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3 Things You Can Do To Prevent Frozen Shoulder

By Edited Nov 13, 2013 1 0

What Is Frozen Shoulder?

Frozen shoulder(also known as adhesive capsulitis), occurs when tissues surrounding your shoulders make movement painful and limited. It is characterized by inflammation and chronic stiffness. It usually begins as minor pain and over time, it gradually reduces your range of motion. The joints in your shoulder has ligaments that hold your shoulder bones together.  When it becomes inflamed, your joints become stiff. Something as simple as combing your hair, or dressing yourself becomes difficult.  There is no one particular cause of this condition, but a combination of things that may cause it. Diabetes, arthritis, hyperthyroidism, and poor posture are believed to be contributing factors. These are three things you can do to prevent this ailment:

Practice Good Posture

You can never underestimate the importance of good posture. When you are sitting down, make sure that your body is balanced. Make sure that your shoulder, arm, and back have the proper support. You may want to use a pillow so that you can rest your shoulder. Or maybe you can place it on an arm rest. If you slouch, this will place an unnecessary strain on your upper back and shoulder. If you are lifting something, make sure that you squat and lift the object. If you feel that you need help, then ask for it. If you have to, rest in between picking up something. Take your time. There is no need to rush yourself and risk a shoulder injury. Make it a priority to practice good posture.

Perform Stretching Exercises

Stretching exercises are a great way to prevent frozen shoulder. If you are actively involved in playing sports, it is especially important to do this. Your risk is greater if you play baseball, tennis, and football. Some major leauge baseball pitchers have had their careers cut short because of shoulder problems. You are more vulnerable if you have to make sudden and unexpected movements. Before you begin playing, stretch your shoulder muscles. If you have had recent surgery, work closely with your doctor. He or she can help you regain your range of motion. Gradually increase your activity. This does not have to happen. There are some exercises that you can do to prevent frozen shoulder. Supraspinatus is an outstanding exercise for shoulder movement. All you need is a pair of lightweight dumbbells. Hold them by your side and raise them slowly by your sides. You can do them standing up or sitting down. Do as many as you feel to give your shoulder joints a good workout. Arm circles relieve discomfort and improves blood circulation. Stand up and make circles with your arms counterclockwise. Make sure that you do an equal amount with each arm. Take it easy when you do this exercise. Over time, you can gradually increase the number you do every day. Spine stretching helps to prevent slouching. This helps decrease your risk of developing back problems. Take a towel and sit on the floor. Wrap it around your shoes and pull it toward you. Try to do this for at least 30 seconds for it to benefit your shoulder. Do this as many times as you need and maintain steady breathing.

Increase Your Vitamin D Intake

Sunlight is the most natural form of vitamin D. It is important for the absorption of calcium and phosphorous. It reduces the risk of cramps and spasms. Research also indicates that it can offer protection against broken bones and muscle weakness. Studies have also shown that vitamin D can fight arthritis. It can also strengthen your immune system and increase insulin secretion. Eggs and milk are great natural sources of vitamin D.

Preventing frozen shoulder is not that difficult. Just take a little time out of your schedule every day. Practice good posture. Perform stretching exercises, because they increase shoulder flexibility. Increase your vitamin D intake because they can reduce muscle weakness. If you do these three things, you will significantly reduce your risk of frozen shoulder.


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  1. "How To Avoid A Frozen Shoulder." www.ehow.com. 28/January/2013 <Web >
  2. "Preventing Frozen Shoulder." www.aidmyfrozenshoulder.com. 28/January/2013 <Web >
  3. "Sports Medicine Tip:Preventing Shoulder Injuries." www.sportsmedicine.about.com. 28/January/2013 <Web >
  4. "Frozen Shoulder." www.nlm.nih.gov. 28/January/2013 <Web >
  5. "Frozen Shoulder." www.webmd.com. 28/January/2013 <Web >

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