Posture and Frozen Shoulder Exercise

Treating a frozen shoulder with proper exercise early in the diagnosis is the single most effective action a person can take to assure quicker recovery from this condition. While there are many different exercises and programs available to restore range of motion and regain function, this article will focus on the effects of correct posture on stretching and strengthening the upper quarter. Performing exercise improperly with poor posture will delay return of motion and function and in some cases cause impingement of the rotator cuff which further contributes to pain and stiffness.

To begin with, if you observe your posture in a mirror from the side you should take notice of your shoulders . Are they rounded forward? If so then this will limit the amount of forward elevation (raising your arm overhead from the front) you will be able to effectively achieve because the shoulder joint is at a mechanical disadvantage from the start. Simply by rolling your shoulders backwards you place the shoulder joint in a better position for stretching.

Next, look at the amount of forward curve you have in your upper spine. If there is an excessive "hump" in your upper back (called kyphosis) any range of motion exercise or stretching will also be limited as the shoulder joint is now placed outside of the plane of the scapulae (shoulder blades). One should focus on extending the spine in this situation each day to enable a more natural curve of the upper spine. This can be done sitting in a chair with a rolled towel place just below the apex (greatest point of curve) and then leaning backwards until a mild to medium stretch is felt in the upper spine. This should be held for up to 30 seconds to allow proper stretching of the soft and connective tissues and repeated several times each day. There should be no pain felt with this exercise and if so it should be stopped immediately.

Lastly, look at your head position in the mirror. Is your chin protruding forward excessively? If it is then a more natural head position can be achieved by retracting your chin slightly to put the head more in line with the shoulders. Again, this exercise should be done several times during the day as long as no pain is felt.

Putting this altogether, when you are sitting or standing, your ears should line up with your shoulders and hips. You can have a friend tell you if you are assuming good posture by looking at your posture from the side. These simple observations will place the shoulder joint in a more effective position for maximum motion gains and increase the amount of range you will be able to achieve in during your stretching efforts. Always make sure you have consulted with your physician prior to beginning any frozen shoulder exercise program.