How to Avoid a Frozen Shoulder

Frozen shoulder, also known as adhesive capsulitis, is an inflammatory condition that affects the joint capsule of the shoulder and leads to joint adhesions. Frozen shoulder has a gradual onset, and is characterized by restricted range of motion and pain. Patients first tend to notice increased difficulty in reaching behind them to fasten a bra or to comb their hair. Although the exact cause of frozen shoulder isn't known, lack of regular shoulder use and muscle weakness, diseases such as diabetes and hypothyroidism, poor posture, and shoulder surgery may all play a role.

Things You'll Need

• Dumbbells, 2 to 5 lb.

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Instructions

• 1

  Stretch the anterior portion of your joint capsule daily to prevent frozen shoulder. Clasp your hands behind your back. Then, keeping your elbows straight, slowly lift your arms upward until you feel a stretch. Hold that position for ten to twenty seconds, and repeat at least three times.

• 2

  Stretch the posterior portion of your joint capsule daily. Hold left arm across the front of your body and parallel to the ground. Place your right hand just above your left elbow, and then pull your left arm close to your body until you feel a stretch. Hold that position for ten to twenty seconds, and repeat at least three times.

• 3

  Strengthen your rotator cuff muscles. To strengthen the external rotators, lie on your side on a weight bench or similar flat surface. Keeping the upper portion of your top arm and elbow tight against your side, hold a dumbbell in your top hand and bend your elbow to 90 degrees so that your palm faces the floor. Gradually rotate the lower arm up until your palm faces the wall. Repeat for 8 to 10 repetitions, 2-3 sets. For internal rotators, place dumbbell in the bottom hand while still lying on your side, with your elbow bent 90 degrees and your palm facing the ceiling. Then, slowly rotate your lower arm until your palm faces your chest. Repeat for 8 to 10 repetitions, 2-3 sets.

• 4

  Correct faulty sitting posture. Shoulders that are constantly rounded may lead to shortened ligaments, which causes decreased shoulder motion and possibly frozen shoulder. Make sure your work chair is adjusted so that you sit up straight at work, and don't lean forward all day to type. Strengthening back muscles, especially the rhomboids, and stretching the pectoral or chest muscles can also help you maintain good posture.

• 5

  Keep diseases that increase your risk of frozen shoulder under control. Those with diabetes should make sure to maintain insulin levels, while those with thyroid conditions should check regularly with their physicians to ensure thyroid levels are stable.

• 6

  Perform early range of motion activities after a shoulder injury or surgery. Circling the arms gently in a pain-free range of motion can help prevent joint adhesions, and thereby reduce your risk of frozen shoulder.