Braces and Supports

Essential Frozen Shoulder Exercises

Frozen shoulder is a condition that causes impaired mobility with pain upon shoulder movement. It can be caused by many factors such as injury, inflammation, or overuse, however it is very difficult to cure and can last almost three years throughout the various stages that is associated with it. There are different methods of treating frozen shoulder or “stiff shoulder”, however the basic treatments are normally combined with physical therapy and exercise. There are three main frozen shoulder exercises that are effective in treating pain, improving function ability, and eventually curing the ailment and symptoms that occur with frozen shoulder.

Improve shoulder joint movement with exercise and stretching

Frozen shoulder is best treated with stretching of the shoulder. The painful frozen shoulder finds relief from heat therapy and anti-inflammatory medications. At home one can perform two common stretches for the affected shoulder. Also arm rotations can be performed to improve range of motion, and of course dumbbell exercise is a significant frozen shoulder exercise that can vastly assist in treatment and adhesive capsulitis cure.

The anterior shoulder and chest stretch – is done by standing straight with your hands placed behind your back in a clasped position. When you lift them up, it is important to add resistance by pulling the tension towards you. This can provide better shoulder movement from stiffness when done 10 times.

The posterior shoulder stretch- In this frozen shoulder exercise you stretch you arm in a lateral or parallel position across the gruff of your chest, and use your other arm to apply pressure and tension to get that ultimate stretch with resistance being applied by preference and toleration. You may repeat this 3-4 times in intervals of 10 seconds.

Arm rotations- This is a great one for alleviating frozen shoulder symptoms such as stiffness and immobility. It can be done simply sitting upright in a chair. With arms extended out rolling your shoulder and making circling motions with your arms or by letting your arms relax at your sides and rolling distinctively the balls of the shoulders. this can be done repeatedly but must be with precaution and advised by the physician.

Using Dumbbells- With this frozen shoulder exercise you should bend or kneel on the opposite side of the shoulder that is affecting you. Let your arms fall in a relaxed manner. The dumbbells should be between the 3-5lb range, and you should hold the dumbbell in the hand and arm that is experiencing the “stiff shoulder.* Move your are in rotation from one direction then slowly rotate to the oposite direction. These are done at an interval of 5 to 10.

When performing any frozen shoulder exercise it is crucial that you obtain a physicians opinion on what is safest for your initial condition to prevent harm or damage from occurring and making the frozen shoulder worse. one may avoid the progressive worsening of the shoulder by slowly developing the stamina and strength of the bad shoulder.

Keith Scott is a performance enhancement specialist and certified
athletic trainer that has been helping people live pain free for more
than 20 years.

His unique approach to treating adhesive capsulitis utilizes frozen shoulder exercises that focus on increasing shoulder strength, flexibility, range of motion, and while decreasing knots and muscle hot spots.

What Effects Does Sports Massage Have On Tennis Elbow?

It is also known as shooters elbow or archers elbow. the outer part of the elbow becomes sore and tender. It is commonly associated with playing tennis and other racquet sports, though the injury can happen to almost anybody. it is also known as lateral epicondylitis (inflammation of the outside elbow bone) other than relef of pain in the short term, what other effects are associated?

Speaking for myself, massage had very little beneficial effect for more than an hour or two. It was just a waste of time and money for me.

I had it quite serious a couple of years ago. I couldn’t even use the little screw drivers we use all day without a lot of pain , and many adjustments to metal frames with our small tools became almost impossible to do.

I started wearing a wide elastic sports support strap on the forearm which helped a lot to get through the day , but eventually it wasn’t enough either, so I ended up getting a cortisone shot right in the elbow joint. Talk about pain for a few hours after !

But after about 2 weeks, the original joint pain stopped and I have been free of it for over 2 years now.

I had developed it from repetitive strain after doing the same strenuous movements with the same tools for over 35 years. I know many in this business end up with the same problem in the elbow.