How to Prevent a Frozen Shoulder

A frozen shoulder, or adhesive capsulitis, means you're gradually having difficulty moving your shoulder over an extended time period. You find it painful to put your hand in your back pocket, comb your hair or, if you're a woman, fasten your bra. Because it takes a long time and lots of physical therapy to loosen the muscles, it's important to follow these steps to prevent this condition.

Instructions

• 1

  Monitor your diabetes consistently. This condition can bring on a frozen shoulder. Other diseases associated with shoulder stiffness are Parkinson's and cardiac disease, so be diligent in following the prevention steps below if you suffer from these illnesses.

• 2

  Stretch your shoulder muscles daily. Take a towel and hold it vertically with one hand over the shoulder and the other around back. Tug at the towel first with one arm, then with the other, holding the stretched position for 30 seconds each time.

• 3

  Find a bar you can use to stretch your tendons at a park or fitness center. Hang from it if you're comfortable doing this. You can also use a shorter bar and bend your knees to give you the pull you need. Be sure to rotate your hands with palms towards and away from your body to stretch different tendons.

• 4

  Practice good ergonomics when sitting at the computer. Your feet should be on the ground and your back straight but not tense or stiff. To stretch your back, place a pillow or two on the ground and lie on top of them so that they're right at your back. Feel you're being pushed forward.

• 5

  Maintain a healthy immune system by eating unprocessed foods. Eat a variety of fruits and vegetables to get your vitamins and minerals. A good practice is to have as many colors in your fruits and vegetable dishes as possible.

• 6

  Do gentle range of motion exercises as early as possible after an injury. A frozen shoulder can result from inactivity due to a sprain or fracture. Ask for one or two physical therapy sessions to get a home exercise program if your insurance doesn't cover regular visits.