Kevin Kendaru, Author at Siphox Health

Frozen Shoulder Exercises – Thawing Stage

Kevin Kendaru — Tue, 04 Oct 2022 08:53:32 +0000

Frozen Shoulder Thawing Stage Exercises

Here are a range of exercise videos for frozen shoulder in the thawing stage. The isometric exercises from the frozen stage should have helped you build strength in your shoulder. Now with increased range of motion as your shoulder starts to thaw, you can move to more exercises that promote range of motion recovery, strength, and mobility in your shoulder joint.

As you’re starting to see your range of motion return, check out our iOS app Reflex that allows you to accurately measure your shoulder range of motion just using the front-facing camera. It’s a great tool to see your progress and highlight which movements are returning faster and which ones you can work on to get better results. In the premium version you can get all the frozen shoulder exercise videos in the app.

Click here to download Reflex from the App Store.

Signs that frozen shoulder is starting to thaw

Entering the thawing stage is a process that happens gradually over weeks or months. You’ll be relieved to be out of the frozen stage and feel like there is hope after what may seem like an endless lifetime of reduced mobility.

Here are some signs that your frozen shoulder is thawing:

– You have more range of motion in your shoulder

– Your pain is decreasing

– You feel achy or stiff instead of sharp pain

– Your shoulder feels “looser”

As the adhesions in you shoulder start to break up, you’ll feel an increase in range of motion. This is followed by a decrease in pain as the tissue starts to heal. Some people do experience fluctuations in pain during the thawing stage.

Your frozen shoulder will likely thaw on its own given enough time, but there are some things you can do to speed up the process.

Physical therapy: A physical therapist can help break up the adhesions in your shoulder and stretch the tissue.
Massage: Massage can help increase blood flow and loosen the muscles around your shoulder.
Heat: Applying heat to the area can help increase blood flow and loosen the muscles.
Exercise: Exercising the shoulder, within the limits of your pain, can help break up the adhesions, and strengthen your muscles.

Exercises for the thawing stage are designed to increase your range of motion and strength in the shoulder. You are more likely to be injured if you have limited range of motion and limited strength in your shoulder. Increasing your strength and flexibility will also mean you can return to sports and other activities you may have had to give up during the frozen stage.

These exercises are designed to help with that.

Stabilization Flexion and Extension

Equipment Required: Resistance Band

Steps to follow:

1. Tie a band in front of you at waist level.

2. Firmly hold each end of the band with each hand.

3. Place your hands and arms in line at shoulder level with your palms facing down.

4. Move one arm over your head, keeping it straight, while the other moves close to the body downwards simultaneously.

5. Slowly return to the starting position, and repeat going the opposite way.

Scapula Retraction

Equipment Required: Mat

Steps to follow:

1. Lie on your stomach, face down with your hands on the back of your head.

2. Lift your elbows off the surface while squeezing your shoulder blades together.

3. Let your elbows down and repeat.

Supine Chest Stretch with Hands Behind Head

Equipment Required: Mat

Steps to follow:

1. Lie on your back.

2. Place your hands behind your head with your elbows bent.

3. Let your elbows drop gently towards to the floor, as low as possible.

4. Hold the position.

Shoulder Internal Rotation with Elastic

Equipment Required: Resistance Band

Steps to follow:

1. Stand and tie an elastic behind you at head level.

2. Hold the end of the elastic, bend your elbow to 90 degrees and lift your arm out to the side to 45 degrees.

3. Rotate your forearm downward, keeping your elbow bent.

4. Slowly return to the start position and repeat.

Shoulder Flexion Stretch with Swiss Ball

Equipment Required: Swiss Ball

Steps to follow:

1. Stand facing a wall and hold a ball against the wall with one hand. The arm is straight horizontally in front of you.

2. Roll the ball upward by getting closer to the wall and by raising your arm as high as possible until you feel a gentle stretch.

3. Maintain the stretch and lower your arm.

Shoulder Abduction with Elastic

Steps to follow:

1. Tie an elastic beside you at hip height and hold it firmly with one hand.

2. Straighten your arm on the side and raise it overhead as high as you can, keeping the elbow straight.

3. Lower your arm slowly and repeat.

Shoulder Flexion with resistance band

Equipment Required: Resistance Band

Steps to follow:

1. Tie an elastic in front of you at waist level and hold it in your hand.

2. Straighten your arm in front and raise your arm forward as high as you can, keeping it straight.

3. Lower your arm slowly and repeat.

External rotation, 90° Abduction with Resistance Band

Equipment Required: Resistance Band

Steps to follow:

1.Tie a resistance band in front of you at shoulder level.

2. Hold the end of the band, bend your elbow to 90 degrees, and lift your arm out to the side to 90 degrees.

3. Rotate your forearm upwards, keeping your elbow bent.

4. Slowly return to the initial position and repeat.

Pectoralis stretch, mid fibers – Right Shoulder Exercise (Shorts)

Equipment Required: None

Steps to follow:

1. Stand next to a wall and put your hands on the wall behind you at shoulder level, with your fingers pointing backwards.

2. Without turning the trunk, take a few small steps forward until you feel a comfortable stretch in the pectorals major.

3. Hold the stretch.

Tennis Backhand with Elastic Band

Equipment Required: Resistance Band

Steps to follow:

1. Tie an elastic behind you at waist level and hold it with your hand in a tennis backhand position.

2. Pull the elastic forward in a tennis backhand motion.

3. Return your arm slowly to the start position and repeat.

Tennis Forehand with Elastic Band

Equipment Required: Resistance Band

Steps to follow:

1. Tie an elastic behind you at waist level and hold it with your hand in a tennis forehand position.

2. Pull the elastic forward in a tennis forehand motion.

3. Return your arm slowly to the start position and repeat.

Thoracic Extension Mobility with Roller

Equipment Required: Mat and Roller

Steps to follow:

1. Place your foam roller on the floor and take a kneeling position with your wrists on the foam roller in front of you.

2. Roll the foam roller forward by lowering your chest towards the floor and stretching your spine.

Throwing Motion with Elastic Band

Equipment Required: Resistance Band

Steps to follow:

1. Tie an elastic behind your head and hold it with your hand in a “ready to throw” position.

2. Pull the elastic forward and down in a throwing motion.

3. Return your arm slowly to the start position and repeat.

The post Frozen Shoulder Exercises – Thawing Stage appeared first on Siphox Health.

Frozen Shoulder Exercise Videos – Frozen Stage

Kevin Kendaru — Thu, 22 Sep 2022 09:18:11 +0000

These frozen shoulder exercise videos have been created for the treatment of frozen shoulder during Phase II of frozen shoulder- the Frozen Stage. Frozen shoulder , also known as Adhesive Capsulitis is a condition that causes pain and stiffness in the shoulder joint. It can make it difficult to move your arm and perform everyday activities.

Frozen shoulder occurs when the connective tissue around the shoulder joint becomes stiff and inflamed. This can make it difficult to move your arm. Adhesive capsulitis often develops slowly, and symptoms can worsen over time.

The characteristic feature of frozen shoulder is complete loss of External Rotation.

The condition usually goes away on its own, but there are exercises you can do to help relieve the pain and stiffness. These frozen shoulder exercises are separated into exercises you can do during Freezing, Frozen and Thawing stages.

Exercise Videos for Frozen Shoulder: Frozen Stage

The loss of range of motion (ROM) is profound in the frozen stage due to fibrosis in the joint capsule and surrounding ligaments. These exercises are aimed towards gradually increasing and regaining range of motion.

During the frozen stage of adhesive capsulitis, you can still practice the exercises from the Freezing Stages of Frozen Shoulder.

Video 1: Passive Shoulder Internal Rotation

Passive shoulder internal rotation exercises are exercises that help to rotate the arm inwards towards the body.

Equipment required: Towel

Steps to follow:

Hold a towel with your unaffected arm and place it behind your head.
With your affected arm grab the towel behind your back.
With the unaffected arm pull the towel upwards as high as you can.
Slowly return to the initial position and repeat.

Video 2: Shoulder Stabilization

The shoulder stabilization exercises should be performed slowly, and with control. You should feel the muscles working in your shoulder. This shoulder stabilisation exercise targets internal rotation when moving your palm towards the floor and external rotation when moving your hand up.

Equipment required: Mat

Steps to follow:

Lie on your back with your knees bent.
Place your arm out to the side at shoulder level with your elbow bent at 90 degrees.
Place your opposite hand on the shoulder to prevent it from going forward.
Pull the tip of your shoulder backwards and lower your hand toward your hip, trying to touch the floor without lifting your shoulder from the floor.
Then, lift your hand toward your head as far as possible. Return to the starting position and repeat.

