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Frozen Shoulder Scapular Setting
Frozen shoulder, also known as adhesive capsulitis, is a painful condition that affects the shoulder joint. It involves stiffness and pain in your shoulder joint, and over time, the shoulder becomes very hard to move. One of the key aspects of managing frozen shoulder is through scapular setting exercises.
Understanding Frozen Shoulder
Frozen shoulder typically develops in three stages: freezing, frozen, and thawing. During the freezing stage, you experience increasing pain and gradually lose the range of motion in your shoulder. In the frozen stage, pain might diminish, but the shoulder remains stiff. In the thawing stage, the range of motion starts returning to normal. The entire process can take several months to years.
The Importance of Scapular Setting
Scapular setting exercises are crucial for maintaining shoulder function and reducing discomfort. The scapula, or shoulder blade, plays a vital role in the overall movement of the shoulder. Proper scapular positioning can alleviate stress on the shoulder joint, enhance mobility, and contribute to recovery from frozen shoulder.
How to Perform Scapular Setting Exercises
- Step 1: Sit or stand with your back straight and chin tucked in slightly.
- Step 2: Gently pull your shoulder blades down and back, avoiding shrugging your shoulders up.
- Step 3: Hold the position for a few seconds, focusing on the engagement of the muscles between the shoulder blades.
- Step 4: Relax and repeat 10-15 times.
Before starting any exercise routine, it is highly recommended to consult with a healthcare professional, such as a physiotherapist. They can provide tailored advice and demonstrate the correct technique to ensure you perform the exercises safely and effectively.
Consulting a Healthcare Professional
In the UK, physiotherapists and general practitioners are accessible through the NHS or private clinics. Seeking their expertise can make a significant difference in managing and recovering from a frozen shoulder. They can also ensure that you undertake a well-rounded rehabilitation programme, potentially incorporating other exercises and treatments to complement scapular setting.
A frozen shoulder doesn't have to mean a permanently restricted shoulder. By understanding the condition and employing the right exercises, such as scapular setting, you can work towards regaining mobility and reducing pain.
Frequently Asked Questions
What is a frozen shoulder?
A frozen shoulder, also known as adhesive capsulitis, is a condition characterized by stiffness and pain in the shoulder joint.
What are the symptoms of a frozen shoulder?
Symptoms include severe shoulder pain, limited range of motion, stiffness, and difficulty with everyday activities like reaching for objects.
How is a frozen shoulder diagnosed?
Diagnosis is typically made based on medical history, physical examination, and imaging tests such as X-rays or MRI scans to rule out other conditions.
What is scapular setting?
Scapular setting is a rehabilitation technique used to stabilise the shoulder blade (scapula) in the correct position, which can improve shoulder function and alleviate frozen shoulder symptoms.
Why is scapular setting important for frozen shoulder?
Correct scapular setting helps improve shoulder mechanics, reduce pain, increase the range of motion, and facilitate smoother shoulder movements.
How do I perform scapular setting exercises?
Scapular setting exercises typically involve gentle movements to position the shoulder blade correctly. These can include shoulder shrugs, scapular squeezes, and wall slides.
Can I do scapular setting exercises at home?
Yes, many scapular setting exercises can be performed at home. However, it is recommended to consult with a physiotherapist to learn the correct techniques.
How long does it take to recover from a frozen shoulder with scapular setting exercises?
Recovery time varies for each individual. With regular scapular setting exercises and other treatments, it may take several months to a year for full recovery.
Are there other treatments for a frozen shoulder besides scapular setting?
Yes, other treatments include physical therapy, medications, corticosteroid injections, and, in severe cases, surgery.
Is scapular setting suitable for everyone with a frozen shoulder?
While scapular setting is beneficial for many people with a frozen shoulder, it is important to consult a healthcare professional to ensure it is appropriate for your specific condition.
Can I perform scapular setting exercises if I have other shoulder problems?
It's best to consult with a physiotherapist or healthcare provider to determine if scapular setting exercises are suitable for your specific shoulder condition.
What are the risks of not treating a frozen shoulder?
Untreated frozen shoulder can lead to chronic pain, permanent loss of motion, and impaired function, significantly affecting your quality of life.
Do I need a referral from a GP to see a physiotherapist for a frozen shoulder in the UK?
In the UK, you may not need a GP referral to see a private physiotherapist, but it is advisable to check your specific situation. For NHS physiotherapy, a GP referral is usually required.
Can lifestyle changes help manage frozen shoulder?
Yes, maintaining good posture, incorporating gentle exercises, and avoiding activities that exacerbate pain can help manage symptoms. A physiotherapist can provide personalised advice.
Are there any self-care measures I can take for frozen shoulder?
Applying ice or heat, doing gentle stretches, and taking over-the-counter pain relievers can help alleviate symptoms. Always consult a healthcare provider for personalised advice.
Useful Links
Useful links from: Shoulder Exercises 1
- NHS - How to Exercise with Shoulder Problems The NHS provides a guide with videos and instructions on exercises designed to help with shoulder problems, including advice on how to do them safely.
- Versus Arthritis - Shoulder Pain Exercises Versus Arthritis offers a range of shoulder exercises specifically aimed at reducing pain and enhancing shoulder mobility, along with clear instructions and illustrations.
- Physio Med - Shoulder Exercise Videos Physio Med provides a selection of shoulder exercise videos that are helpful for rehabilitation and improving shoulder strength and flexibility.
- Arthritis Action - Exercise Videos Arthritis Action features exercise resources that include shoulder exercises to help manage arthritis symptoms and enhance joint function.
