Beverly Hills-based health coaches/fitness experts Lesley Goldberg and Charles Hernandez offer tips on staying in shape.
Don't let a frozen shoulder keep you down!
Frozen shoulder (adhesive capsulitis) is stiffness, pain and limited range of movement in your shoulder that may follow an injury. The tissues around the joint stiffen, scar tissue forms, and shoulder movements become difficult and painful.
Frozen shoulder occurs:
- After surgery or injury.
- Most often in people 40 to 70 years old.
- More often in women (especially in postmenopausal women) than in men.
- Most often in people with chronic diseases.
Frozen shoulder can develop when you stop using the joint normally because of pain, injury or a chronic health condition, such as diabetes or arthritis. Any shoulder problem can lead to frozen shoulder if you do not work to keep full range of motion. So, a little prevention can go a long way to defrost the frozen shoulder and with a little attention you can stay on top of your game!
Shoulder girdle strengthening can be done anywhere and with the lightest bit of resistance a using either rubber tubing or 3 lbs. dumbbells.
Here is one to try:
Starting with elbows parallel with the floor, wrists in line with the elbows, exhale and rotate the wrists up to align with your ears. Don't cheat by bringing your head forward or breaking the angle at the wrist. Contract your shoulder girdle without raising your shoulders up. Repeat 20x—you'll feel the burn.
Exercises can help relieve shoulder pain related to rotator cuff disorders. Stretching and strengthening exercises can help you properly use your shoulder to minimize further damage, and can also improve strength and flexibility of related muscles and tendons.
Here's the disclaimer:
Most rotator cuff disorders like frozen shoulder are resolved with exercises that are combined with other home treatment methods, such as rest, ice, heat and nonsteroidal anti-inflammatory drugs. If exercise and other home treatment methods do not sufficiently relieve painful symptoms or improve strength and range of motion, your rotator cuff may have a complete tear that needs surgery, or you may have another condition.
Yours in health and fitness,
Lesley and Charles
At Your Side Private Exercise
223 S. Robertson Blvd., Beverly Hills CA 90211