If you suffer from Frozen Shoulder do have a look at the following Top 10 Frozen Shoulder Articles.
Click on the links below for further information:
Frozen Shoulder Pain Cure Program
Frozen Shoulder Special Report
Frozen Shoulder Pendulum Exercise
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Isometric shoulder exercises
My fifth dislocated shoulder exercise is an isometric exercise. Always check with a doctor or physical therapist first before doing any exercise to ensure that the exercise is suitable for your individual condition.
Shoulder Exercise #5
It is possible to use isometric exercises after a dislocated shoulder.
- Stand and bend your elbow 90 degrees, or straight up and down by a door.
- Press the back of your hand against the door and hold it there for five seconds.
- Repeat this ten times for the first exercise.
Another isometric exercise for those with a dislocated shoulder involves doing almost the same exercise, except pressing the front of your hand against the door.
- Place a pillow between your chest and arms, squeeze, and hold five seconds.
- Do three sets of ten of this exercise.
These are just a few of the many exercises which can be done after suffering a dislocated shoulder.
For more information get your free special report on shoulder exercises and shoulder pain relief. Just enter your name and email address in the box on this page, or seek help from a physical therapist or osteopath.
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Shoulder Exercise #4
My fourth dislocated shoulder exercise uses only gravity to help your dislocated shoulder, but always check first with a doctor or physical therapist before doing exercises to ensure that the exercise is suitable for your individual condition.
Exercise #4
It is also possible to do exercises using only gravity to help your dislocated shoulder.
- For this flexing exercise, lift the injured shoulder in front of your face, then above the head.
- Another option is to move your arm behind you and extend it out.
- This exercise should be done gently, and repeated just three times
For more information about shoulder dislocation please see the following articles:
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Shoulder Exercise
This is the third exercise I frequently recommend to help shoulder rehabilitation following dislocated shoulder injury. I use this exercise frequently with my patients but always check with a doctor or physical therapist before doing exercises to make sure that the exercise is suitable for your individual condition.
The third exercise involves the broomstick again, but this time with rotation.
Shoulder Exercise #3
- Keep your elbows to your side.
- Use your good hand to rotate your injured shoulder by moving the broom to the left.
Again keep the injured arm relaxed.
This exercise should be done gently, and repeated just three times.
For further information about shoulder dislocation please see the following articles:
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Shoulder Exercise
This is my second exercise to help rehabilitate your shoulder if you have suffered from dislocated shoulder. I use this exercise frequently with my patients but please do check with a medical professional before doing exercises to make sure that the exercise is suitable for your individual condition.
Shoulder Exercise #2
The second exercise involves flexing and extending your arm.
- Sit in a chair or lie down.
- Use your good hand to grip the side of your injured hand.
- Slowly and gently bring both arms up toward your head. If it feels comfortable, lift them over your head. However, you must stop and rest immediately if it feels like your shoulder is about to pop out. (Our bodies often warn us of dangers, trying to protect us.)
- This exercise should be done gently, and repeated just three time
For more information about shoulder dislocation please see the following articles:
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Shoulder Dislocation Exercise
This is the first exercise that I often use to help rehab after shoulder dislocation. I use this exercise frequently with my patients but always check with a medical professional before doing exercises after a dislocating your shoulder to make sure that the exercise is suitable for your individual condition.
Shoulder Exercise #1
- Stand with both hands shoulder width apart and holding a broomstick in front of you with both hands.
- Use your good arm to push the injured one to the side, away from you, then back towards your body.
- The injured arm stays relaxed, or passive, while the good arm does the moving.
- This exercise should be done gently, and repeated just three times
This is just one of the many exercises which can be done after suffering a dislocated shoulder and I'll be publishing more exercises in my next blog posts.
For more information about dislocated shoulder see the following links:
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Exercise after Dislocating a Shoulder
If you are unlucky enough to dislocate your shoulder, its unlikely you will be able move your arm. You will need to have your shoulder relocated as soon as possible. You should go to hospital where you may be given an anesthetic or strong medication before the shoulder is relocated.
Once the shoulder is relocated, you should for a few days afterwards let it rest, and use ice, heat and any medication prescribed by your doctor.