Video 3: Shoulder Blade Squeeze

The shoulder blade squeeze exercise is a great way to improve posture and strengthen the muscles that hold your shoulder blades in place. This exercises is helps with shoulder stability when performing daily movements that include pushing, pulling and holding things.

Equipment required: None

Steps to follow:

Stand up tall with arms relaxed by your side.
Tuck your chin slightly down.
Squeeze your shoulder blades together and hold.
Gently relax the position and repeat.

Isometric Exercises for Frozen Shoulder during the Frozen Stage

Isometric exercises are a type of exercise that involves contracting muscles without moving the joint. Isometric exercises are beneficial during the frozen stage of frozen shoulder because they help to maintain muscle strength and encourage blood flow without moving the shoulder joint.

Video 4: Isometric Shoulder Internal Rotation

This isometric shoulder internal rotation exercise helps the inward rotation of your shoulder towards the centre of your body.

The isometric shoulder internal rotation exercise helps the inward rotation of your shoulder towards the centre of your body. This movement is often limited in frozen shoulder so this isometric exercise is important to maintain muscle strength without range of motion.

Equipment required: Door or wall (with optional towel or pillow)

Steps to follow:

Stand in a door frame or at the corner of a wall.
Bend your elbow 90 degrees and place the palm of your hand against the edge of the wall or door frame.
While keeping your elbow tucked in by your side, push the wall with the palm of your hand.
Place a pillow or towel between your palm and the door if your palm hurts.

Video 5: Isometric Shoulder External Rotation

External rotation is the movement bringing your arm away from the centre of your body. This exercise engages the outer muscles of your shoulder which are used in movements such as pulling open doors.

Equipment required: Door or wall (with optional towel or pillow)

Steps to follow:

Steps to follow:

Stand sideways next to a wall with the affected arm at 90 degrees, your wrist against the wall.
Place a pillow or towel between your wrist and the wall.
Push your wrist outward while keeping your elbow at your side and your head still.
You can also use the opposite arm to resist movement at wrist level instead of pushing against the wall.

Video 6: Isometric Shoulder Flexion

Shoulder Flexion helps with activities such as reaching overhead. Isometric shoulder flexion exercises engage the anterior deltoids, which are on the front of your shoulders.

Equipment required: Wall & optional Towel or Pillow

Steps to follow:

Stand facing a wall, with your elbow tucked in by your side and bent to 90 degrees.
Place a pillow or towel between your fist and the wall.
Push your fist into the wall while keeping your body and head still.

Video 7: Isometric Shoulder Extension

The shoulder extension is a movement that extends the shoulder joint. This movement is responsible for activities such as reaching behind your back. The shoulder extension engages the muscles on the back of your shoulders, which are responsible for pulling your arm backwards.

Equipment required: Wall & Towel or Pillow

Steps to follow:

Stand with your back against the wall and your elbow bent.
Place a pillow or towel between your elbow and the wall.
Push your elbow back into the wall without moving your body or your head.

Video 8: Isometric Shoulder Adduction

Adduction is the movement of a limb or body part towards the midline of the body. The shoulder adduction engages the muscles on the front of your shoulders and chest, which are responsible for pulling your arm down.

Equipment required: Towel or Pillow

Steps to follow:

Stand in an upright position.
Place a pillow or towel between your elbow and body.
Pull the tip of your shoulder backwards.
Push your arm against the side of your body whilst breathing normally.

Video 9: Isometric Shoulder Abduction

Shoulder abduction is the movement of a limb or body part away from the midline of the body. It is responsible for activities such as reaching out to the side. The shoulder abduction engages the muscles on the outside of your shoulder, which are used to pull your arm away from your body.

Equipment required: Towel or Pillow

Steps to follow:

Stand with the side of your body and elbow against the wall.
Place a towel and pillow between your arm and the wall.
Keep your elbow bent to 90 degrees.
Push your elbow against the wall out to the side while keeping your body and head still.
Do not lean on the wall or use your body weight to push

The exercises below are recommended during the Freezing Stage of Frozen Shoulder. As your pain subsides and range of decreases, you can still practice the exercises below in the Frozen Stage.

Video 10: Assisted Shoulder Extension with Stick

The assisted shoulder extension with stick can help improve range of motion for extension, which is moving your arm backwards. The exercise is gentle and helps to stretch the muscles and ligaments around the joint.

You can notice improvement in extension in improvement in activities such as reaching into your back pocket.

The normal range of motion for extension of the shoulder is between 45º-60º.

Equipment required: a stick

Steps to follow:

Stand facing a wall and place your hand on the wall.
Slowly crawl your hand up the wall as high as possible.
Lower your arm slowly and repeat.

Video 11: Assisted Shoulder Flexion with a Stick

This exercise helps to improve range of motion for flexion, which is moving your arm forwards. The exercise is gentle and helps to stretch the muscles and ligaments around the joint, controlled by your healthy arm. The normal range of motion for flexion is 157° -162°.

Equipment required: Mat and a Stick

Steps to follow:

Lie on your back with knees bent.
Hold stick slightly further than shoulder-width apart.
Place the stick on your legs and then with the help of your good arm bring the stick as far as possible over your head.
Hold for a couple of seconds then return arms back to knees.

Video 12: Passive Shoulder External Rotation

External rotation of the shoulder is a movement that rotates the arm outwards away from the body. External rotation is one of the first movements affected by frozen shoulder and the last to return.

Steps to follow:

Stand facing the door.
Then place the affected arm along the edge of the door, keeping the elbow at a 90-degree angle. Place your foot forwards (same side as the affected arm).
Gently rotate the upper torso away from the door until a stretch is felt in the shoulder.

Video 13: Shoulder Pendulum

Shoulder pendulum exercises are beneficial in the frozen stage of frozen shoulder. They are also gentle and easy to do, making shoulder pendulum swings a good option for those who are experiencing pain and stiffness.

Equipment required: Table or Chair

Steps to follow:

Stand with one arm on a table.
Body weight shifts between the feet to create a forward and backward swinging motion of the arm.
Gently swing the arm back and forward, then end by slowly making a circular motion.

The post Frozen Shoulder Exercise Videos – Frozen Stage appeared first on Siphox Health.

Frozen Shoulder Exercises – Freezing Stage

Kevin Kendaru — Mon, 19 Sep 2022 14:57:41 +0000

Frozen shoulder , also known as Adhesive Capsulitis is a condition that causes pain and stiffness in the shoulder joint. It can make it difficult to move your arm and perform everyday activities.

The characteristic feature of frozen shoulder is complete loss of External Rotation.

Frozen shoulder exercises: Freezing Stage

The freezing stage is when you first start to experience pain and stiffness in your shoulder. These exercises can help relieve the pain and stiffness during this stage. Treatment during the freezing stage should be to minimise pain so that you can continue with daily activities with as little discomfort as possible.

During periods with high pain, it is important not to do do any strenuous PT as this can increase inflammation and pain.

The goal of treatment during the freezing stage of frozen shoulder is to reduce pain, and ease normal functions of daily living, including getting better sleep.

Assisted Shoulder Extension with Stick

You can notice improvement in extension in improvement in activities such as reaching into your back pocket.

The normal range of motion for extension of the shoulder is between 45º-60º.

Equipment required: a stick

Steps to follow:

Stand facing a wall and place your hand on the wall.
Slowly crawl your hand up the wall as high as possible.
Lower your arm slowly and repeat.

Assisted Shoulder Flexion with a Stick

Equipment required: Mat and a Stick

Steps to follow:

Lie on your back with knees bent.
Hold stick slightly further than shoulder-width apart.
Place the stick on your legs and then with the help of your good arm bring the stick as far as possible over your head.
Hold for a couple of seconds then return arms back to knees.

Passive Shoulder External Rotation

External rotation of the shoulder is a movement that rotates the arm outwards away from the body. External rotation is one of the first movements affected by frozen shoulder and the last to return.

Steps to follow:

Stand facing the door.
Then place the affected arm along the edge of the door, keeping the elbow at a 90-degree angle. Place your foot forwards (same side as the affected arm).
Gently rotate the upper torso away from the door until a stretch is felt in the shoulder.

Shoulder Pendulum

Equipment required: Table or Chair

Steps to follow:

Stand with one arm on a table.
Body weight shifts between the feet to create a forward and backward swinging motion of the arm.
Gently swing the arm back and forward, then end by slowly making a circular motion.

