The Best Frozen Shoulder Exercise?

Treating frozen shoulder definitely can be quite a challenge, as anyone with this condition can attest to.  A skilled specialist understands that frozen shoulder can come upon anyone without warning. So when it does, it isn’t really the typical ache or pain. In reality, pain resulting from this disease can be massive as well as unrelenting. I know of some who have compared it to birthing a child…yet pain from child birth was actually less! Enough about the pain though. The most detrimental aspect is the decrease in function which characterizes this ailment in about the 2-3rd month. Until this particular phase, the majority of patients can cope with the pain factor. Nevertheless, what is frustrating is the apparently abrupt loss of range of motion which generally occurs around the eighth to twelfth week.

Patients in this  stage ideally by now have been clinically diagnosed by a competent doctor. Should they be fortunate enough, then his or her physician has sent them to a knowledgeable physical therapist who specializes in treating this disease. Even so, a lot are simply referred to the nearest therapy clinic and end up receiving the ordinary, common frozen shoulder treatment routines.  Pulley stretches, ice/heat, ROM exercise, etc… A certain amount of initial movement can be restored but at the cost of much pain. It is no surprise a large number of individuals quit going after a couple of agonizing appointments. Does anyone want spend time and money on some torture sessions that produce few results?

If you’re fortunate enough to be among the blessed few to get a physical therapist knowledgeable in treating frozen shoulder, then you’ll hopefully notice him or her say such phrases as “active release”, “accupressure”, and “joint mobilization”, to name a few. Otherwise,  my recommendation would be to look for such a professional who includes these kind of therapies in care plan, or else plan some painful exercise sessions along with attempts to coerce your  irritated shoulder into submission! Practicioners having good results treating this problem realize the extreme pain their patients are living through and procede with therapy in a significantly gentler way.

Can you expect pain with the treatments? Absolutely, however the discomfort will likely be minimal and an increase in mobility will likely be attained, possibly within the first few visits. A thourough professional will likely consider the patients’ priority functional objectives and then try to concentrate on these first. Attaining such functions as tucking a shirt tail in or fastening a bra clasp on the initial few appointments can do wonders for a patients’ outlook on life and upcoming treatment sessions. These types of functions may be accomplished without attaining complete range of motion even though this will be the end objective regarding any worthwhile plan of care.

In conclusion, helpful advice for anybody with frozen shoulder would be to perform their due diligence to find an experienced physical therapist that has experience and knowledge in treating frozen shoulder… Not only to achieve ROM, but to improve function and the quality of life the person is searching for.

Most anyone who has ever had a frozen shoulder and physical therapy can tell you real quick that stretching is at the top of their therapist’s list. And stretching is extremely important  because you obviously can’t use your arm if your range of motion is poor. I see so many therapists design their patient’s programs around stretching and ROM as if they forget that the involved arm will get weaker as time goes on. In fact, every single patient I have muscle tested with frozen shoulder after they have had it for a few weeks had significant weakness in their affected arm versus their non-involved arm.

It only makes sense that the affected arm will get weaker because of disuse. This is why it is crucial to implement some strengthening exercises into a frozen shoulder exercise program:

1) Scapular strengthening – begin with shoulder blade pinches then progress to shoulder depression exercises. These help to keep the shoulder blade from “riding up” to soon into a range of motion. This riding up is also referred to as scapular substitution.

2) Cuff strengthening – The rotator cuff are responsible for stabilizing the head of the humerus into the glenohumeral joint (socket). As these tiny muscles get weak from under use, they begin to “misfire” and cause all sorts of pain and problems including impingement.

3) Hand/Grip strengthening – Measures with a hand grip strength tool (called a dynamometer) in a person with a frozen shoulder almost always show decreased strength. Strengthening your grip will help keep this all important function intact.

**With the above, perform any group of strengthening exercises once per day. Stretches should be done in frequent short bursts throughout the day.

