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Frozen Shoulder Exercises - What You Need to Know

When someone is diagnosed with frozen shoulder, it is essential that he
or she start doing the proper frozen shoulder exercises immediately to
prevent the shoulder from getting worse. The key is to perform a well
rounded program that includes four types of exercises - stretching,
strengthening, and range of motion exercises as well as targeted
soft-tissue work.
Combining these kinds of exercise in a well thought out program will
allow all of the important areas of the shoulder complex (which
includes your shoulder muscles and the actual joint) to start working
and functioning normally again. It is never enough to do only
stretching as many programs have you do. While stretching is essential,
without adding strength work, range of motion and soft-tissue work, the
chances of "curing" the frozen shoulder are minimal.

Frozen Shoulder Exercises: Strength Training
A well thought out rehab program includes strengthening of all of the
muscles both in and around the shoulder joint to help it move normally
and regain proper movement. Light weights, resistance bands, and
tubing, as well as your own body weight can be used for this kind of
strengthening. Many people and therapists leave out targeted
strengthening that is very important to get the entire shoulder joint
and surrounding areas to move properly again and also have the basic
strength to protect the joint from further pain and injury.

Frozen Shoulder Exercises: Mobility
Teaching the shoulder complex to move again in all normal ranges of
motion is also very important. The shoulder joint moves freely in many
directions. It is essential to get all of those movements back to
normal when rehabbing a frozen shoulder. Most people do not realize
that each movement that the shoulder joint is able to do, indirectly
influences the other motions. Therefore, it is essential that the
patient is able to move the shoulder joint in all areas to the best of
his or her ability. Many traditional therapy programs focus on a few
"core" motions, and while these motions are important, they are not the
only motions that someone with a frozen shoulder needs to work on
getting back. It is just as important to work the other motions as
well. Even if the patient has lost only one or two motions, working on
all of the available mobility is very important.

Frozen Shoulder Exercises: Stretching
Stretching in all directions and with all muscles in and around the
shoulder joint is also key. A good frozen shoulder exercise program
will include a multitude of stretches in all directions. Stretching
involves the elongation of the muscle and tendons. The shoulder complex
has many muscles that not only directly surround the actual joint, but
also muscles that are connected to the entire area. It is important
that all of these muscles are stretched. Proper muscle and tendon
"health" will not be achieved without a proper stretching program. Like
the range of motion exercises, stretching needs to be done to all of
the muscles and muscle tendons, in all directions to achieve true
success in getting rid of a frozen shoulder. It is also very important
not to over stretch the muscles and other soft tissue in the beginning.
Following a proper, progressive therapy program is key in making sure
that this doesn't happen.

Frozen Shoulder Exercises: Targeted Soft Tissue Work
Targeted soft tissue work is essentially a deep massage that you can do
yourself; what I call poor man's massage. Working on the soft-tissue
(i.e. muscles, tendons, connective tissue, skin, etc...) that surrounds
the shoulder joint is vital. Whether it is in the form of a deep tissue
massage, self myofascial release, or active release therapy of the
tissue, keeping the soft tissue healthy and working properly is another
key to improving your frozen shoulder. Good targeted soft-tissue work
is also important in getting rid of tightness and pain that is
associated with frozen shoulder. Many people benefit from targeted
soft-tissue work early on just to deal effectively with pain and this
allows greater movement and faster improvement in symptoms.
Successful rehab for frozen shoulder can be done in the comfort of your
own home just 3 days a week if you are following a program that
incorporates these 4 key components - increasing shoulder strength,
flexibility, range of motion, and while decreasing knots and muscle hot
spots.
Enter your email address below to claim your complimentary Pain Free
Living Membership which gives you access to vault of frozen shoulder
exercises videos and a lot more.

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Frozen Shoulder Treatment - What Are Your Options

Frozen Shoulder Looking for the best frozen shoulder treatment option?
There are 7 main ways that you can go about treating your frozen
shoulder.They are:
* Doing Nothing - Doing nothing is actually a common approach. Just
sit around and wait for your shoulder to get better. Unfortunately,
this can take up to 2 years (if ever)! Not many people are ready to
wait 2 years for their shoulder pain to go away.
* Pain Killers - This is primarily through the use of
anti-inflammatory drugs like aspirin or advil. While the use of
anti-inflammatory drugs can play a role in the treatment of frozen
shoulder, it should not be the only thing that you use because it
really is just putting a 'band-aid' on the problem and not actually
helping your frozen shoulder get better.
* Surgery - Often times people rush into surgery without looking into
other options, like an exercise rehab program. Chances are...you
don't need surgery. Surgery for frozen shoulder (or any kind of
surgery) has risks. I always tell my clients that if they have
surgery they are going to need to do rehab post surgery, so why not
just try a rehab exercise program first (as it will most likely fix
the problem) - right?
* Physical Therapy - This is another very common treatment for frozen
shoulder. There are A LOT of very good physical therapist out
there. But the problem is (as with most professions), there are a
lot of very bad physical therapists out there as well. Unless you
have a superior physical therapist, then the program you will
receive to help your frozen shoulder is going to be outdated. You
can tell if it is out dated as it will only provide you with some
stretching or strengthening exercises (see 4 Pronged approach for
what you need more than just that). Physical therapy can also be
costly (especially if your insurance refuses to continue to cover
your visits halfway through your treatment). Traveling to physical
therapy appointments multiple times a week can also be hard for
people to fit into their busy schedules.
* Massage - This is a common 'non traditional' approach to treating
frozen shoulder. Massage, like the use of pain killers, is good but
not as the only treatment option. Massage works to relieve frozen
shoulder pain by breaking up the knots and muscle 'adhesions' that
can be preventing you from moving your shoulder. Unfortunately, at
$60 or more an hour, massage treatments for your frozen shoulder
can get expensive fast. One major cause of frozen shoulder is
muscle weakness and massage does nothing for that. The good news is
that you can use what I call 'poor man's massage' techniques in the
comfort of your own home with great pain relieving success. I show
you one of my best ones on the next page (you also get a couple
more as part of your complimentary Pain Free Living membership).
* Stretching - Stretching is a very popular approach as it seems to
make sense - "Can't move your shoulder?" "You should stretch it."
Unfortunately it isn't that simple. Excessive stretching can cause
more pain and actually make your frozen shoulder worse. Just
stretching doesn't address the knots and hot spots in you shoulder
muscles that are contributing to the 'freezing'. Stretching also
does not help strengthen your shoulder muscles (on of the primary
causes of frozen shoulder is weak shoulder muscles).
* 4 Pronged Approach - The '4 Pronged Approach' is a combination of
stretching, targeted soft tissue work (a.k.a. poor man's massage),
strengthening, and mobility exercises that provide you a frozen
shoulder treatment plan which addresses all the problem areas of
frozen shoulder. The best part is that you can do it yourself in
the comfort of your own home.
Enter your email address in the box below to learn more about the 4
Pronged Approach to treating frozen shoulder, see my pseudo famous
'tennis ball trick' video for relieving frozen shoulder pain in
just 90 seconds, and get your complimentary Pain Free Living
Membership which gives you access to a lot more frozen shoulder
treatment videos.

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Frozen Shoulder Blog | Contact | Terms and Conditions | Privacy Policy
| Medical Disclaimer

Keith Scott C.S.C.S.
Naked Nutrition, LLC
P.O. Box 11009
State College, PA 16805
help [at] backtoformfitness

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