The post Frozen Shoulder Exercises – Freezing Stage appeared first on Siphox Health.

When not to have rotator cuff surgery

Kevin Kendaru — Fri, 12 Aug 2022 09:30:17 +0000

If you have a rotator cuff tear, you may be wondering if surgery is the right option for you. There are a few things to consider before making the decision to move forward with surgery. Here are four factors to consider when not to have rotator cuff surgery.

Age

One factor that may influence your decision is age. If you are over the age of 60, you may be less likely to have a successful surgery. This is because the tendons and muscles around the rotator cuff may have become weak due to age.

Activity Level

Another thing to consider is your activity level. If you lead a sedentary lifestyle, you may be able to get by without surgery. However, if you are active and participate in sports or other activities that require use of your arms, you may be more likely to need surgery.

Type of Tear

There are two main types of rotator cuff tears: partial and full-thickness. Partial tears are less serious and may not require surgery. Full-thickness tears, on the other hand, are more severe and often require surgery to repair.

Size of Tear

The size of the rotator cuff tear may also influence your decision to have surgery. Smaller tears may be able to heal on their own, while larger tears may require surgery.

Your doctor will also take into consideration your overall health and any other factors that may influence your ability to have a successful surgery.

The decision to have rotator cuff surgery is a personal one and should be made after careful consideration of all the facts. If you are still undecided, speak with your doctor about other options that may be available to you.

You can choose not to have rotator cuff surgery if the following treatments work:

Anti-inflammatory medication
Physical therapy

Take control of your shoulder recovery with Siphox Health

With Siphox Health monitor your shoulder range of motion and shoulder pain over time. Users say “It would be like going on a diet without tracking your weight loss.” Take control today by downloading the Siphox Health App.

The post When not to have rotator cuff surgery appeared first on Siphox Health.

How long after rotator cuff surgery can you drive?

Kevin Kendaru — Fri, 12 Aug 2022 09:24:52 +0000

You should avoid driving for at least 6 to 12 weeks after rotator cuff surgery. This is to allow your shoulder time to heal and to prevent any further injury. You will be advised by your doctor and physiotherapist when it is safe enough to drive. After the surgery, your arm should be kept close to your body, which you cannot do while driving.

Driving with one arm is dangerous as you do not have full control of the car. Additionally, you may have to react quickly to conditions on the road which could put immediate and destructive strain on your vulnerable shoulder.

Take control of your shoulder recovery with Siphox Health

The post How long after rotator cuff surgery can you drive? appeared first on Siphox Health.

Subscapularis tendon tear: causes, treatment, and symptoms

Kevin Kendaru — Fri, 12 Aug 2022 08:19:29 +0000

Subscapularis tendon tears are a common injury, especially among athletes. However, they can occur in anyone who uses their shoulder muscles extensively. The subscapularis tendon attaches the subscapularis muscle to the upper arm bone (humerus). It helps to rotate the arm inward and stabilize the shoulder joint. A tear of the subscapularis tendon can cause pain and difficulty rotating the arm. The subscapularis muscle is one of the four Rotator Cuff muscles.

This blog will provide information about subscapularis tendon tears – what they are, how they are caused, and how to treat them – as well as ways to prevent them from occurring.

By National Institute Of Arthritis And Musculoskeletal And Skin Diseases (NIAMS); SVG version by Angelito7 – Shoulderjoint.PNG, Public Domain, https://commons.wikimedia.org/w/index.php?curid=29907860

What is a subscapularis tendon tear and what causes it

A subscapularis tendon tear is a tear of the subscapularis tendon. This tendon attaches the subscapularis muscle to the upper arm bone (humerus). It helps to rotate the arm inward and stabilize the shoulder joint. A tear of the subscapularis tendon can cause pain and difficulty rotating the arm.

There are two types of subscapularis tendon tears:

Partial Tear

A partial tear is a small tear that does not completely sever the tendon. These tears are often the result of overuse or repetitive motions.

Complete tear

A complete tear severs the tendon completely. These tears are often the result of a single, traumatic event.

Symptoms of subscapularis tendon tear

The most common symptom of a subscapularis tendon tear is pain. This pain is often located near the shoulder joint and may radiate down the arm. Other symptoms include:

– Weakness in the shoulder

– Difficulty moving the arm

– Tenderness when touching the shoulder

– Swelling in the shoulder

– Bruising in the shoulder

How to prevent subscapularis tendon tears

There are several things you can do to help prevent subscapularis tendon tears:

– Make sure you warm up properly before any physical activity. This will help to loosen the muscles and prepare them for exercise.

– Stretch the muscles around the shoulder joint regularly. This will help keep them flexible and less likely to tear.

How to treat subscapularis tendon tears

If you have a subscapularis tendon tear, there are several things you can do to help treat it:

– Rest the shoulder joint as much as possible. This will allow the tendon to heal.

– Ice the shoulder joint regularly. This will help to reduce inflammation and pain.

– Apply compression to the shoulder joint

How subscapularis tendon tears can affect shoulder range of motion

Subscapularis tendon tears can affect shoulder range of motion in several ways. First, a tear in the subscapularis tendon can cause pain and inflammation, which can limit the range of motion in the shoulder joint. Second, if the subscapularis tendon is severely torn, it may not be able to function properly, which can also limit the range of motion in the shoulder joint. Finally, if the subscapularis tendon is completely torn, it will need to be surgically repaired, which will require a period of immobilization and physical therapy to regain full range of motion in the shoulder joint.

Using the Siphox Health app to measure subscapularis tendon tears

The Siphox Health app is a great tool for measuring subscapularis tendon tears. The app allows you to track your pain levels and range of motion so you can see how your injury is healing over time. It also provides helpful tips and exercises to help you recover from your subscapularis tendon tear.

The post Subscapularis tendon tear: causes, treatment, and symptoms appeared first on Siphox Health.

Rotator Cuff Surgery Guide

Kevin Kendaru — Tue, 31 May 2022 12:35:55 +0000

Rotator cuff surgery- what it is, how it’s performed and what to expect afterward.

What is rotator cuff surgery?

This surgical procedure is used to repair damage or tears to the rotator cuff muscles and tendons. It can be a life-changing surgery for those who have suffered from rotator cuff injuries for an extended period of time.

Rotator Cuff surgery is a major procedure and should only be performed when necessary.

When not to have rotator cuff surgery

If you have a rotator cuff tear, you may be wondering if surgery is the right option for you. There are a few things to consider before making the decision to move forward with surgery.

Age

Activity Level

Type of Tear

Size of Tear

The size of the rotator cuff tear may also influence your decision to have surgery. Smaller tears may be able to heal on their own, while larger tears may require surgery.

Your doctor will also take into consideration your overall health and any other factors that may influence your ability to have a successful surgery.

You can choose not to have rotator cuff surgery if the following treatments work:

Anti-inflammatory medication
Physical therapy

How is rotator cuff surgery performed?

Rotator cuff surgery is performed either as arthroscopic surgery, or as an open surgery. The type of surgery that is best for you will depend on the extent of your injury.

Arthroscopic surgery is a minimally invasive surgical procedure that uses small incisions and a camera to visualize and repair the damage. This type of surgery is often used for smaller tears.

Open surgery is a more invasive procedure that requires a larger incision. This type of surgery is often used for more severe tears.

Both these surgeries are performed when the patient is seated.

How long does rotator cuff surgery take?

The procedure itself lasts between 2 and 2.5 hours. Patients undergoing arthroscopic surgery are more likely to be discharged the same day. Following the surgery, patients are kept in the hospital for up to 2 hours to ensure no complications occur.

What to expect after rotator cuff surgery?

After rotator cuff surgery, you will likely have some pain and swelling. These symptoms are normal and should improve over time. Your doctor will give you specific instructions on how to care for your incisions and what activities you should avoid.

Most people are able to return to their normal activities within a few months. However, it may take up to a year for the full strength to return to your arm.

What not to do after rotator cuff surgery

There are a few things you should avoid doing after rotator cuff surgery:

Lifting heavy objects

Participating in contact sports

Doing any activity that may put stress on your arm or shoulder

Driving

Reaching for things away from your body

These activities can put too much strain on your healing rotator cuff and delay your recovery. In some cases, this can cause re-injury. To avoid doing these activities, build a habit of putting objects you use regularly close to you, such as your phone. Before the surgery, you may benefit from re-arranging your home to make daily tasks as easy as possible.

How long after rotator cuff surgery can you drive?

How long to recover from rotator cuff surgery?

