NEEDED.

ABDUCTION

THE USE OF A STICK IS USED TO HELP ELEVATE THE ARM ON THE SIDE. THE OPPOSITE ARM HELPS THE MOVEMENT PATTERN. MOVE THE ARM AS HIGH AS POSSIPLE. PERFORM 2X15.

FLEXION

YOUR GOAL ON THIS STRETCH IS TO MOVE THE BAR AS FAR BACK AS YOU CAN. ARCHING OF THE LOWER BACK SHOULD BE ALWAYS AVOIDED. WEIGHT ON EACH SIDE OF THE BAR CAN BE USED FOR GAINING MORE ROM. PERFORM 2X15.

These stretches can be used 2 times a day. Part 2 is followed with another 2 shoulders stretches that are important for maintaining good shoulder health. Try them out and let me know what to you think? I hope this helps you out sister!

I'm out....