Frozen Shoulder Exercises


Frozen Shoulder Exercises are basically

 small, simple movements that if done properly and consistently, contribute greatly to the healing of this painful, debilitating condition called Frozen Shoulder or otherwise known as Adhesive Capsulitis.

Frozen Shoulder Exercises Image

Gentle Easy Frozen Shoulder Exercise Treatment

If you don’t do any Frozen Shoulder Exercises at all, your condition worsens more quickly and lasts a very long time!(Click here to instantly download your own Ultimate Frozen Shoulder Therapy Guide . Or continue reading my review on what it has to offer.)

What is Frozen Shoulder?
Simply put, Frozen shoulder is a disorder where the connective tissue surrounding the glenohumeral joint of the shoulder becomes inflamed and stiff and abnormal bands of tissue form restricting motion and causing nasty chronic pain.
The glenohumeral joint is a ball-and-socket joint that allows for the arm to move in a circular rotation as well as movement of the arm towards and away from the body. The motion that the glenohumeral joint provides is flexion, extension, abduction and adduction.

How to get relief!

Frozen Shoulder Exercises help the glenohumeral joint

Frozen Shoulder Exercises help the glenohumeral joint

The keys to any exercise, whether it’s Frozen Shoulder Exercises or going out for a jog, is to adequately warm up first.  You can take a hot bath or shower for 10 to 15 minutes, focusing especially on the affected shoulder or just wrap a hot moist towel around the shoulder and leave it in place for about 15 minutes. Then do your exercises or stretches and follow up with some ice.

The one reference I found extremely helpful was Brian Shiff’s Ultimate Frozen Shoulder Therapy Guide . In this guide he explains and shows you clearly the various exercises. (Yes, with all the pictures you’ll ever need). He gives you the background information, too, so you know what to apply to your own situation.

He goes into detail but it’s not over your head (thankfully). He takes the time to explain things. For example, below he tells us what a normal shoulder should work like (Because if you’ve not been doing any Frozen Shoulder Exercises, you’ve probably forgotten already how far you should be able to reach).
Here’s an excerpt from page vi in the introduction where he says:
“…But in many cases, pain leads to avoidance of specific movements, which in turn can actually increase the amount of stiffness. Below I will review normal shoulder motion values to give you a better idea of how a normal shoulder moves.

Movement pattern

Normal motion

Functional motion

 

 

Flexion (FW elevation)

180°

120 – 150°

 

Abduction

180°

120 – 150°

External Rot. @ side

90°or more

65 – 90°

Horizontal External Rot.

90°

65 – 90°

Horizontal Internal Rot.

75°

60 – 75°

Reach behind back

Bottom of shoulder blade

Top of hip

 

?

Abduction – elevation away from the side of the body up toward the ear

Horizontal external rot. – motion is similar to that of cocking to throw a ball

Horizontal internal rot. – opposite (downward) rotation of external rotation

 

If you found the previous section a bit confusing, not to worry. I simply wanted to give

you an idea of what a normal amount of shoulder motion really is. The reality is that the

majority of healthy people do not have full range of motion. However, to perform most

activities of daily living, it is only necessary to have the functional range of motion listed.

This is important, as I do not want people to expect full motion or push too hard in an attempt to achieve it.

 

We are not supposed to be hurting ourselves more while doing Frozen Shoulder Exercises. Brian knows this and has a lot of experience behind him. He is a a certified strength and conditioning specialist (CSCS), a founding member of The American Association of Personal Trainers, and recently contributed a chapter on periodization to a fitness book entitled The Power of Champions. Schiff also co-authored a breakthrough manual on ACL injury prevention entitled Protecting the Athlete’s Knee. He takes us gently where we need to go depending on the stage of your Frozen Shoulder.

I’ve watched exercises done on some of those exercise videos, but I always question about how far should I push it? Or should I even be doing that yet? I love the details Brian provides as to “why’ to do the various exercises and what to be careful of. He explains that you must grade the exercise accordingly based on your pain.

For example, still in the introduction he explains the difference between Passive, Active Assistive and Active Exercises and when to do them or not:

1. Passive – This means you use the unaffected arm to move the affected or injured

shoulder through the range of motion. The injured shoulder does absolutely no work.

This is often best for extremely painful shoulders that have little to no movement or very

limited strength.

2. Active Assistive – In this approach, you allow the injured shoulder to do some of

the work or movement on its own, but you predominantly utilize the unaffected shoulder

or arm to guide the movement and perform the majority of the work. This is often chosen in cases where there is some documented stiffness coupled with weakness. Assisting will help reduce inflammation, especially with exercises that are performed against gravity.

Etc…see page xv.

 

 

Brian goes into Static Shoulder Stretches, Range of Motion Exercises. Pulley Exercises(these are my favorite, they really help me), Anatomy, Strengthening Exercises, Scapular Stabilizer Exercises, and Rotator Cuff Exercises.

You get a little cheat sheet at the end with a Review for the Frozen Shoulder Exercises to help you keep it simple and create a routine that’s easy for you.

Click here to instantly download your own Ultimate Frozen Shoulder Therapy Guide . ($29.95 is less than even one co-payment for a trip to the doctor) It’s too painful not to get started doing the best frozen shoulder exercises right now!