Written by Margie Lamir Hegar, PT
Director of Physical Therapy at DHAC
The medical term for this condition is Adhesive Capsulitis. It has become one of the more common diagnoses that we treat at Physical Therapy at DHAC. With the increased incidence of Diabetes, and shoulder injuries related to trendy exercise routines that over stress the shoulder, poor posture while computing, texting and tweeting…. we have increased our risk of “frozen shoulder”.
Here are a few good stretches using the TRX that you can incorporate into your workout here at DHAC to prevent Frozen Shoulder. You folks with Diabetes, watch closely, because it can happen without warning to you and, what’s worse,….on both shoulders!
Not only is TRX great for strengthening but it is an awesome tool we use regularly in PT to help improve the mobility of those stiff shoulders. The shoulder moves in many planes, more than any other joint in the body. Let’s focus on the following stretches, those that tend to get super stiff with frozen shoulder: flexion, extension, abduction, external rotation and internal rotation. Below is a brief description of each stretch.
Flexion: Stand with your hands on the handles of the TRX. Walk forward as your arms rise overhead, lunge one leg forward once you cannot walk any further to enhance the overhead stretch. Hold for 30 seconds. Repeat twice.
Extension: Stand holding the handles down by your hips, walk forward to allow your hands to go rearward, extending your shoulders. Hold the stretch 30 seconds. Repeat twice.
External Rotation: Stand with hands in handles and elbows bent to a right angle. Walk forward until you look like a goal post, lunge one leg forward, hold stretch 30 seconds. Repeat two times.
Internal Rotation: One hand at a time, stand facing to the left with the right hand on the handle, palm facing rearward. Keep turning left until you feel your arm creep up your back. Hold stretch 30 seconds. Repeat twice. Change sides.
Abduction: Stand facing left with Right hand on handle. Walk away from TRX and side bend toward the TRX when you cannot go further. Hold for 30 seconds. Repeat twice.