Remember to always strengthen in the pain free range of motion and try not to force ROM too much with the strengthening exercises. If you strengthen as you gain ROM you will be way ahead of the curve in terms of recovery and outcome.

If you have recently undergone a torn rotator cuff repair for the first time you must likely have many questions as to how to achieve the best outcome. Having gone through this procedure myself and having treated hundreds of patients after this operation, I have fielded many of the same questions most patients have about their outcome. This post will attempt to answer some of the most common ones to result in a positive experience and best functional outcome.

A. Do I have to wear a sling and if so, how often? – If your cuff tear was less than 1 centimeter in length, this is considered a small tear or repair and you may be placed in a standard sling for comfort. Typically your doctor will have you war this as needed for a week or two. Tears larger than 1 cm or complete tears will need immobilization in a sling for 5-6 weeks, only taking it off for hygiene and prescribed exercises. A wedge type maybe placed on in recovery to place the joint in the safest most optimal position for healing. Nevertheless, always follow your doctor’s post op instructions.

B. How long will recovery take? – Optimally you should be using your shoulder for normal functional activities in about 8-12 weeks. This will vary with the size of the torn rotator cuff repair, commitment to rehab, and other factors that can affect your length of recovery, include diabetes, and pre-surgical level of function and range of motion. In addition, if a well-designed program is not followed you can actually end up with a frozen shoulder, some of which require a frozen shoulder manipulation to correct.

C. When can I drive again? – Your doctor will have the final say as to when you will begin driving again, however, if your rehab goes well you should be able to drive about week 8 and/or when you can turn a steering wheel in the direction away from your body with the surgical arm without pain.

D. When can I return to work? – If your employer allows light or modified duty then you may be able to return to work after the first few weeks. Your doctor will have to sign off on a work release and give specific instructions as to what you are allowed or not allowed to do. If no light duty is available then you will have to wait until your doctor releases you without restrictions. However sometimes the doctor knows there will be some restrictions or limitations that fall outside of your previous pre-morbid capabilities. In this case he may order an FCE (Functional Capacity Evaluation) which is basically a formal test to determine what you can and cannot do. It is typically administered by a licensed physical therapist. The therapist or person giving the test will assign or recommend a “physical demand classification” after analyzing the test. This will help in placing you in a job that can accommodate your restrictions.

Above all, I cannot recommend enough that your stay consistent with your physical therapy and home program. Research well where you are going to therapy and if possible try to get one that specializes in the treatment of frozen shoulder or disorders/dysfunctions of the upper extremity.

You Owe It To Yourself To Check Out This Valuable Resource:

Check out this short video I made recently, particularly if you are considering a frozen shoulder manipulation!

I came across this article recently and noted that it did a pretty good job of giving examples of what can cause shoulder pain in individuals. A strong and healthy shoulder can prevent most of the maladies mentioned in the article. After reading the article, come back to check out this link which is an excellent resource regarding easy exercises for rotator cuff injury:

The Ultimate Strong And Healthy Shoulder Program

What Structures Cause Pain In The Shoulder? – by Pete Harris

But how do you tell what is causing your shoulder pain? This article addresses some common ways that the various pain generators of the shoulder are diagnosed from the perspective of an experienced Physical Therapist.

There are several structures in the shoulder that can cause pain if they are injured. It is common to think that shoulder pain is always from a rotator cuff injury. This is not the case and determining what structure is the primary source of your pain is important to know how to treat the problem effectively. This article addresses some common ways that the various pain generators fo the shoulder are diagnosed from the perspective of an experienced Physical Therapist.

Three common pain generators of the shoulder are the rotator cuff muscles
and tendons, the bursa and the shoulder capsule. The purpose of the rotator cuff muscles and tendons is to move our shoulder in a rotating fashion (hence their name) and to help up elevate our arms over our head. The purpose of the bursa or bursal sac is to protect the muscle from scraping on the edge of the bone. So the bursa sits between the muscle and the bone and acts like a cushion. Without it the rotator cuff muscles would repeatedly scrape on the edge of the bone and become easily irritated. The shoulder capsule offers added stability to the shoulder joint. Any one of these structures can become a pain generator if they are inflamed or injured. Often times they will be inflamed in conjunction with each other.

