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Frozen Shoulder Exercises - The Key to a Faster Recovery Time
Possibly the last thing on your mind is any sort of exercise when you have a frozen shoulder but surprisingly, the right kind of exercise can actually speed up the recovery process and get you back to full pain free movement more quickly.
But don't make the mistake of cherry picking exercises from a book or reading up on them on the internet. If you really want to get better and get your shoulder working again then you need to use an exercise programme designed by a physical therapist specifically for frozen shoulder. Doing the wrong type of exercises can cause more harm than good irritating the capsule around the shoulder and leading to more damage and a longer recovery time.
Frozen shoulder or adhesive capsulitis is caused by the internal membrane that surrounds the shoulder joint contracting and thickening. As it does this it compresses the shoulder joint limiting movement and causing the characteristic pain.
It is not known for sure, exactly what causes this but it usually develops in people over forty and around seventy percent of sufferers are women. There are some medical conditions such as thyroid disorders and diabetes that make people more likely to suffer from frozen shoulder. If you have had a previous shoulder injury or undergone surgery you are also more at risk.
The condition is self limiting which means that if you ignore it, it will sort itself out. Unfortunately this can up to two or even three years if you do nothing to speed it up.
Frozen shoulder has three distinct phases to the condition. It starts out as a simple ache in the shoulder. We all get them and we all tend to ignore them, but as time passes the pain will get worse and the joint starts to lose mobility. This is known as the painful phase and is the first sign of a frozen shoulder. All you can do at this stage is take pain killers to alleviate the symptoms.
Following the painful stage, you will go through a stage where the pain gets less but shoulder mobility worsens., This is known as the freezing phase. Don't be fooled into thinking that things are getting better simply because the pain reduces. Your mobility can actually decrease significantly during the freezing phase.
Finally you get to the thawing phase where your shoulder gradually loosens up and gets back to normal. Pain significantly reduces and movement improves.
It is during this phase that you can significantly improve recovery time through frozen shoulder specific exercises designed to help you push through the restriction of the joint and regain full movement.
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