What is Frozen Shoulder?
Frozen shoulder often leaves the individual with lack of mobility, especially when trying to abduct or raise their arms to their side. The person will complain of pain, after raising their arms after a certain point, and the degrees are varied depending on the individual.
As the shoulder consists of 3 bones, the scapula (shoulder blade), the collar bone (clavicle), and humerus (upper arm bone). If any of these bones are mis-aligned, or have shifted after years of poor posture, or even protective patterns (which often occur after an injury), this can lead to the humeral head to grind and get caught within the socket of the shoulder blade.
Why does it happen?
As the general population that experiences frozen shoulder are in their 40's and 60's, it is mostly a symptom from improper alignment of the rib cage. What happens is as we progressively enjoy our very comfortable slouching postures throughout the years, when standing and sitting, the muscles on the front of the stomach get quite short, which in turn pulls the rib cage downwards. This then causes the shoulder blades to protract outwards, causing the humerus to turn inwards or medially. Now here's our problem, from that constant rotation of the humerus, it causes wearing inside the articular cartilage, of the humeral head. Now due to this progressive wearing down of the cartilage, this then leads to inflammation in the joint directly, and as a result, immobility and lack of range of motion ensues.
How do you fix it?
As we mentioned above, the root cause to Frozen shoulder, is the mis-placement of a few bones. Now very simply put, if you were to manual stand or sit, with your rib cage in alignment, you should feel immediate change.
Step 1 -
From standing attempt to raise your arm to your side, while looking at a mirror. Make a mental gauge as to the Range of Motion, you were able to raise your arm.
Step 2 -
From that same standing position, raise your chest upwards as high as you can. Avoid shrugging your shoulders or moving your neck throughout this movement.
Step 3 -
While you're in an ideal neutral position, attempt to raise your arms to your side once again. You should be able to raise your arm significantly higher than you previously could.
Here's a video for more information on creating proper alignment within your rib cage:
If you also have Back Pain, please check out this blog to understand why you have lower back pain, as well as simple tools to help you out of the pain.