In my next posts I will show you some exercises you can do to help the healing process after you have dislocated you shoulder. Do remember though to always check with a medical professional before doing exercises after a dislocating your shoulder.
For more information about dislocated shoulder see the following links:
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Shoulder Dislocation Treatment
For all types of shoulder dislocation, the treatment of choice is painkillers, muscle relaxants and reducing the humeral head to its original position. The problem is that this is often easier said than done!
Putting the shoulder back in may require an anesthetic because of muscle spasm and adhesion. The patient is continued on painkillers, kept in a sling and gradually encouraged to do home exercises. Subsequently the range of movements is increased over a few weeks to regain strength and stability.
A big problem with shoulder dislocation is recurrence. If the first dislocation occurs within the age of 20, there is a 90% chance of recurrance, however physical therapy and a good shoulder strengthening program will reduce the likelihood.
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Symptoms of shoulder dislocation?
The main symptom of shoulder dislocation is severe pain. Shoulder dislocation will feel increased pain with any attempt to move the injured shoulder. In addition, one may notice the loss of rounded contour of the shoulder. The hand is held immobile due to pain, the position of which differs according to the type of dislocation.
There are 3 types of shoulder dislocation. They are anterior, posterior and inferior.
Anterior dislocation
In anterior dislocation, the injured arm is held slightly away from the body with the palm facing the front. The deltoid contour of the shoulder is lost. The patient will not be able to touch the opposite shoulder and the dislocated head of the humerus can be felt below the collarbone.
Posterior dislocation
In posterior dislocation, the arm is held close to the body with the palm facing back. The deltoid contour of the shoulder is lost. The dislocated humeral head can be felt below the acromion process of the scapula.
Inferior dislocation
In inferior dislocation, the arm is held very much away from the body, with the patient preferring to keep his palm kept on or below the head by flexing his elbow. The dislocated humeral head is felt in the lateral chest wall.
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Causes of Shoulder Dislocation
Shoulder dislocation can be caused by a fall, by an unexpected wrenching of the arm or by any repetitive forceful movement.
If you are unlucky enough to dislocate your shoulder, it is unlikely you will be able move your arm. You need to have the shoulder relocated as soon as possible. You should go to hospital where you may be given an anesthetic or other medication before the shoulder is relocated.
Once the shoulder is relocated you should let it rest, and use ice, heat and any medication prescribed by your doctor.
Shoulder dislocation is different from shoulder separation. In shoulder separation, the injury occurs between the scapula and the clavicle (collar bone). The injury is to the Acromioclavicular joint (which is the joint between the acromion process of the scapula and the collar bone). So the term shoulder dislocation and separation should not be used synonymously.
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Rotator Cuff Treatment
Often with Rotator Cuff injuries your doctor or therapist will advise complete rest or extremely limited activity, followed by gradual shoulder strengthening exercises and physical therapy.
There are several treatment options for rotator cuff tears.
Non-surgical rotator cuff tear treatments include using a sling for the affected arm, medication to relieve the pain and inflammation, and steroid injections.
Rotator Cuff Surgery
Rotator Cuff Surgery may be required if non-invasive treatments fail.
For further information see the following Rotator Cuff articles:
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Rotator Cuff Tear Symptoms
Unless cased by a sudden accident, Rotator cuff tear symptoms usually appear slowly.
Rotator cuff pain may be really mild at the start and gradually increase with repeated overhead activity. The pain is usually felt at the front of your shoulder and spreads down the arm. The pain gradually increases and is felt at very little activity or even at rest.
You may also feel pain while lying down on the affected side. Stiffness and consequent loss of motion result.
Sudden Rotator Cuff Tears
If on the other hand the rotator cuff snaps suddenly because of a fall or fracture, the patient usually feels the snapping of the muscle and suffers an instant weakening of the arm and acute pain.
For further information see the following articles:
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Causes of Rotator Cuff Tear
A torn rotator cuff is often caused by a sudden and acute fall.
People most likely to suffer a torn rotator cuff are those whose jobs involve repetitive overhead movement, such as construction, stocking shelves or even painting.
Swimmers, tennis players, pitchers and other athletes, where their sport continuously stretches the upper body, are also very susceptible to injuries rotator cuff tears.