The recovery time from rotator cuff surgery will depend on the size of the tear.

Most people are able to return to their normal activities within a few months. However, it may take up to a year for the full strength to return to your arm.

In the first 6 to 12 weeks the tendon is healing to the bone, which is when your shoulder is most at risk of re-injury. You must follow your physiotherapy program closely and enthusiasm to ensure a full recovery. Your physiotherapist will guide you through mobility exercises, then shoulder strength exercises to recover the lost strength of your rotator cuff.

For small tears, recovery time can be 4 months. Large tears may require 6 months to full recovery.

What to expect 6 weeks after rotator cuff surgery?

6 weeks after rotator cuff surgery patients are often doing active range of motion exercises. These are exercises that lift the weight of the arm, with no additional weight. 6 weeks after surgery your tear is still healing, so gentle exercises without weight will start to build the strength of the connection of the tendon to the bone. You should accomplish full range of motion through passive range of motion exercises.

6 – 10 weeks after surgery your physiotherapist will work with you to increase the strength in your shoulder.

When can I return to work after rotator cuff surgery?

This will depend on the type of work you do. If your job is sedentary, you may be able to return to work within a few weeks. If your job is more physically demanding, you may need to take several months off to recover.

How to sleep after rotator cuff surgery

It is best to sleep on your back or in a recliner for the first few weeks after rotator cuff surgery. This will take the pressure off of your shoulder and allow it to heal. You may find that sleeping in a reclined position is more comfortable than lying flat on your back. You can use pillows to prop yourself up in bed or to support your arm while you sleep.

As well as sleeping positions, there are a range of things you can do to improve your sleep after surgery such as establishing a bedtime routine, avoiding caffeine from late afternoon, avoiding naps during the day, and establishing your bedroom as a place for sleep.

Check out our article on better sleep with a shoulder injury.

How to shower after rotator cuff surgery

You will need to take extra care when showering after rotator cuff surgery. Avoid getting the wound wet for the first 7 to 10 days, or until your stitches have been removed. After that, you can gently clean the area with soap and water. Avoid using a loofah or washcloth on the area as this could irritate the wound.

It is important to keep the wound clean and dry to prevent infection. You should also avoid using lotions or oils on the area as this could make the dressing slippery and increase your risk of falling.

If you have a plaster cast, you will need to keep it dry. You can cover the cast with a plastic bag when showering. If you have a removable splint, you should remove it before showering and avoid getting the splint wet.

You may find that bathing in a tub is more comfortable than showers for the first few weeks after surgery. You can use a kitchen sink or small plastic tub to bathe your upper body if you are unable to take a shower.

When should I see my doctor after rotator cuff surgery?

You will need to see your doctor for a follow-up appointment 7 to 10 days after surgery. At this appointment, your stitches will be removed and you will be able to discuss your recovery with your doctor.

How to tell if you are recovering effectively after rotator cuff surgery

There are a few things you can look for to gauge your recovery after rotator cuff surgery. You should start to see an improvement in your pain and range of motion within the first few weeks. Your physiotherapist will also give you specific exercises to do at home to improve your range of motion and strength.

It is important to track your range of movement and pain during recovery as this can signal potential complications with your surgery or with your recovery plan.

To effectively measure your range of motion and pain levels, you can use an app like Siphox Health. The app guides you through range of motion exercises and measures your progress on a weekly basis. Over time, you can see how your ROM is improving and your pain is reducing.

Siphox Health also allows you to share your assessment results with your physiotherapist or doctor.

You can download Siphox Health from the AppStore and complete your first assessment in less than 5 minutes.

Conclusion

Rotator cuff surgery is a serious operation and it is important to follow your doctor’s instructions for a successful recovery. As well as the surgery itself, you must take active measures to recover by following the physiotherapy programme closely. You should listen to your body and communicate this with your medical professionals.

Do you have any comments or questions about this article? Leave a comment below!

Take control of your shoulder recovery with Siphox Health

The post Rotator Cuff Surgery Guide appeared first on Siphox Health.

How to Measure Shoulder Range of Motion

Kevin Kendaru — Wed, 25 May 2022 14:37:22 +0000

Measuring your shoulder range of motion is important for two reasons. First, it allows you to track your progress as you work on improving the range of motion in your shoulders. Second, it can help you identify any potential problems that might be causing restrictions in your shoulder movement. In this article we will show how to measure shoulder range of motion from home.

There are a few different ways to measure shoulder range of motion (ROM), but the most common and accurate method is using a goniometer. A goniometer is a simple device that consists of two arms that are attached at a hinge. A physiotherapist would place one arm of the goniometer against patient’s body, and use the other arm to measure the angle of the joint.

You can repeat this for all the above exercises and review the photos. Doing the assessments again in the coming weeks and months means you will be able to review your range of motion as captured with your photos.

Conclusion

There are several methods that you can use to measure your shoulder range of motion. However, the most accurate and convenient method is to use the Siphox Health app. The app takes into account your individual body measurements and provides clear instructions so that you can get an accurate assessment of your shoulder range of motion. In addition, the app records pain ratings for each exercise, which can be helpful in monitoring your shoulder condition.

You’re 5 minutes away from knowing your shoulder mobility.

With our iPhone and iPad app you can measure your shoulder range of motion in less than 5 minutes and get a clear picture of your shoulder health.

The Reflex Shoulder App is free and on our free account, you can complete 2 AI-guided assessments each month. The assessment will measure your range of motion from the comfort of your home.

Open the camera app on your phone and set a timer delay. Put your phone on a table with the front-facing camera facing towards you. Press the button to take the photo and move into frame where you can see yourself, including your arm at full range of motion.

Conclusion

[/vc_column_text][/vc_column][/vc_row]

You’re 5 minutes away from knowing your shoulder mobility.

With our iPhone and iPad app you can measure your shoulder range of motion in less than 5 minutes and get a clear picture of your shoulder health.

The Reflex Shoulder App is free and on our free account, you can complete 2 AI-guided assessments each month. The assessment will measure your range of motion from the comfort of your home.

Use your camera phone to take photos of you extending your shoulder

Conclusion

[/vc_column_text][/vc_column][/vc_row]

You’re 5 minutes away from knowing your shoulder mobility.

With our iPhone and iPad app you can measure your shoulder range of motion in less than 5 minutes and get a clear picture of your shoulder health.

The Reflex Shoulder App is free and on our free account, you can complete 2 AI-guided assessments each month. The assessment will measure your range of motion from the comfort of your home.

You can also use this wall method for abduction and other exercises. Stand with your back against a wall with your arm extended straight out to the side. Mark the spot on the wall where your fingertips and knuckles touch, then measure the distance from that mark to the floor.

Use your camera phone to take photos of you extending your shoulder

Conclusion

[/vc_column_text][/vc_column][/vc_row]

You’re 5 minutes away from knowing your shoulder mobility.

With our iPhone and iPad app you can measure your shoulder range of motion in less than 5 minutes and get a clear picture of your shoulder health.

The Reflex Shoulder App is free and on our free account, you can complete 2 AI-guided assessments each month. The assessment will measure your range of motion from the comfort of your home.

Abduction

Use your camera phone to take photos of you extending your shoulder

Conclusion

[/vc_column_text][/vc_column][/vc_row]

You’re 5 minutes away from knowing your shoulder mobility.

With our iPhone and iPad app you can measure your shoulder range of motion in less than 5 minutes and get a clear picture of your shoulder health.

The Reflex Shoulder App is free and on our free account, you can complete 2 AI-guided assessments each month. The assessment will measure your range of motion from the comfort of your home.

These methods will give you a general idea of your shoulder range of motion, but not an accurate medical measurement.

Abduction

Use your camera phone to take photos of you extending your shoulder

Conclusion

[/vc_column_text][/vc_column][/vc_row]

You’re 5 minutes away from knowing your shoulder mobility.

With our iPhone and iPad app you can measure your shoulder range of motion in less than 5 minutes and get a clear picture of your shoulder health.

The Reflex Shoulder App is free and on our free account, you can complete 2 AI-guided assessments each month. The assessment will measure your range of motion from the comfort of your home.

To measure the angle, you could draw two lines from your shoulder mark on the wall. One to the mark where your fingertips and knuckles touch the wall, and the second line vertically to the floor. Use a protractor to measure the angle. However this is not recommended due to the amount of effort and the lack of accuracy the angle will represent.

These methods will give you a general idea of your shoulder range of motion, but not an accurate medical measurement.