It can sometimes be tricky to diagnose the exact pain generator because the symptoms that are experienced by people with these pathologies are typically very similar to each other. More often than not these pathologies will cause symptoms of pain, weakness, and loss of motion. The pain is typically felt in the shoulder region and is often felt in the upper arm above the elbow. People with shoulder pain will commonly feel an increase in pain when they are trying to raise their arm overhead or out to the side. So if these pathologies are so similar in nature how can we tell them apart?

WellFree Web Content, in physical therapy there are some simple tests that can be performed that will help distinguish between the different pathologies described above. I will describe them here briefly.

1. Rotator cuff tendonitis: if one or more of the rotator cuff muscles is inflamed this is termed tendonitis. This is diagnosed by simple manual muscle testing where the physical therapist will resist specific motions of the shoulder that the rotator cuff is responsible for. If the patient experiences pain during a manual muscle test this is indicative of a tendonitis.

2. Bursitis: this can pose a challenge for the therapist to diagnose but if they are well trained they can more easily identify this as a problem. The tests start with manual muscle testing as described above. A painful manual muscle test should be followed by a Pull Test. This is a specific test that is specific to the bursa. If it is positive then it is likely that the person has a bursitis of the shoulder.

3. Adhesive capsulitis: this is also commonly known as frozen shoulder. The diagnosis of adhesive capsulitis is made with specific testing called passive motions. Limited range of motion of the shoulder is a common finding in any of the pathologies discussed in this article. Adhesive capsulitis presents with a very specific limitation in motion that will likely differ from the limited motion seen in tendonitis and bursitis.

If the symptoms of these pathologies can be so similar then why do we need to be so specific in the diagnosis? The reason is that although symptoms are similar the treatments for these conditions can vary slightly from each other. Treatment that I apply for a shoulder bursitis I may not apply for a shoulder tendonitis or adhesive capsulitis. When a specific diagnosis is made the Physical Therapist can design a specific treatment plan that will help alleviate shoulder pain. The more thorough the treatment plan the more likely the outcomes will be positive.

Peter Harris is a licensed Physical Therapist with 17 years experience in the profession treating patients with shoulder pathology. Learn how I have helped hundreds of patients with shoulder problems overcome their pain and get their life back! http://www.squidoo.com/shoulderpain

If you have injured your shoulder and it has been determined by a physician to be a rotator cuff strain or possibly even a small tear, there are some easy exercises for rotator cuff injury patients. To begin with, roll up a medium sized bath towel and place it under the affected arm and bend the elbow to ninety degrees. Next, hold one end of a long straight stick (a broomstick works well) with the uninvolved hand and place the opposite end in the affected side’s hand. Now gently push your involved hand (the one attached to the hurt shoulder ) out to the side while maintaining the 90 degree angle. You should feel an achy discomfort in the front and rear of the shoulder, but not sharp pain. Try to hold this stretch for 5 or so seconds and then relax and return to the starting position. This is also a good exercise for frozen shoulder as well.

The next exercise is the pendulum arm swing. If you have a small rotator cuff tear injury then this exercise is best done every 1-2 hours to keep the joint capsule and soft tissue pliable and from tightening up. Simply bend over at the waist about 60-70 degrees in order to let the hurt arm hand down. The good arm should be braced on a chair or table simultaneously. Begin rotating your torso in order to get your arm swinging in circles – first clockwise, then counter clockwise. Picture a watch on a string. This is how your arm should be relaxed and swinging throughout this rotator cuff exercise.

Among the most important and effective exercise for rotator cuff injury is the “scapular pinch”. With this exercise we are trying to strengthen the shoulder blade muscles. They are extremely important because they provide the base of stability for the whole shoulder complex. To perform the exercise simply pinch the tips of your shoulder blades together and hold for 6-8 seconds. Repeat this for 3 sets of 10 repetitions.

