I spoke with a fitness expert at this conference in Irvine, California, who just so happened to have a client with a bilateral frozen shoulder, which means both arms are affected. In order to be of further assistance, the instructor asked me what exercises she should recommend to this customer and what other safe exercise options I had to offer. She also wants to know which motions her client should quit making.
I’ll be sharing the responses I gave her with you.
3 Exercises to Remember if You Have Frozen Shoulder
Your client should focus on these three things if he or she has a frozen shoulder.
Here is the video to see for yourself.
Basically, read the text to get a grasp on what’s in the video.
#1 – Scapular Exercises
If you have a frozen shoulder, be sure to do some scapular exercises. Scapular workouts target the shoulder blade, so you may be sure to target all of the shoulder blade’s primary movements. For instance, you’ll be performing:
- Elevation (upward)
- Depression (downward)
- Protraction (away from the spine)
- Retraction (toward the spine)
Your scapula will become stronger as a result of doing this. Scapular muscles must be stronger for a shoulder injury to heal quickly. As a result, you can begin by just moving your scapula, then add resistance by using your own weight or resistive tubing.
#2 – Rotator Cuff Exercises
It makes sense that a person with a frozen shoulder would have a very restricted shoulder range of motion or would be unable to move it well in any direction. But in order to strengthen the rotator cuff, you must include rotator workouts on the rotator cuff muscles. This is done in order to retain your rotator cuff’s functionality despite the shoulder injury.
#3 – Isometrics of the Shoulder
Perform the isometric exercises across the client’s whole range of motion. It’s okay as long as he or she can do it without experiencing any pain. You can either complete this task with your client or simply assign it to him or her as homework.
All right, I really hope this was helpful.
I would want to suggest Brian Schiff, a physical therapist, as a resource for people who can’t come visit me. It’s straightforward to use, so you won’t have any trouble applying it. These gentle exercises are a terrific way to help your shoulder feel and move better again.
Rick Kaselj, MS
P.S. – If you are looking for other resources when it comes to shoulder pain, injuries, and recovery, these may help:
What Causes Shoulder Pain? Other articles on shoulder pain, injuries, and healing:
- Posture and Scapular Muscles
- Focus on Scapular Muscles
- Buns and Shoulder Pain
- Bench Press Shoulder Pain
Fitness Education Courses on shoulder pain, injuries, and recovery:
Books and products related to shoulder pain, injuries, and recovery:
Please feel free to leave a comment if you have any queries or remarks.