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How to Prevent Frozen Shoulder (Adhesive Capsulitis)

By Dr. Ben Kimon August 04, 2009 Natural Health Solutions

One of the most common and preventable physical health challenges that I have treated

over the years is called frozen shoulder, also known as adhesive capsulitis. Even if you don't currentlyhave a problem with your shoulders, I highly recommend that you read this article in its entirety, as thguidelines provided below can help you maintain healthy shoulders and prevent a wide variety ofphysical ailments of the shoulder and upper back regions.

Frozen shoulder is characterized by a gradual stiffening of the shoulder region. Women first tend tonotice that they have difficulty fastening a bra and brushing their hair. Men first tend to notice that it ispainful to put their hands in their back pockets or to comb their hair.

Although frozen shoulder is sometimes classified as being idiopathic in nature i.e. without a knowncause, my experience has been that there are three major causes of the progressive capsular tightenin

that characterizes this condition:

Lack of Use of Your Shoulder Complex

Your main shoulder joint (glenohumeral joint) is surrounded by several ligaments and tendons that aremeant to provide the joint with enough stability that it doesn't easily dislocate, but also with enough

flexibility that you can use your arms for a wide variety of activities.

If you don't put shoulder complex through a wide range of motion on a regular basis through everydayactivities and exercise, the ligaments and tendons in this area won't receive an optimal supply of bloodfor nourishment and removal of waste products. Over time, lack of optimal blood circulation to theseligaments and tendons can cause them to tighten up.

Poor Biomechanics of the Shoulder Complex

Your shoulder complex includes your main shoulder joint, your clavicle (collar bone), breast bone(sternum), shoulder blade (scapula), and upper back (thoracic and cervical spinal regions). All of theseareas need to function properly for fluid arm movement.

For example, hunching over in front of the computer for several hours a day can create an alteration in

the alignment of your shoulder blade and upper arm bone, which can put significant stress on theligaments and tendons that surround your shoulder complex. Over time, this stress can cause a mild to

severe degree of inflammation in the region, which can lead to scar tissue formation and shoulderstiffening.

Autoimmune Response

Emotional stress, a diet that includes plenty of highly processed foods, a weak digestive system, and a

genetic predisposition for autoimmune activity can cause your body to eventually damage your owntissues, including those that surround your shoulder complex. Repeated injury of any kind to your

tissues will invariably lead to scar tissue formation, which can contribute to capsular tightening in yourshoulder.

Here are some simple steps that you can incorporate into your daily life to dramatically reduce yourchances of developing frozen shoulder as you age:

Stretch Your Shoulders

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To stretch the entire shoulder region, take a towel in your right hand and hold it behinyour head as though you are holding a long back scratcher.

Wrap your left arm around your left lower back so that the bony side of your left hand is against your

left lower back, just as a lady would begin to reach around to fasten her bra. In this position, your lefthand should be able to easily hold onto the bottom of the towel.

Once both hands are firmly holding onto both ends of the towel, use your right hand to slowly pull up othe towel until you feel a good stretch in your left shoulder. Hold this stretch for about 30 seconds and

make sure that you don't stop breathing. Then, slowly pull down on the towel with your left hand untilyou feel a good stretch in your right shoulder. Hold again for 30 seconds and maintain steady breathing

Repeat the same routine on the other side, with your left hand holding the top of the towel and yourright hand holding the bottom.

Strengthen the Tendons Around Your Shoulders

There are many ways to strengthen the tendons that surround your shoulders, but the single best

method that I know of is to hang on a bar. This may sound easy, but hanging on a bar for more thanabout 30 seconds is harder than most people imagine. Hanging on a bar for even 5-10 seconds a day

can dramatically improve the strength of the tendons that surround your shoulders.

If you can't support your body weight on a bar, find one that is at a height that allows your feet to be othe ground so that you can use your legs to give you some help.

For optimal results, flex your elbows ever so slightly to increase the amount of tension on your shoulde

tendons.

The position of your hands can vary from day to day. Having your palms face forward will strengthenmainly the tendons that are at the front of your shoulder complex. Having your palms face backward wstrengthen mainly the tendons that are at the back of your shoulder complex. And having your palmsface each other (if you can find monkey bars or rings that allow you to do this) will strengthen the entirregion equally.

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Stretch Your Spine

In order for the main joint of your shoulder complex to move properly, it is essential to have a healthyupper back region, one that isn't slouched forward.

To combat the natural tendency to hunch forward at a desk, at least once per day, perform a stretchthat allows your spine to be pushed forward. The best such stretch that I know of is to take a pillow andput it length-wise on the ground or on your bed, lie back on the pillow so that your bum hangs off thebottom of the pillow, your head hangs off the top and your arms are allowed to fall off the sides of thepillow to rest on the ground. If you don't feel that your mid and upper back are being stretched forwardwhile you're in this position, add another pillow to increase the height of your arch. Rest in this positionfor as long as is comfortable, up to 15 minutes each evening.

For more guidance on this stretch, view:

How to Stretch the Mid and Upper Regions of Your Spine

Include Vitamin D and Friendly Bacteria in Your Diet

Whether you have a genetic predisposition to developing autoimmune activity in your body or not,including reliable sources ofvitamin D and friendly bacteria in your diet can significantly strengthen youimmune system and decrease your risk of developing conditions that have an autoimmune component,

frozen shoulder included.

Eat Mainly Minimally Processed Foods and Adopt Healthy Eating Habits

In the event that you do have a genetic predisposition to developing autoimmune activity in your body,it is critical for you to adopt a minimially processed, plant-centered diet and eating habits that promotehealthy digestive system.

Genetic predispositions do not have to be expressed and can actually stay dormant for your entire life if

you consistently eat healthy foods in a healthy way.

The real key to adopting any new lifestyle habits is to have enough motivation to do so.

Having pain and stiffness in your shoulders to a point where you can't perform activities of daily living inot something that you want to add to your list of life experiences.

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