Abduction

Use your camera phone to take photos of you extending your shoulder

Conclusion

[/vc_column_text][/vc_column][/vc_row]

You’re 5 minutes away from knowing your shoulder mobility.

With our iPhone and iPad app you can measure your shoulder range of motion in less than 5 minutes and get a clear picture of your shoulder health.

The Reflex Shoulder App is free and on our free account, you can complete 2 AI-guided assessments each month. The assessment will measure your range of motion from the comfort of your home.

Measure the distance from the floor to the mark on the wall and label it with today’s date. As you continue your recovery process, your wall will record your progress.

These methods will give you a general idea of your shoulder range of motion, but not an accurate medical measurement.

Abduction

Use your camera phone to take photos of you extending your shoulder

Conclusion

[/vc_column_text][/vc_column][/vc_row]

You’re 5 minutes away from knowing your shoulder mobility.

With our iPhone and iPad app you can measure your shoulder range of motion in less than 5 minutes and get a clear picture of your shoulder health.

The Reflex Shoulder App is free and on our free account, you can complete 2 AI-guided assessments each month. The assessment will measure your range of motion from the comfort of your home.

To measure flexion using a wall, stand with your shoulder next to the wall and mark where your shoulder is. Move your arm upwards in front of you as much as you can and mark the wall where your fingertips and knuckles are when you have reached your maximum range of motion.

Measure the distance from the floor to the mark on the wall and label it with today’s date. As you continue your recovery process, your wall will record your progress.

These methods will give you a general idea of your shoulder range of motion, but not an accurate medical measurement.

Abduction

Use your camera phone to take photos of you extending your shoulder

Conclusion

[/vc_column_text][/vc_column][/vc_row]

You’re 5 minutes away from knowing your shoulder mobility.

With our iPhone and iPad app you can measure your shoulder range of motion in less than 5 minutes and get a clear picture of your shoulder health.

The Reflex Shoulder App is free and on our free account, you can complete 2 AI-guided assessments each month. The assessment will measure your range of motion from the comfort of your home.

Flexion

Measure the distance from the floor to the mark on the wall and label it with today’s date. As you continue your recovery process, your wall will record your progress.

These methods will give you a general idea of your shoulder range of motion, but not an accurate medical measurement.

Abduction

Use your camera phone to take photos of you extending your shoulder

Conclusion

[/vc_column_text][/vc_column][/vc_row]

You’re 5 minutes away from knowing your shoulder mobility.

With our iPhone and iPad app you can measure your shoulder range of motion in less than 5 minutes and get a clear picture of your shoulder health.

The Reflex Shoulder App is free and on our free account, you can complete 2 AI-guided assessments each month. The assessment will measure your range of motion from the comfort of your home.

If you don’t have access to a goniometer, there are a few other ways to estimate shoulder range of motion. In this method, you can simply use a wall to keep track of your range of motion progress.

Flexion

Measure the distance from the floor to the mark on the wall and label it with today’s date. As you continue your recovery process, your wall will record your progress.

These methods will give you a general idea of your shoulder range of motion, but not an accurate medical measurement.

Abduction

Use your camera phone to take photos of you extending your shoulder

Conclusion

[/vc_column_text][/vc_column][/vc_row]

You’re 5 minutes away from knowing your shoulder mobility.

With our iPhone and iPad app you can measure your shoulder range of motion in less than 5 minutes and get a clear picture of your shoulder health.

The Reflex Shoulder App is free and on our free account, you can complete 2 AI-guided assessments each month. The assessment will measure your range of motion from the comfort of your home.

What if you don’t own a goniometer?

If you don’t have a goniometer to hand, you can accurately measure your shoulder range of motion with an iPhone or iPad using the Reflex Shoulder App. Just stand the phone on the table and you’ll be guided through the exercises.

How to measure your shoulder range of motion using a wall

If you don’t have access to a goniometer, there are a few other ways to estimate shoulder range of motion. In this method, you can simply use a wall to keep track of your range of motion progress.

Flexion

Measure the distance from the floor to the mark on the wall and label it with today’s date. As you continue your recovery process, your wall will record your progress.

These methods will give you a general idea of your shoulder range of motion, but not an accurate medical measurement.

Abduction

Use your camera phone to take photos of you extending your shoulder

Conclusion

[/vc_column_text][/vc_column][/vc_row]

You’re 5 minutes away from knowing your shoulder mobility.

With our iPhone and iPad app you can measure your shoulder range of motion in less than 5 minutes and get a clear picture of your shoulder health.

The Reflex Shoulder App is free and on our free account, you can complete 2 AI-guided assessments each month. The assessment will measure your range of motion from the comfort of your home.

This can be tricky to do by yourself, so you may have to ask the help of another person to use the goniometer correctly. When visiting a physiotherapist, patients are often measured while lying down.

Our recommended goniometers:

#1. Complete Goniometer Set by ASA TECHMED – 6 Pieces
#2. 12 Inch Goniometer – Single Piece
#3. Medigauge Digital Goniometer

What if you don’t own a goniometer?

How to measure your shoulder range of motion using a wall

If you don’t have access to a goniometer, there are a few other ways to estimate shoulder range of motion. In this method, you can simply use a wall to keep track of your range of motion progress.

Flexion

Measure the distance from the floor to the mark on the wall and label it with today’s date. As you continue your recovery process, your wall will record your progress.

These methods will give you a general idea of your shoulder range of motion, but not an accurate medical measurement.

Abduction

Use your camera phone to take photos of you extending your shoulder

Conclusion

[/vc_column_text][/vc_column][/vc_row]

You’re 5 minutes away from knowing your shoulder mobility.

With our iPhone and iPad app you can measure your shoulder range of motion in less than 5 minutes and get a clear picture of your shoulder health.

The Reflex Shoulder App is free and on our free account, you can complete 2 AI-guided assessments each month. The assessment will measure your range of motion from the comfort of your home.

To measure external rotation, rotate your arm so that your hand points away from your body. The angle at the hinge of the goniometer will indicate the amount of external rotation.

This can be tricky to do by yourself, so you may have to ask the help of another person to use the goniometer correctly. When visiting a physiotherapist, patients are often measured while lying down.

Our recommended goniometers:

#1. Complete Goniometer Set by ASA TECHMED – 6 Pieces
#2. 12 Inch Goniometer – Single Piece
#3. Medigauge Digital Goniometer

What if you don’t own a goniometer?

How to measure your shoulder range of motion using a wall

If you don’t have access to a goniometer, there are a few other ways to estimate shoulder range of motion. In this method, you can simply use a wall to keep track of your range of motion progress.

Flexion

Measure the distance from the floor to the mark on the wall and label it with today’s date. As you continue your recovery process, your wall will record your progress.

These methods will give you a general idea of your shoulder range of motion, but not an accurate medical measurement.

Abduction

Use your camera phone to take photos of you extending your shoulder

Conclusion

[/vc_column_text][/vc_column][/vc_row]

You’re 5 minutes away from knowing your shoulder mobility.

With our iPhone and iPad app you can measure your shoulder range of motion in less than 5 minutes and get a clear picture of your shoulder health.

The Reflex Shoulder App is free and on our free account, you can complete 2 AI-guided assessments each month. The assessment will measure your range of motion from the comfort of your home.

External Rotation

To measure external rotation, rotate your arm so that your hand points away from your body. The angle at the hinge of the goniometer will indicate the amount of external rotation.

This can be tricky to do by yourself, so you may have to ask the help of another person to use the goniometer correctly. When visiting a physiotherapist, patients are often measured while lying down.

Our recommended goniometers:

#1. Complete Goniometer Set by ASA TECHMED – 6 Pieces
#2. 12 Inch Goniometer – Single Piece
#3. Medigauge Digital Goniometer

What if you don’t own a goniometer?

How to measure your shoulder range of motion using a wall

If you don’t have access to a goniometer, there are a few other ways to estimate shoulder range of motion. In this method, you can simply use a wall to keep track of your range of motion progress.

Flexion

Measure the distance from the floor to the mark on the wall and label it with today’s date. As you continue your recovery process, your wall will record your progress.

These methods will give you a general idea of your shoulder range of motion, but not an accurate medical measurement.

Abduction

Use your camera phone to take photos of you extending your shoulder

Conclusion

[/vc_column_text][/vc_column][/vc_row]

You’re 5 minutes away from knowing your shoulder mobility.

With our iPhone and iPad app you can measure your shoulder range of motion in less than 5 minutes and get a clear picture of your shoulder health.

