Frozen Shoulder
Frozen shoulder (Adhesive Capsulitis for the A&P buffs) is a disorder in which the connective tissue around the shoulder joints becomes inflamed, sore and difficult to move.
Lack of movement due to pain can disturb day to day activities, sleep, work, driving and exercise. Untreated, frozen shoulder can last from a few months to several years.
Although no exact cause of frozen shoulder is known, it is thought that it is injury induced and may have an autoimmune component; which means the body attacks the healthy tissue in the shoulder.
Treatment can include massage, hydrotherapy and physiotherapy and will focus on restoring movement to the joint and reducing pain over time.
Common stretches for the treatment of frozen shoulder:
Arm Circles
Touch your hand to your shoulder and begin by making small, circular movements with your arm leading from your elbow. Gradually increase the movement and make larger circles. Then reverse the motion. Do both sides, repeat several times a day.
Child's Pose
Start on all fours then rest your buttocks onto your calves with your hands resting on your thighs. Move your hands to the floor and gently stretch forward with your arms extended in front of you until your forehead touches the floor. Hold the post for one minute then return to the seated position. Repeat.
Shoulder Flexion Stretch
Lie on the floor on your back with your arms resting beside you, palms on the floor. Bring your hands together in front of you, elbows straight. Keeping your palms together, slowly raise your hands over your head until your thumbs touch the floor above your head. Hold this for a few seconds then return to the original pose. Repeat. This can be done one arm at a time if too painful with both arms.
Pendulum Stretch
Stand and rest forearm on a chair for support. Let your other arm hang down in front of you, relaxed. Gently move your arm in circles - 10 in each direction. Start with small circles and gradually increase the size of the circles.
