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.

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