FROZEN SHOULDER

7 Steps to Overcoming Your Frozen Shoulder.


Tip #1 -
= Support the affected arm during activities of daily living.
= This includes driving, typing at the computer, sitting in a chair and relaxing in your
lazy boy at home.
= Gravity pulls the arm down when it is unsupported, and this
increases strain on the rotator cuff.
= It is best to use a soft pillow or cushion when
available.
= By reducing the pull of gravity throughout the day, you will naturally lessen the pain
and inflammation in your shoulder.
= While it will take effort on your part to not
violate this rule, I promise you it will make a difference.


Tip #2 -
= Use ice and heat accordingly to relieve pain and decrease stiffness.
= Heat is a great way to start the day and reduce stiffness.
= Your best bet is a warm
shower.
= Another method is applying a heating pack.
= Regardless, this will feel good,
reduce stiffness and better prepare you to move the arm in your morning routine.
= With regard to ice, I always suggest a frozen bag of veggies or professional soft wrap
that conforms to the shape of the shoulder.
= Be sure to support the arm as
mentioned previously while icing.
= Keep the ice on for 15-20 minutes and then off for
an hour.
= You may ice more than once per day if desired based on pain.
= I usually suggest icing before bed to improve sleep.
= I know you are asking yourself why put ice on a stiff shoulder.
=Ice really is helpful because it reduces inflammation.
= Heat feels good, but does not dramatically affect
the inflammation.
= Ice should be used after periods of increased activity (e.g. work or
play).
= So, if you have not been icing, begin using it daily to reduce pain and aid
healing.


Tip #3 -
= Avoid forcing the arm to move in painful ranges of motion unless
absolutely necessary.
= With a stiff frozen shoulder, the rotator cuff gets compressed when the arm is
elevated, rotated or extended beyond the point of joint mobility due to abnormal
joint mechanics and this often further aggravates the symptoms.
= This is problematic with getting dressed, fastening the seat belt or placing carry-on baggage in a plane.
= Depending on your pain state (acute, sub-acute or chronic) you may have pain in
different parts of the range of motion.
= Any significant pain with movement is a bad
thing and you should try to minimize or avoid it altogether.
= Rest from this abusive
motion is absolutely critical to resolving your inflammation and returning to preinjury
levels.
= However, this does not mean you should stop moving the arm in those directions at
all as that can cause you to lose even more mobility.
= Use moderation as your guide
and pay attention to the pain levels day to day!


Tip #4 -
= Do not perform single arm or overhead heavy lifting during periods
of inflammation.
= This position coupled with external loads will prolong your pain and slow the recovery
process.
= It is common for people to unknowingly abuse their shoulder with daily
activities including overhead lifting, carrying laptops, hauling briefcases and even
lifting luggage (especially overhead).
= I know you are asking how to avoid these positions.
= The best answer is to switch
arms or use both arms to execute lifting maneuvers when possible.
= Believe it or not,
even small loads and movements can significantly increase pain and inflammation.
= Minimizing the number of such activities is necessary to allow the injured tissue to
heal.
= Use pain as your guide with daily tasks, but be careful to avoid pushing, pulling or
lifting heavy objects with the affected arm.
= Try to use both arms and keep them as
close to the body as possible.
= This measure alone will accelerate healing and reduce
your pain.


Tip #5 -
= Perform arm pendulums (clockwise and counterclockwise circles)
daily.
= This gentle motion stimulates receptors in the shoulder joint and helps to increase
joint space and reduce pain.
= This is also a good warm-up activity prior to shoulder
exercises.
= You can eventually add a small weight or soup can to increase the effect.
= It is important to let the motion of the body direct the shoulder and not to forcefully
move the shoulder in circles.
= The arm should hang as though it were limp and follow
the lead of the body.
= I generally recommend doing 20-30 repetitions of this exercise 1-2 times per day.
= If
it causes pain, then reduce the radius of the circles or simply wait until it can be
done pain free.
= This is even more effective if you perform it after a warm shower or
applying moist heat to the shoulder for 10-15 minutes.


Tip #6 -
= Use a pillow under the arm at night to better support the injured
arm.
= Propping the arm up as opposed to letting it hang down against the bed will actually
reduce pull and tension on the shoulder and rotator cuff itself.
= Proper positioning will
keep the shoulder in a neutral position in line with the body and should feel very
comfortable.
= I also recommend trying to sleep on the unaffected side if possible, as lying on the
sore side compresses the shoulder and will typically increase pain and wake you.
= I know you are thinking it is impossible to stay in one position at night.
= You are
probably right.
= But, I encourage you to at least try these options when you are in
significant pain, as I know for sure that compression of the shoulder will make your
symptoms worse.
= That also equals more pain and less sleep.
= So, use a small to moderate sized pillow that achieves the optimal position described
above.
= Even if you move during sleep, a little break from the bad positions should
still aid in your recovery.


Tip #7 -
= Perform daily stretching and range of motion exercises.
= What if your shoulder is really sore? How does exercise aid healing? Exercise will
increase blood flow to the tissues and doing specific exercises will not only prevent
further motion loss and stiffness, but actually help you recover lost function and
mobility in your shoulder.
= It is not acceptable to do just any exercises.
= They need to be specific to the problem
you have and target the tight tissue in your shoulder.
= They must also be done at a
certain frequency, intensity and volume to reduce your pain.
= I have determined a
clinically proven formula for doing just this.
= Lower intensity and longer duration stretches coupled with specific cane range of
motion exercises are essential to promote healing, reduce inflammation and return
you to pre-injury activity levels again.
= More importantly, effective rehab exercises
will prevent future injuries and more pain and suffering.
= While there is no magic pill
or quick fix for a frozen shoulder, these exercises are guaranteed to help you get
better.