Immobility of the shoulder is a chronic
and debilitating condition brought on by trauma, repetitive injury or very often by some
unknown cause. It involves decreased
range of motion (ROM), sharp pain with overhead lifting, and decreased
motivation for fitness activities. These
all participate in a negative feedback cycle to cause more injury and longer
healing times. The break this cycle,
significant alterations in daily activities need to be completed to influence
faster recovery. A few at home exercises can be done daily to help you
reduce the time it takes to heal.
The
current research suggests that without treatment frozen shoulder can take
upwards of three years to resolve on
its own. With treatment (chiropractic, physiotherapy & massage) and rigorous home exercise that time
is cut down to 1/3 or more, between six months and a year. The
take home message is active treatment is very important including chiropractic
mobilization, Active Release Technique®,
Graston® Therapy. In addition to active treatment, specific home exercises have been linked to further increase in ROM and mobility. Follow along to the activities below to start the healing process;
A. Muscular Tightness:
50% of the shoulder stability is by supporting muscles. Releasing the muscles is half the battle. The rotator cuff muscle group along with the biceps and pectoralis muscles all contribute.
1.) Codmans Arm Swings - let arm hang straight with loose shoulder and rotate arm in concentric circles. Using a milk container with a handle and 1-2" water or a small soup can.
2.) Wall Walks
Reach small line on wall 5x/day. Stabilize your shoulder blade by trying to squeeze them both together.
3.) Broomstick push - let the injured arm hold the top of the broomstick, letting the bad shoulder go loose, try to push the injured shoulder into difficult positions with the other arm.
3. Shoulder Rehabilitation
Program:
The next progression of the protocol to strengthen the shoulder after the ROM has been restored. Please see Dr. Derek Vinge at Fit Chiropractic for the next step.
The next progression of the protocol to strengthen the shoulder after the ROM has been restored. Please see Dr. Derek Vinge at Fit Chiropractic for the next step.