The Reflex Shoulder App is free and on our free account, you can complete 2 AI-guided assessments each month. The assessment will measure your range of motion from the comfort of your home.

To measure abduction, lift your arm out to the side as far as you can comfortably. One arm of the goniometer should lie flat against your back, and the other arm should move with your arm.

External Rotation

To measure external rotation, rotate your arm so that your hand points away from your body. The angle at the hinge of the goniometer will indicate the amount of external rotation.

This can be tricky to do by yourself, so you may have to ask the help of another person to use the goniometer correctly. When visiting a physiotherapist, patients are often measured while lying down.

Our recommended goniometers:

#1. Complete Goniometer Set by ASA TECHMED – 6 Pieces
#2. 12 Inch Goniometer – Single Piece
#3. Medigauge Digital Goniometer

What if you don’t own a goniometer?

How to measure your shoulder range of motion using a wall

If you don’t have access to a goniometer, there are a few other ways to estimate shoulder range of motion. In this method, you can simply use a wall to keep track of your range of motion progress.

Flexion

Measure the distance from the floor to the mark on the wall and label it with today’s date. As you continue your recovery process, your wall will record your progress.

These methods will give you a general idea of your shoulder range of motion, but not an accurate medical measurement.

Abduction

Use your camera phone to take photos of you extending your shoulder

Conclusion

[/vc_column_text][/vc_column][/vc_row]

You’re 5 minutes away from knowing your shoulder mobility.

With our iPhone and iPad app you can measure your shoulder range of motion in less than 5 minutes and get a clear picture of your shoulder health.

The Reflex Shoulder App is free and on our free account, you can complete 2 AI-guided assessments each month. The assessment will measure your range of motion from the comfort of your home.

Abduction

To measure abduction, lift your arm out to the side as far as you can comfortably. One arm of the goniometer should lie flat against your back, and the other arm should move with your arm.

External Rotation

To measure external rotation, rotate your arm so that your hand points away from your body. The angle at the hinge of the goniometer will indicate the amount of external rotation.

This can be tricky to do by yourself, so you may have to ask the help of another person to use the goniometer correctly. When visiting a physiotherapist, patients are often measured while lying down.

Our recommended goniometers:

#1. Complete Goniometer Set by ASA TECHMED – 6 Pieces
#2. 12 Inch Goniometer – Single Piece
#3. Medigauge Digital Goniometer

What if you don’t own a goniometer?

How to measure your shoulder range of motion using a wall

If you don’t have access to a goniometer, there are a few other ways to estimate shoulder range of motion. In this method, you can simply use a wall to keep track of your range of motion progress.

Flexion

Measure the distance from the floor to the mark on the wall and label it with today’s date. As you continue your recovery process, your wall will record your progress.

These methods will give you a general idea of your shoulder range of motion, but not an accurate medical measurement.

Abduction

Use your camera phone to take photos of you extending your shoulder

Conclusion

[/vc_column_text][/vc_column][/vc_row]

You’re 5 minutes away from knowing your shoulder mobility.

With our iPhone and iPad app you can measure your shoulder range of motion in less than 5 minutes and get a clear picture of your shoulder health.

The Reflex Shoulder App is free and on our free account, you can complete 2 AI-guided assessments each month. The assessment will measure your range of motion from the comfort of your home.

To measure extension keep the goniometer in the same position as above. Move your arm backward until you feel a stretch in your shoulder. The angle at the hinge of the goniometer will indicate the amount of extension.

Abduction

To measure abduction, lift your arm out to the side as far as you can comfortably. One arm of the goniometer should lie flat against your back, and the other arm should move with your arm.

External Rotation

To measure external rotation, rotate your arm so that your hand points away from your body. The angle at the hinge of the goniometer will indicate the amount of external rotation.

This can be tricky to do by yourself, so you may have to ask the help of another person to use the goniometer correctly. When visiting a physiotherapist, patients are often measured while lying down.

Our recommended goniometers:

#1. Complete Goniometer Set by ASA TECHMED – 6 Pieces
#2. 12 Inch Goniometer – Single Piece
#3. Medigauge Digital Goniometer

What if you don’t own a goniometer?

How to measure your shoulder range of motion using a wall

If you don’t have access to a goniometer, there are a few other ways to estimate shoulder range of motion. In this method, you can simply use a wall to keep track of your range of motion progress.

Flexion

Measure the distance from the floor to the mark on the wall and label it with today’s date. As you continue your recovery process, your wall will record your progress.

These methods will give you a general idea of your shoulder range of motion, but not an accurate medical measurement.

Abduction

Use your camera phone to take photos of you extending your shoulder

Conclusion

[/vc_column_text][/vc_column][/vc_row]

You’re 5 minutes away from knowing your shoulder mobility.

With our iPhone and iPad app you can measure your shoulder range of motion in less than 5 minutes and get a clear picture of your shoulder health.

The Reflex Shoulder App is free and on our free account, you can complete 2 AI-guided assessments each month. The assessment will measure your range of motion from the comfort of your home.

Extension

Abduction

To measure abduction, lift your arm out to the side as far as you can comfortably. One arm of the goniometer should lie flat against your back, and the other arm should move with your arm.

External Rotation

To measure external rotation, rotate your arm so that your hand points away from your body. The angle at the hinge of the goniometer will indicate the amount of external rotation.

This can be tricky to do by yourself, so you may have to ask the help of another person to use the goniometer correctly. When visiting a physiotherapist, patients are often measured while lying down.

Our recommended goniometers:

#1. Complete Goniometer Set by ASA TECHMED – 6 Pieces
#2. 12 Inch Goniometer – Single Piece
#3. Medigauge Digital Goniometer

What if you don’t own a goniometer?

How to measure your shoulder range of motion using a wall

If you don’t have access to a goniometer, there are a few other ways to estimate shoulder range of motion. In this method, you can simply use a wall to keep track of your range of motion progress.

Flexion

Measure the distance from the floor to the mark on the wall and label it with today’s date. As you continue your recovery process, your wall will record your progress.

These methods will give you a general idea of your shoulder range of motion, but not an accurate medical measurement.

Abduction

Use your camera phone to take photos of you extending your shoulder

Conclusion

[/vc_column_text][/vc_column][/vc_row]

You’re 5 minutes away from knowing your shoulder mobility.

With our iPhone and iPad app you can measure your shoulder range of motion in less than 5 minutes and get a clear picture of your shoulder health.

The Reflex Shoulder App is free and on our free account, you can complete 2 AI-guided assessments each month. The assessment will measure your range of motion from the comfort of your home.

To use a goniometer to measure flexion of your shoulder, hold the goniometer next to your arm, with the hinge at the top and level with the centre of your shoulder joint. Move your arm forwards and up as much as you can comfortably, moving with one arm of the goniometer. The other arm of the goniometer should remain vertical and parallel with your torso. The angle at the hinge of the goniometer will indicate the amount of flexion.

Extension

Abduction

To measure abduction, lift your arm out to the side as far as you can comfortably. One arm of the goniometer should lie flat against your back, and the other arm should move with your arm.

External Rotation

To measure external rotation, rotate your arm so that your hand points away from your body. The angle at the hinge of the goniometer will indicate the amount of external rotation.

This can be tricky to do by yourself, so you may have to ask the help of another person to use the goniometer correctly. When visiting a physiotherapist, patients are often measured while lying down.

Our recommended goniometers:

#1. Complete Goniometer Set by ASA TECHMED – 6 Pieces
#2. 12 Inch Goniometer – Single Piece
#3. Medigauge Digital Goniometer

What if you don’t own a goniometer?

How to measure your shoulder range of motion using a wall

If you don’t have access to a goniometer, there are a few other ways to estimate shoulder range of motion. In this method, you can simply use a wall to keep track of your range of motion progress.

Flexion

Measure the distance from the floor to the mark on the wall and label it with today’s date. As you continue your recovery process, your wall will record your progress.

These methods will give you a general idea of your shoulder range of motion, but not an accurate medical measurement.

Abduction

Use your camera phone to take photos of you extending your shoulder

Conclusion

[/vc_column_text][/vc_column][/vc_row]

You’re 5 minutes away from knowing your shoulder mobility.

With our iPhone and iPad app you can measure your shoulder range of motion in less than 5 minutes and get a clear picture of your shoulder health.

The Reflex Shoulder App is free and on our free account, you can complete 2 AI-guided assessments each month. The assessment will measure your range of motion from the comfort of your home.

Forward Flexion

Extension

Abduction

To measure abduction, lift your arm out to the side as far as you can comfortably. One arm of the goniometer should lie flat against your back, and the other arm should move with your arm.

