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Frozen Shoulder

 

 

Frozen Shoulder is the irritation and inflammation of the joint capsule surrounding the shoulder.  There is no specific cause that leads to the onset of Frozen Shoulder but think of it as “the straw that broke the camels back.”  A bunch of small injuries over the years that go untreated and ignored until finally, one too many and Frozen Shoulder kicks in.  Symptoms of Frozen Shoulder include inflammation, scar tissue build up, and limited rage of motion.  Catching the symptoms early and doing the correct exercises and stretches will help the healing process occur much faster.  Frozen-shoulder

During frozen shoulder, the shoulder capsule thickens, becomes tight, and adhesions develop.  In many cases, there is a decreased amount of synovial fluid in the joint.  This makes the first stage of Frozen Shoulder very painful and may take over a year to rehabilitate the joint to its normal range of motion.  In most cases Frozen Shoulder affects women between the ages of 40 and 60.  If you think you my be developing frozen shoulder the focus of treatment is to control pain and restore range of motion and strength of the affected joint through movement therapy.

 

 

3 Stages of Frozen Shoulder

Painful Stage: (6 weeks to 9 months)
During this initial stage, pain occurs
throughout the normal range of motion
of the joint and limitations in the
shoulders range of motion is developed.

Frozen Stage: (4 to 6 months)
As symptoms progress pain may
diminish, however range of motion
reduces drastically.

Thawing Stage: (6 months to 2 years)
In the final stage, range of motion of
the shoulder gradually improves.

The most important thing to realize about rehab and injures, which is most neglected, is that the same exercises and stretches you do to fix an injury, are the same exercises and stretches you should do to prevent injury.  You do not always have to destroy yourself to get a great workout, or the workout you need.  Below are examples of some of the stretches and exercises you can incorporate into your workouts that will help improve most shoulder injuries you have and help to prevent them in the first place!

Ball Roll

 

External Rotation with PVC Pipe
CableRow
External Rotation