Home Disorders Immunological Disordes 10 tips to prevent a frozen shoulder

10 tips to prevent a frozen shoulder

1. Go for healthy eating habits

People with genetic predisposition of autoimmune diseases should be very careful with that diet. If you’re such a person, you need to eat healthy foods and also avoid junk and processed foods. When you eat healthy and natural foods, they will improve your digestive system and your genetic predisposition may not show up.

2. Add friendly bacteria and vitamin D to your diet

When you include some friendly bacteria and vitamins D in the diet, it will improve your immune system. If you have a genetic predisposition of developing a frozen shoulder, a strong immune system will reduce the risk.

3. Talk to your doctor

If you experience any pain or injury in your shoulder, you need to talk to your doctor. Your doctor will be able to find out the cause of the pain because shoulder pain may also occur due to other factors like bone problem or arthritis.

4. Increase the strength of your tendons

If you strengthen your tendons surrounding your shoulder, it will keep you safe from the possible risk of frozen shoulders. For strengthening the tendons, you can hang on a bar. Try to hang in there as long as possible.

5. Stretch your spine regularly

You need to keep your upper back region healthy any can do that by working on the joint of shoulder complex. You can try exercises that push your spine forward. Such exercises are very helpful because they will help you to prevent frozen shoulder and they do not need much time.

6. Stretch your shoulders

The shoulder joint can be used for a huge range of motion. You need strong shoulder muscles to perform different types of normal arm motions. Shoulder flexibility and shoulder coordination are the two important factors that are very important for normal arm movement. Shoulder stretching exercises will help both these factors and will reduce the possibility of frozen shoulder.

7. Use the shoulder complex regularly

Your main shoulder joint has numerous tendons and ligaments around it. They offer the necessary strength and prevent dislocation of your shoulder. They also offer the necessary flexibility which you need to perform different types of activities in your daily life. You need to use your shoulder complex for different range of motion because only then tendons and ligaments will get the necessary blood supply for the nourishment and also for waste material removal. If the blood supply is reduced for a long period, tendons and ligaments may become tighter and cause frozen shoulder. But if you keep using your shoulder complex regularly, you’ll be able to prevent frozen shoulders.

8. Shoulder muscle exercises

To strengthen the muscles present in your chest and upper back, you need to exercise your muscles. If you have strong chest and upper back muscles, it is less likely that you will develop frozen shoulder. You can try muscle building exercises and make your muscles stronger with their help.

9. After a surgery, move your shoulder joint

If you have undergone any shoulder injury or surgery, you need to be more careful with your shoulder joint. You need to move it so that you do not develop frozen shoulders.

10. Test different sleeping and sitting postures

If you sit down in front of your computer screen for a longer duration, you need to check your sitting posture. You should not slouch or slump and you should always keep your shoulders away from your ears. If you sleep on your back, you need to rest your arms on a pillow. The shoulder joint should be able to move freely whether you are sleeping or sitting.

 

References
1. Ultimate Frozen Shoulder Therapy Guide
2. Shoulder dislocation
3. Shoulder dislocation

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