External Rotation

To measure external rotation, rotate your arm so that your hand points away from your body. The angle at the hinge of the goniometer will indicate the amount of external rotation.

This can be tricky to do by yourself, so you may have to ask the help of another person to use the goniometer correctly. When visiting a physiotherapist, patients are often measured while lying down.

Our recommended goniometers:

#1. Complete Goniometer Set by ASA TECHMED – 6 Pieces
#2. 12 Inch Goniometer – Single Piece
#3. Medigauge Digital Goniometer

What if you don’t own a goniometer?

How to measure your shoulder range of motion using a wall

If you don’t have access to a goniometer, there are a few other ways to estimate shoulder range of motion. In this method, you can simply use a wall to keep track of your range of motion progress.

Flexion

Measure the distance from the floor to the mark on the wall and label it with today’s date. As you continue your recovery process, your wall will record your progress.

These methods will give you a general idea of your shoulder range of motion, but not an accurate medical measurement.

Abduction

Use your camera phone to take photos of you extending your shoulder

Conclusion

[/vc_column_text][/vc_column][/vc_row]

You’re 5 minutes away from knowing your shoulder mobility.

With our iPhone and iPad app you can measure your shoulder range of motion in less than 5 minutes and get a clear picture of your shoulder health.

The Reflex Shoulder App is free and on our free account, you can complete 2 AI-guided assessments each month. The assessment will measure your range of motion from the comfort of your home.

The goniometer hinge is placed at the centre of the shoulder joint to measure flexion range of motion

Forward Flexion

Extension

Abduction

To measure abduction, lift your arm out to the side as far as you can comfortably. One arm of the goniometer should lie flat against your back, and the other arm should move with your arm.

External Rotation

To measure external rotation, rotate your arm so that your hand points away from your body. The angle at the hinge of the goniometer will indicate the amount of external rotation.

This can be tricky to do by yourself, so you may have to ask the help of another person to use the goniometer correctly. When visiting a physiotherapist, patients are often measured while lying down.

Our recommended goniometers:

#1. Complete Goniometer Set by ASA TECHMED – 6 Pieces
#2. 12 Inch Goniometer – Single Piece
#3. Medigauge Digital Goniometer

What if you don’t own a goniometer?

How to measure your shoulder range of motion using a wall

If you don’t have access to a goniometer, there are a few other ways to estimate shoulder range of motion. In this method, you can simply use a wall to keep track of your range of motion progress.

Flexion

Measure the distance from the floor to the mark on the wall and label it with today’s date. As you continue your recovery process, your wall will record your progress.

These methods will give you a general idea of your shoulder range of motion, but not an accurate medical measurement.

Abduction

Use your camera phone to take photos of you extending your shoulder

Conclusion

[/vc_column_text][/vc_column][/vc_row]

You’re 5 minutes away from knowing your shoulder mobility.

With our iPhone and iPad app you can measure your shoulder range of motion in less than 5 minutes and get a clear picture of your shoulder health.

The Reflex Shoulder App is free and on our free account, you can complete 2 AI-guided assessments each month. The assessment will measure your range of motion from the comfort of your home.

To use a goniometer to measure shoulder range of motion, you may need the help of another person.

The goniometer hinge is placed at the centre of the shoulder joint to measure flexion range of motion

Forward Flexion

Extension

Abduction

To measure abduction, lift your arm out to the side as far as you can comfortably. One arm of the goniometer should lie flat against your back, and the other arm should move with your arm.

External Rotation

To measure external rotation, rotate your arm so that your hand points away from your body. The angle at the hinge of the goniometer will indicate the amount of external rotation.

This can be tricky to do by yourself, so you may have to ask the help of another person to use the goniometer correctly. When visiting a physiotherapist, patients are often measured while lying down.

Our recommended goniometers:

#1. Complete Goniometer Set by ASA TECHMED – 6 Pieces
#2. 12 Inch Goniometer – Single Piece
#3. Medigauge Digital Goniometer

What if you don’t own a goniometer?

How to measure your shoulder range of motion using a wall

If you don’t have access to a goniometer, there are a few other ways to estimate shoulder range of motion. In this method, you can simply use a wall to keep track of your range of motion progress.

Flexion

Measure the distance from the floor to the mark on the wall and label it with today’s date. As you continue your recovery process, your wall will record your progress.

These methods will give you a general idea of your shoulder range of motion, but not an accurate medical measurement.

Abduction

Use your camera phone to take photos of you extending your shoulder

Conclusion

[/vc_column_text][/vc_column][/vc_row]

You’re 5 minutes away from knowing your shoulder mobility.

With our iPhone and iPad app you can measure your shoulder range of motion in less than 5 minutes and get a clear picture of your shoulder health.

The Reflex Shoulder App is free and on our free account, you can complete 2 AI-guided assessments each month. The assessment will measure your range of motion from the comfort of your home.

How to measure shoulder ROM with a Goniometer

To use a goniometer to measure shoulder range of motion, you may need the help of another person.

The goniometer hinge is placed at the centre of the shoulder joint to measure flexion range of motion

Forward Flexion

Extension

Abduction

To measure abduction, lift your arm out to the side as far as you can comfortably. One arm of the goniometer should lie flat against your back, and the other arm should move with your arm.

External Rotation

To measure external rotation, rotate your arm so that your hand points away from your body. The angle at the hinge of the goniometer will indicate the amount of external rotation.

This can be tricky to do by yourself, so you may have to ask the help of another person to use the goniometer correctly. When visiting a physiotherapist, patients are often measured while lying down.

Our recommended goniometers:

#1. Complete Goniometer Set by ASA TECHMED – 6 Pieces
#2. 12 Inch Goniometer – Single Piece
#3. Medigauge Digital Goniometer

What if you don’t own a goniometer?

How to measure your shoulder range of motion using a wall

If you don’t have access to a goniometer, there are a few other ways to estimate shoulder range of motion. In this method, you can simply use a wall to keep track of your range of motion progress.

Flexion

Measure the distance from the floor to the mark on the wall and label it with today’s date. As you continue your recovery process, your wall will record your progress.

These methods will give you a general idea of your shoulder range of motion, but not an accurate medical measurement.

Abduction

Use your camera phone to take photos of you extending your shoulder

Conclusion

[/vc_column_text][/vc_column][/vc_row]

You’re 5 minutes away from knowing your shoulder mobility.

With our iPhone and iPad app you can measure your shoulder range of motion in less than 5 minutes and get a clear picture of your shoulder health.

The Reflex Shoulder App is free and on our free account, you can complete 2 AI-guided assessments each month. The assessment will measure your range of motion from the comfort of your home.

How to measure shoulder ROM with a Goniometer

To use a goniometer to measure shoulder range of motion, you may need the help of another person.

The goniometer hinge is placed at the centre of the shoulder joint to measure flexion range of motion

Forward Flexion

Extension

Abduction

To measure abduction, lift your arm out to the side as far as you can comfortably. One arm of the goniometer should lie flat against your back, and the other arm should move with your arm.

External Rotation

To measure external rotation, rotate your arm so that your hand points away from your body. The angle at the hinge of the goniometer will indicate the amount of external rotation.

This can be tricky to do by yourself, so you may have to ask the help of another person to use the goniometer correctly. When visiting a physiotherapist, patients are often measured while lying down.

Our recommended goniometers:

#1. Complete Goniometer Set by ASA TECHMED – 6 Pieces
#2. 12 Inch Goniometer – Single Piece
#3. Medigauge Digital Goniometer

What if you don’t own a goniometer?

How to measure your shoulder range of motion using a wall

If you don’t have access to a goniometer, there are a few other ways to estimate shoulder range of motion. In this method, you can simply use a wall to keep track of your range of motion progress.

Flexion

Measure the distance from the floor to the mark on the wall and label it with today’s date. As you continue your recovery process, your wall will record your progress.

These methods will give you a general idea of your shoulder range of motion, but not an accurate medical measurement.

Abduction

Use your camera phone to take photos of you extending your shoulder

Conclusion

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You’re 5 minutes away from knowing your shoulder mobility.

With our iPhone and iPad app you can measure your shoulder range of motion in less than 5 minutes and get a clear picture of your shoulder health.

The Reflex Shoulder App is free and on our free account, you can complete 2 AI-guided assessments each month. The assessment will measure your range of motion from the comfort of your home.

If you want to measure your shoulder range of motion now, Reflex: Shoulder App is the quickest and easiest way you can measure your ROM.