These are just a few effective exercises for rotator cuff injury. There are many more such exercises that are necessary to gain full range of motion and strength. Read the Ultimate Rotator Cuff Training Guide to discover the most effective exercises for pain relief and function.

Regarding the particular treatment plans available for a stiff arm, the frozen shoulder manipulation is usually the one that is definitely dreaded the most by persons with this condition. As a clinician I’m often asked if this can remedy the discomfort, for which in turn I instantly answer “It all depends”. The actual general opinion amid a large amount of experts is that aside from surgical treatment, the MAU really should be one of the final considerations.

To start with, even though it is really a closed procedure (non-surgical), a MAU is traumatic to the shoulder’s joint capsule in addition to soft tissue structures close to the shoulder complex. The theory is that the specialist is intending to free adhesions which have formed about the capsule, thereby creating more motion within the shoulder complex. What the results are in some instances though may be definite tearing of one’s capsule itself. ROM is undoubtedly renewed, yet for the reason that body starts to repair the area, it sets down more scar tissue which can potentially trigger more loss of motion and anguish. This means the sufferer has to experience extra physiotherapy in order to avoid extra loss in ROM.

When it comes time to undergo this type of procedure the person must also take into account additional circumstances which unfortunately stop a MUA from being the top treatment. For instance, if ever the affected individual carries a background of brittle bones, there’s an elevated possibility of sustaining a break as the upper extremity is ranged through many different ranges of motion. Moreover, due to sudden higher speed stretching, there exists a smaller threat of sustaining brachial plexus injury, which is essentially an injury to the nerves which traverse the shoulder. Even rotator cuff tears have already been reported following a procedure just like this. A seasoned orthopedic physician focusing on in disorders of the upper extremity can certainly decide a person’s risk regarding the above.

When the manipulation is done physical therapy should be initiated asap, as soon as day one after the manipulation in an effort to keep any ROM that has been gained. Ideally the individual must go to rehabilitation each day for the 1st 7-day period to manage swelling and protect against even further loss of range.

As you can see, a frozen shoulder manipulation is a critical thought and has to be performed only after conservative procedures fail. Adhesive capsulitis treatment methods usually requires tolerance, patience, and dedication to accomplish entire and productive ROM and functionality.

The right frozen shoulder exercises can literally mean the difference between your frozen shoulder lasting years versus a relatively short period of time. visit Stop-My-Shoulder-Pain.Com for more information.

Frozen shoulder treatment comes in many forms. Some good, some bad, some ridiculous. However, anyone with a tight, painful shoulder will tell you that a good massage is just about the best thing for temporary pain relief. With a frozen shoulder, the muscles surrounding the shoulder often spasm, as well as become inflamed. This as well as the shrunken/tight inner joint capsule causes extreme pain when trying to lift or move your arm in any direction.

What to do when no one is around???

Grab a tennis ball…

The firm but not so hard tennis ball provides and excellent way to work out local muscle spasms and helps to gain back some of that precious motion lost during the frozen shoulder process. The most common technique is to place the ball along side your deltoid or humerus (your upper arm bone). Then simply lean into the wall and slide up and down along the wall. This will be painful at first, however you can control how much pressure you apply. Try to gradually work up to a firm pressure and work this for about 5 minutes. The increased blood flow along the lateral deltoid will act as a pain suppressor temporarily and actually help you to get some range of motion back.

Remember this is only temporary and should only be used as an adjunct to your prescribed exercise or frozen shoulder treatment regimen.

Editorial Review: The following article speaks about gentle exercises for frozen shoulder. The author’s point about beginning with less strenuous exercise is a valid point as all too often patients take on the “more is better” mentality when first beginning to stretch their painful shoulder. An important point to add is that these exercises are best done in frequent short bursts throughout the day rather than trying to do them only once or twice a day. The soft tissue in the shoulder joint will stiffen rapidly if not exercised (gently!) multiple times a day.

