How to eliminate Frozen Shoulder pain 

Hey, guys. Doctor Clayton Roach here today. We’re talking about this brutally painful and quality of life altering condition called Frozen Shoulder. So if any of you have had the bad luck of getting a frozen shoulder, you’ll know how painful it is and how life altering it is. You literally get to a point where you cannot move your shoulder at all in any of the ranges. So what I’m going to share with you today is a good routine to do, so that you can increase whatever range of motion you are depending on the stage of your frozen shoulder. So I’m going to show you a low cost but effective way of going through this routine that is going to be very effective to reducing your pain, but increasing your range of motion that is so valuable to you and your quality of life. You don’t realize how much you use your shoulder until you’ve got this darn case of frozen shoulder. You realize that you use your shoulder for almost everything, whether it be taking dishes out of a cupboard, picking up a kettle, opening up the door of your car. Everything starts to hurt when you have a frozen shoulder because of how much we use our frozen, um, how much we use our shoulder. So here is one of the best way to warm up your shoulder and slowly get into ranges of motion that may not be comfortable, but is not going to be that painful to perform. Here we go with one of my favorite warm up exercises for the shoulder to reduce some of the adhesions, but increase the blood flow into your shoulder.

Here we go. So here I have a very expensive piece of equipment called a can of Aylmer diced tomatoes. So obviously it doesn’t need to be uh, diced tomatoes can be any can. I’m going to suggest a big can. All right. So this is what I call a big can. Um, probably a buck 50. You’re gonna leave this on the ground, all right? You’re going to take the affected shoulder, and you’re going to go on to this can. So this can is going to be kind of in your armpit, but on the side. And all you’re going to do is you’re going to slowly get comfortable. And this may take you a while because there’s probably going to be a little bit of pain and discomfort. And what you’re going to do is you’re just simply going to rock back and forth. Can you use a towel that’s rolled up for this? Yes. But as you know, the towel is going to compress with your weight and it’s not going to provide much adhesion release as this somewhat hard can of diced tomatoes. So you’re just going to rock back and forth, and all of a sudden you’re going to feel these, uh, muscles start to release. Now, you can do this for about a minute and a half, uh, take a break for about a minute and then start doing it again for a minute and a half. And I recommend doing this three times before we show you the next progression of exercises. Let’s get into the second exercise. So here we go with the second, uh, exercise you can do for a frozen shoulder.

I’m using a very inexpensive piece of equipment called a Aylmer diced tomato can. It’s a big can. So you want to have a little bit of weight. And what you’re going to do is you’re going to lean on to your knee with your forearm, and you’re going to hold on to the can with your affected shoulder. You’re going to let the hang the the arm hang down. And then what you’re going to do is with your body, you’re going to make circles. You’re going to make your arm go into circles about 10 to 12 times. One thing you do not want to do is you do. You do not want to create the circles with your arms. You want to create the circles with your body that’s moving the arm. So one of the visuals I tell people, um, to to imagine is your shoulders coming out of the socket and you’re using your body to stretch those muscles as your arm is coming around because of how you’re moving your body. As soon as you move your hand by using your arm, the muscles in the shoulder contract and your shoulder goes back into the socket. So just basically relax, move your body and let your arm. Go into circles, so I recommend doing 10 to 12 circles and do it 2 to 3 times. So this is called the common shoulder exercises with anywhere from a 1 to 3 to 5 pound weight. All right. Let’s go into the next exercise for your frozen shoulder.

All right so here’s the third component to the frozen shoulder. So we’ve already reviewed two stretches that you can do for your frozen shoulder. One was laying down on a big can of diced tomatoes. Any can will do. And you’re just basically rocking back and forth. The other one was the cognant exercises, where you’re basically using your body to make circles with your hand, as the weight of the can is bringing your arm downwards. So this is more of an adhesion release that I tell my patients to do for a frozen shoulder. What you’re going to do is you’re going to let your arm kind of down like this. You’re going to take two fingers, your index finger and your middle finger, and you’re going to find a groove right into the shoulder. You’re going to feel a bump, go inside the bump next to your pec muscle, and you’re going to go in and up. This is gonna hurt a little bit if you have a frozen shoulder. So you’re really digging in into that shoulder in the crease between the shoulder and your pec muscle. Go in and come up next. What you’re going to do is you’re going to bring your arm up as far as you can, bring it back down, turn it so the palm is facing away, and do the same thing and bring it up as far as you can. Turn the arm inwards, go up, do this, turn here. And what you’re going to do is you’re going to do 10 to 12 repetitions. So here’s how we count one, two. So one repetition is with the hand, the palm facing forward and backwards. That’s one. Then you do it again and you’re going to do this 10 to 12 times. What this is going to do is you’re holding on to some muscles, fascia, tendons as the arm is going through its range of motion. So what you’re doing is you’re creating a pressure and taking away some of those adhesions that are restricting your range of motion. So it’s a great way to do some self care. And I would do this 2 to 3 times a day. And what you’re going to see is you’re going to see your arm slowly but surely be able to be, you know, lifted to your side a lot further than when you first started. So again, 10 to 12 repetition, palm facing backwards, palm facing forward, as far up as you can. That’s one repetition, 10 to 12 repetition. And your frozen shoulder will start to feel better and closer to the one that’s not frozen. Take care and see you soon.