Two stretches that can help prevent frozen shoulder in Ada, MI

Adhesive capsulitis is a condition where the shoulder becomes stiff, painful and difficult to move. This issue is also more commonly known as frozen shoulder, and doctors aren’t certain exactly what causes it. In some cases, people develop frozen shoulder after shoulder surgery. Others seem to get it from injuries to the soft tissue in the shoulder. If you’re dealing with any of these shoulder issues in Ada, Michigan, there are two shoulder stretches that can help prevent frozen shoulder. 

1.   Pendulum stretch

People who have just had shoulder surgery aren’t typically able to perform active stretches right after their procedure. However, there are passive stretches that can be used to prevent adhesive capsulitis after your surgery. One of these stretches is the pendulum stretch. 

To perform the pendulum stretch, you’ll need to stand beside a table or counter with your uninjured shoulder pointed toward the flat surface. Next, place your uninjured hand flat on the table to provide support during the stretch. You should also bend forward slightly and let your injured arm hang down. At this point, you are in the starting position for the pendulum stretch. From this position, move your upper body so that your injured arm swings in small circles. You’ll want to try to complete 10 revolutions in both the clockwise and counterclockwise directions. As your shoulder heals, you can increase the stretch by swinging your arm in larger circles. 

2.   Armpit stretch

Another passive stretch that can help prevent frozen shoulder is the armpit stretch. Getting into the starting position for this stretch should be done carefully. First, you’ll need to stand facing a breast-high flat surface, and then, you should use your uninjured arm to lift your injured arm onto the surface. 

Once you’re in this starting position, slowly bend your knees to stretch the muscles in your armpit. For each repetition, you should hold the stretch for about 10 to 15 seconds before returning to the starting position. At first, you may want to space out your reps so that you’re doing one rep 10 to 20 times per day. You can then start doing multiple reps at one time or increasing the stretching time for each rep as your shoulder gets better. 

Advent Physical Therapy in Ada, MI, is ready to help you find treatment and prevention for frozen shoulder

Our team at Advent Physical Therapy in Ada can help you find ways to prevent frozen shoulder after surgery or an injury. One way we can help is by offering pre-surgical rehab that’s designed to strengthen and stretch the shoulder before surgery. Our team also offers post-surgical rehab that’s intended to help with stretching and strengthening the shoulder after surgery, but it can also help to reduce pain and decrease the likelihood of complications like frozen shoulder. 

Are you ready to get our help with preventing frozen shoulder? Contact our team today for more information or to schedule an initial appointment.