Gentle Exercises For Frozen Shoulder
By Bob Downe

Deciding on exercises for frozen shoulder can be a lot easier if you visualize your shoulder as a necklace chain that has been knotted up. Let’s say that this chain is very tiny and delicate. You probably would not dream of picking that chain up and yanking on it to untangle it.

If you did, you might damage the chain, or even break it. You would probably be very gentle with it and lightly tug on each piece of the knot until it began to loosen up. Only after it was loose could you begin to untangle it.

Now, we all know that a frozen shoulder does not have knots in it; but, the same principle applies to freeing up frozen shoulder that does to freeing up a knot in a necklace. You need to choose exercises for frozen shoulder that are only easy, small movements that will just begin to tug on the tendons in the shoulder.

Keep up these small movements until you are able to, without pain, freely move your arms in small rotations. Then, and only then, should you progress to more strenuously exercise frozen shoulder.

Yoga is an exercise program that should be considered when searching for exercises for frozen shoulder. The good thing about yoga is that it involves easy, slow stretching movements that require you to focus on your body. This focus will help you to pay attention to your body and any pain that may come from the stretching.

Good exercises for frozen shoulder are shoulder circles. Starting out, you should only be doing small circles. Because of the pain, this will probably be just about all you can handle. Do your shoulder circles for just a few minutes a day on each shoulder and a few weeks should be all it takes to start the process of freeing up the shoulder.

Another good exercise is arm circles. To reduce the amount of pain associated with this exercise, it will be wise for you to lie on your opposite side. Now, take your hand and place it on your shoulder so that your elbow extends into the air. Rotate your elbow in very small circles. Do this for several minutes each day and soon you will start to see your shoulder begin to loosen, making it easier to make larger and larger circles. You can stick with circles, or you can try other shapes with your elbow, just as long as you are rotating the shoulder in the process.

If you want to learn more about Rotator Cuff or more specifically exercises for frozen shoulder then check out http://www.rotatorcuffreview.com

Article Source: http://EzineArticles.com/?expert=Bob_Downe
http://EzineArticles.com/?Gentle-Exercises-For-Frozen-Shoulder&id=1490361

When I instruct a patient on exercises for frozen shoulder syndrome I begin with stretching. This lesson always winds up with a lot of questions. Can I stretch too much? What If I feel pain when I stretch? Can I overdo with stretching exercises? What if I have a rotator cuff tear?  I’ll attempt to answer these questions with some brief answers:

1) If done properly and with the right intensity there is no such thing as “too much stretching” with a frozen shoulder. Proper technique includes using good posture and form with any frozen shoulder exercise. The intensity of each stretch should be mild to medium but not to the point of sharp pain. It’s best to perform stretching in short bursts multiple times throughout the day rather than just two or three times a day. Too much time in between stretches allows the joint capsule to stiffen up and makes each exercise more uncomfortable.

2) There are two types of pain that I educate my patients on – a) damaging pain and b) non-damaging pain. Damaging pain is felt as sharp or searing type pain, or pain that lasts more than 30 minutes after performing any exercise to the shoulder. This is a sign that additional trauma is being added to the shoulder which means more recovery time and limitation of results. Non-damaging pain is felt as “achy”, “stretchy” type pain and simply means that tissues are being lengthened and exercised properly. This type of pain is short lived, most often within moments of stopping the stretch or exercise.

3) If you are experiencing any symptoms of pain that last or pain in other areas besides the area you are trying to stretch then you are possibly overdoing your exercise. Try backing off the intensity or repositioning your shoulder and performing the exercise as instructed. You can benefit greatly from pictures or videos from a program targeted specifically for frozen shoulder treatment.

There are many exercises for frozen shoulder that may be too difficult for you to perform at first, particularly if you have severely restricted motion or are in an acutely inflamed state. I recommend to begin any exercise with proper warm-up which may include moist heat, shoulder pendulums, or pedaling and “arm bicycle”. Never try to stretch a “cold” shoulder as this may only damage tissues further and limit your progress.