Useful links from: Frozen shoulder Pendular Exercises
- NHS - Frozen Shoulder Information provided by the NHS on the causes, symptoms, diagnosis, and treatment of frozen shoulder, including exercises that can help.
- NHS Inform - Frozen Shoulder Exercises Detailed guide by NHS Inform on exercises to improve shoulder mobility and reduce pain in frozen shoulder patients.
- Versus Arthritis - Frozen Shoulder Exercises Comprehensive resource on frozen shoulder provided by the UK charity Versus Arthritis, including recommended exercises and tips for managing pain.
- ShoulderDoc - Pendulum Exercises for Frozen Shoulder Advice from ShoulderDoc, a UK-based resource, on pendulum exercises specifically designed for individuals dealing with frozen shoulder.
Useful links from: Shoulder pain | NHS
- Shoulder pain - NHS NHS guide to shoulder pain, including common causes, treatment options, and when to seek medical help.
- Versus Arthritis - Shoulder Pain Comprehensive overview from Versus Arthritis on the causes of shoulder pain, treatments, and managing symptoms.
- Shoulder and Elbow Society (BESS) - Patient Information The British Elbow & Shoulder Society provides detailed patient guides on various shoulder conditions and recommended treatments.
- Shoulder Pain Exercises - NHS NHS recommended exercises specifically designed to help alleviate shoulder pain and improve mobility.
Useful links from: Frozen Shoulder Assisted Abduction
- NHS - Frozen Shoulder Overview An official NHS page that provides a comprehensive overview of frozen shoulder, including symptoms, causes, diagnosis, and treatment options.
- NHS - Exercises for Shoulder Problems NHS guide that features exercises to help with shoulder problems, including frozen shoulder. It includes diagrams and descriptions to help you perform these exercises correctly.
- Versus Arthritis - Shoulder Pain Versus Arthritis is a UK-based charity providing supportive resources on shoulder pain, including frozen shoulder. Learn about treatment, self-management, and support options.
- Frozen Shoulder UK - Support Network A UK-based charity dedicated to providing information, support, and resources for people suffering from frozen shoulder. Includes patient stories, treatment options, and helpful exercises.
Useful links from: Frozen Shoulder Isometric External Rotation
- NHS - Frozen Shoulder Comprehensive overview of frozen shoulder, covering causes, symptoms, treatment options, and exercises, including isometric exercises.
- Versus Arthritis - Frozen Shoulder Versus Arthritis provides detailed information on frozen shoulder, including symptoms, treatments, and exercises to manage the condition effectively.
- NHS Inform - Frozen Shoulder Exercises NHS Scotland's dedicated page for frozen shoulder exercises, including isometric exercises, to alleviate symptoms and improve movement.
- Arthritis Action - Frozen Shoulder Arthritis Action offers advice and resources on managing frozen shoulder, including exercise recommendations and isometric external rotation exercises.
Useful links from: Frozen Shoulder Assisted Lateral Rotation
- NHS - Frozen Shoulder Provides an overview of frozen shoulder, including symptoms, diagnosis, treatments, and self-help tips. The page also includes information on the causes and progression of the condition.
- Versus Arthritis - Frozen Shoulder Versus Arthritis offers detailed information on frozen shoulder, including symptoms, causes, and treatment options. The site also provides resources for managing pain and improving mobility.
- British Orthopaedic Association - Frozen Shoulder The British Orthopaedic Association provides insights into the diagnosis and management of frozen shoulder. This resource is geared towards patients seeking professional medical information.
- NHS Inform - Frozen Shoulder NHS Inform offers comprehensive information on frozen shoulder, from symptoms and causes to treatment options and self-care advice. It's a trusted resource for understanding this condition.
Useful links from: Frozen Shoulder Assisted Flexion
- NHS - Frozen shoulder (adhesive capsulitis) Comprehensive information on the symptoms, causes, diagnosis, and treatments of frozen shoulder, including exercises and therapies.
- Versus Arthritis - Shoulder pain Resource provided by a UK charity offering information on shoulder pain, including frozen shoulder, with advice on managing symptoms and available treatments.
- British Orthopaedic Association - Patient Guide: Frozen Shoulder Patient guide by the British Orthopaedic Association about frozen shoulder, providing insights on diagnosis, treatment options, and recovery.
- NHS Inform - Frozen Shoulder Scottish NHS resource detailing frozen shoulder, its stages, and advice on exercises and recovery methods.
Useful links from: Frozen Shoulder Anterior Shoulder Stretch
- NHS - Frozen Shoulder Comprehensive information on the causes, symptoms, diagnosis, and treatment of frozen shoulder provided by the National Health Service in the UK.
- Versus Arthritis - Frozen Shoulder Detailed guide on frozen shoulder including symptoms, treatments, and exercises. Versus Arthritis is a UK charity dedicated to supporting people with arthritis and related conditions.
- NHS - Exercises for Frozen Shoulder A set of recommended exercises to help relieve symptoms of frozen shoulder, as advised by the NHS.
- The Chartered Society of Physiotherapy - Frozen Shoulder Resource on frozen shoulder including causes, symptoms, and physiotherapy treatments. The Chartered Society of Physiotherapy is a UK professional, educational, and trade union body.
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- Ergsy carfully checks the information in the videos we provide here.
- Videos shown by Youtube after a video has completed, have NOT been reviewed by ERGSY.
- To view, click the arrow in centre of video.
- Most of the videos you find here will have subtitles and/or closed captions available.
- You may need to turn these on, and choose your preferred language.
- Go to the video you'd like to watch.
- If closed captions (CC) are available, settings will be visible on the bottom right of the video player.
- To turn on Captions, click settings .
- To turn off Captions, click settings again.