Frozen Shoulder Exercises For Greater Range Of Motion

The rotator cuff of the shoulder is one of the most mobile

, but vulnerable joints of the human body. Because of the sensitivity of the joint, problems show up frequently in this area especially in athletes and in older sedentary people. But because of the structure of the joint, the normal wear and tear of everyday life may be enough to cause shoulder pain from issues with this joint. And of course, traumatic injury to the joint can have life long effects that require constant maintenance. A couple of common conditions, painful arc syndrome where major tendons become inflamed from being pinched between bones when the arm is raised and moved. The other is frozen shoulder or adhesive capsulitis. Both have similar symptoms with the added symptom of pain with leaning against or lying on the shoulder (my decades long issue).

In either case a primary source of relief and therapy, among others, is frozen shoulder exercises designed specifically to help with strengthening and with range of motion of the shoulder. One of the most effective of these exercises is lap swimming. If you are experiencing shoulder problems in which range of motion is affected and you have been instructed by your physician to perform circular strengthening motions, nothing equals slow swimming. Swimming both requires the range of motion necessary and the resistance of the water provides safe strengthening of supporting muscles.

Other frozen shoulder exercises that are effective combined with swimming or if swimming is not an option, can be performed with or without weights. Holding a light weight in the hand and slowly raising it to the front, then straight up, then to the back, and finally to the starting position. This provides range of motion and strengthening, but should be done with a sufficiently light weight. Often shoulder maladies are the result of heavy weight lifting, and male lifters will commonly use these type of exercises but with far too much weight compounding the problem. Injuries require movement, stretching, strengthening, but should be treated like what they are .... injuries. Light weight and repetitive full range motions are the key to healing. A constant circular motion of the arm held straight out with or without a weight is another effective range of motion exercise. Strength is accomplished by adding the weight.

Another variation of these exercises that will strengthen the side movement of the shoulder is simple standing lateral raises with a light weight. The weight is held at arms length down at the side and raised straight up until the hand is slightly above shoulder level, held for a couple of seconds and then slowly lowered back to the original position. This is a common bodybuilding move to build up the outer deltoid, but is also very effective for strengthening the muscles affecting the rotator cuff.

Last in this list of frozen shoulder exercises, lie down on the floor face down, head on a towel, pillow under the stomach. The arms should be down straight at the sides with hands extended. The arms should be lifted up as high as possible above the back, held for 5 seconds, then returned to the starting position. After doing a set of these the arms should be extended forward, out above (in front of) the head and the same type movement repeated to the front.

These are a list of exercises that I have had to use for years to deal with chronic shoulder problems. Today, at 55 years of age, I can use my shoulders, that have previously experienced severe trauma, normally. As with any type of exercise to correct a physical malady check with your physician first to determine if it is safe for you to proceed.

by: M N Rogers

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