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Frozen shoulder is the common name for adhesive capsulitis, which is a shoulder condition that limits your range of motion. When the tissues in your shoulder joint become thicker and tighter, scar tissue develops over time. As a result, your shoulder joint doesn’t have enough space to rotate properly. Common symptoms include swelling, pain, and stiffness in the rotator cuff especially the muscle supraspinatus (apart of the rotator cuff).

“I can actually move my shoulder now!” Were the words our client shared with us after only a month of regular treatment for frozen shoulder. We’ve seen thousands of clients over the years and many of them came to us with this condition. 

 If you are suffering with Frozen Shoulder, below we share just a few tips on how to recover naturally, without dependance on pain killer medications alone.

7 Steps to Frozen Shoulder Rehabilitation

  1. Sleeping on your back helps keep everything muscular and structurally (scapulas) neutral.
  2. Repetitive movements, doing simple everyday movements can aggravate the shoulder joint and tighten the rotator cuff muscle group.

  3. Disuse of the shoulders or the rotator cuff muscle group not firing as a group correctly can cause muscular imbalances.

  4. Poor posture, rounded shoulders putting pressure on the shoulder joint.

Treatment and corrective exercises

Treatment includes addressing the rotator cuffs and releasing tension to take pressure off the shoulder joint.

  1. A lot of deep tissue, trigger point work through the rotator cuffs, pectorals, rhomboids and scalenes.

  2. Dry needling around Supraspinatus, upper traps, infrasprinatus, rhomboids, biceiptial tendon.

  3. Static and dynamic cupping in the rotator cuff, upper trapezius and scapula moblisation.

Exercises given are to sleep on the back to break the number one bad habit and applying heat via wheat bag or hot bath to keep the muscles relaxed and warm. 

“You don’t have to be an athlete to get athlete type of injuries.” As we like to say at Advanced Myotherapy. Developing the awareness to avoid bad habits will make a significant change to your life.

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