People suffering from prolonged or repetitive trauma are also likely to suffer rotator cuff injuries. It is also common among people who have shoulder dislocation or shoulder fractures.
For further information see the following articles:
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We all know that drinking water has many general health benefits. But this may sound strange advice, drinking more water can actually help to reduce shoulder and neck pain.
Lactic acid builds up in stressed muscles even if you don't feel the strain. Water will help flush the build-up of lactic acid out of your system helping to prevent shoulder and neck pain.
So drink plenty of water and stay fully hydrated to help combat neck and shoulder pain. This also applies to back pain and dehydrated disks can be more prone to injury.
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Avoiding Shoulder Pain
We don't think about our shoulders until one day we do something like reaching up to pull something down from the shelf or we reach to catch a basketball and pain stops us in our tracks.
If you have ever had the misfortune of having a shoulder injury then you understand the importance of the shoulder to everyday activity.
Shoulder Pain Warning!
Many of the patients that I treat for shoulder injuries have not performed warm-up exercises before exerting their shoulders. Using your shoulders in activities like sport without properly warming them up is a great way to tear muscle fibers, tendons or ligaments.
Taking just a few minutes to prepare the shoulder joint for activity by following the shoulder warm execises that will improve your chances of avoiding shoulder injury. For further information please click the link below:
Shoulder Warm-Up Exercises
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Shoulder Bursitis
Most of the patients that I see who have Shoulder Bursitis have never heard of the condition until they are diagnosed with it! Shoulder Bursitis is often caused by repetitive overhead movements that can cause compression of rotator cuff tendons and inflammation of the bursa that lies beneath the roof of the shoulder blade.
Shoulder Bursitis can develop quickly. Bursitis symptoms include aching, swelling, and limited shoulder movement. Sometime discoloring of the injured area also occurs.
Bursitis can be caused by a bone spur. (A bone spur is calcium deposit in the rotator cuff.)
Torn, frayed, or irritated tendons can cause shoulder bursitis. If rotator cuff muscles weaken, they may fail to support the shoulder, making actions such as reaching overhead, swimming, throwing, and hair brushing difficult and painful.
Sometimes bursitis develops alongside other diseases such as arthritis or gout.
See the following links for further information about bursitis:
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Shoulder injuries
Shoulder injuries involving the acromioclavicular joint are all too common. As I explained in my last post, acromioclavicular injuries are usually impact injuries that tend to be caused either from high-impact sports or from falling on your hand.
Preventing Acromioclavicular Injury
Precautions can be taken to prevent injury during sport, for example wearing shoulder pads, practicing correct technique and exercising. There is less that can be done to prevent falling, except being careful and taking general safety precautions. Try to prevent accidents where possible and if you do happen to fall and feel that you have injured your shoulder then get help immediately.
Strengthening your muscles with shoulder exercises and ensuring that you are using the correct techniques during sport can also help to prevent acromioclavicular injuries.
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Preventing Shoulder Impact Injuries
A proper warm up routine is very important to help prevent sports related shoulder injuries. It is also essential to wear shoulder supports when playing high impact sports. For example,if you are playing rugby, football, or hockey then you should always wear shoulder supports to protect your shoulders against impact injuries.
Acromioclavicular injuries
Often impact injuries to the shoulder affect the acromioclavicular joint.
Impact injuries can also occur when you fall off a bicycle or horse and so if you are a serious cyclist or rider then you may want to consider using shoulder supports when you do this as well.
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The good news about Frozen shoulder is that 95% of all cases of Frozen Shoulder are reversible, with stretching exercises being the treatment of choice. Gentle, small movements, mild stretching, and moderate yoga poses are the best treatment methods for Frozen Shoulder.
The bad news is that in extreme cases of Frozen Shoulder, shoulder surgery might be necessary.
Claim your free Shoulder Pain Relief Special Report Now. Just enter your name and email address in the box on this page.
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Effective treatments for Frozen Shoulder
One of the most effective treatments for Frozen Shoulder is stretching and shoulder exercises.
A big problem with frozen shoulder is that when people experience shoulder pain they stop using the joint. A natural reaction to avoiding pain, but this causes further immobility and makes the problem worse.
Over the next few post I will examine treatment options and exercises for frozen shoulder.
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