How to Measure Shoulder ROM – 4 methods

Goniometer that can be used to measure shoulder range of motion

How to measure shoulder ROM with a Goniometer

To use a goniometer to measure shoulder range of motion, you may need the help of another person.

The goniometer hinge is placed at the centre of the shoulder joint to measure flexion range of motion

Forward Flexion

Extension

Abduction

To measure abduction, lift your arm out to the side as far as you can comfortably. One arm of the goniometer should lie flat against your back, and the other arm should move with your arm.

External Rotation

To measure external rotation, rotate your arm so that your hand points away from your body. The angle at the hinge of the goniometer will indicate the amount of external rotation.

This can be tricky to do by yourself, so you may have to ask the help of another person to use the goniometer correctly. When visiting a physiotherapist, patients are often measured while lying down.

Our recommended goniometers:

#1. Complete Goniometer Set by ASA TECHMED – 6 Pieces
#2. 12 Inch Goniometer – Single Piece
#3. Medigauge Digital Goniometer

What if you don’t own a goniometer?

How to measure your shoulder range of motion using a wall

If you don’t have access to a goniometer, there are a few other ways to estimate shoulder range of motion. In this method, you can simply use a wall to keep track of your range of motion progress.

Flexion

Measure the distance from the floor to the mark on the wall and label it with today’s date. As you continue your recovery process, your wall will record your progress.

These methods will give you a general idea of your shoulder range of motion, but not an accurate medical measurement.

Abduction

Use your camera phone to take photos of you extending your shoulder

Conclusion

[/vc_column_text][/vc_column][/vc_row]

You’re 5 minutes away from knowing your shoulder mobility.

With our iPhone and iPad app you can measure your shoulder range of motion in less than 5 minutes and get a clear picture of your shoulder health.

The Reflex Shoulder App is free and on our free account, you can complete 2 AI-guided assessments each month. The assessment will measure your range of motion from the comfort of your home.

The post How to Measure Shoulder Range of Motion appeared first on Siphox Health.

What is Frozen Shoulder?

Kevin Kendaru — Mon, 23 May 2022 08:53:57 +0000

Frozen shoulder is a condition that causes pain and stiffness in the shoulder joint. It can make it difficult to move your arm and perform everyday activities. Many people wonder what causes frozen shoulder, how to treat it, and whether or not it will go away on its own. In this article, we will answer all of your questions about what is Frozen Shoulder, its causes, symptoms, stages, treatments, and recovery tips.

What is a Frozen Shoulder?

Medically, Frozen shoulder is known as adhesive capsulitis. The shoulder joint is a ball and socket joint, which means that the round head of your upper arm bone (humerus) fits into a shallow socket in your shoulder blade (scapula).

The characteristic feature of frozen shoulder is complete loss of External Rotation.

The Three Stages of Frozen shoulder:

Freezing stage:

Stage I: This is the first stage of frozen shoulder and is also known as the painful phase. You may feel pain when you move your arm, and your range of motion (ROM) will start to decrease. Typically the shoulder pain is worse at night. The onset of pain and reduction of ROM in this stage is sometimes confused with Rotator Cuff tendinopathy. However, Rotator Cuff tendinopathy cases do not have a gradual decrease in Range of Motion, whereas adhesive capsulitis will have week-on-week reduction of shoulder range of motion.

Duration: 2-9 months

Frozen stage:

Stage II: This is the second stage of frozen shoulder, characterised by “pain and stiffness” in varying proportions. Your pain may decrease during this stage, but your range of motion will continue to decrease. In the early stages of Stage 2 of Frozen shoulder, you may primarily still be experiencing pain. The latter part of the frozen stage is characterised with more stiffness than pain.

Duration: 4-12 months

The Frozen stage is characterised by reduction in pain, and consistently low range of motion.

Thawing stage:

Stage III: This is the final stage of frozen shoulder. Your range of motion will start to improve, but you may still have some pain and stiffness. The gradual return of range of motion is due to reducing inflammation and fibrosis in the shoulder joint.

Duration: 12-36 months

Reference: Idiopathic Frozen Shoulder

How Long Does Frozen Shoulder Last?

Frozen shoulder typically lasts anywhere from six months to two years. However, there are some patients who show symptoms for up to four years.

Can frozen shoulder come back?

Recurrence is uncommon, however the other shoulder can become affected in up to 17% of patients within 5 years.

Most patients are able to recover their full range of motion, however some patients have reported reduced range of motion more than a decade after they had a frozen shoulder. Reduced range of motion not only increases risk of injuring your shoulder, it also impacts quality of life by restricting activities that someone used to do with full range of motion of their shoulder.

What does frozen shoulder feel like?

Frozen shoulder can cause a dull, aching pain that gets worse with movement. You may also feel stiffness and decreased range of motion in the affected shoulder. The symptoms of frozen shoulder typically develop slowly over time and worsen over the course of several months.

What is frozen shoulder pain like?

The freezing stage is associated with the highest degree of pain, lasting anywhere from six weeks to one year or more.

Frozen shoulder pain begins as a dull ache with increasing intensity over time. I felt like my shoulder joint was being jabbed with a hot metal poker. It “was on fire.” Pain radiated down my arm. Reaching up or sideways was excruciating. Dressing was next to impossible. This type of discomfort was new and took my breath away.
Janice Tovey

What Causes Frozen Shoulder?

There are two main types of frozen shoulder: primary and secondary. In both cases, frozen shoulder is caused by contracture of the glenohumeral joint; ie the tightening of the muscles, tendons, skin, and nearby tissues that causes the joints to shorten and become very stiff. Fibrous tissues also develop in the shoulder joint, creating a meshed web around the glenohumeral joint.

However the exact causes for the above mechanisms are still unclear.

Primary Frozen Shoulder

Primary frozen shoulder happens for unknown reasons and often spontaneously without an obvious preceding event . It is more common in women and people over the age of 40.

The shoulder capsule becomes inflamed. Specifically, the synovium is the connective tissue that lines the inside of the shoulder capsule. Inflammation of the synovium is called synovitis, which is often the first cause of primary adhesive capsulitis.

As well as synovitis, Primary Frozen Shoulder also shows fibrosis of the shoulder joint capsule, which the is development of fibrous connective tissues in response to injury or damage.

The main cause of primary frozen shoulder is unknown, however the initial inflammation is associated with increased collagen (the main protein building blocks in animal cells) and the presence of cytokines, which are small proteins that control the activity of other immune cells. This suggests that frozen shoulder is in part caused by auto-immune functions in the body.

Secondary Frozen Shoulder

Secondary frozen shoulder happens after a shoulder injury from over-use or from trauma of the shoulder. Damage and immobility of the shoulder can cause fibrosis and inflammation of the shoulder capsule.

What is the main cause of frozen shoulder?

You can get frozen shoulder from trauma or injury of the shoulder, or frozen shoulder can be idiopathic, arising spontaneously.

The prevalence is about 3-5% of the general population. The peak age of onset is 40-60 years of age, and women are slightly more likely to get it.

How do you get frozen shoulder?

Frozen shoulder has a prevalence of up to 20% for people with diabetes, much higher than the average. Therefore people with diabetes are more likely to get frozen shoulder.

Other co-morbid conditions for adhesive capsulitis include hyperthyroidism, hypothyroidism, hypoadrenalism, Parkinson’s disease, cardiac disease, pulmonary disease, stroke, and even unrelated surgical procedures such as cardiac surgery, cardiac catheterization, neurosurgery, and radical neck dissection.

How to Cure Frozen Shoulder

There is no cure for frozen shoulder. In most cases, the condition will simply go away by itself. However, depending on the severity of the condition and if the patient has had huge changes to their life, a range of treatments are available.

What is the best treatment for frozen shoulder?

The best treatment of frozen shoulder depends on what stage you are in, as each stage has different symptoms and pathologies.

Frozen Shoulder Treatment During Freezing Stage

The freezing stage is characterised by widespread inflammation in the joint capsule, synovium, and ligaments causing pain as the main symptom.

Treatment during the freezing stage should be to minimise pain so that you can continue with daily activities with as little discomfort as possible.

Rest and Ice

The easiest step is to rest the shoulder and apply ice packs. Application of ice can bring immediate relief to pain caused by swelling (inflammation).

Non-Steroidal Anti-Inflammatory Drugs (NSAIDs)

NSAIDs such as ibuprofen or naproxen to help reduce pain and inflammation. NSAIDs work by blocking the production of prostaglandins, which are hormones that are involved in the process of inflammation at sites of damaged tissue in the body.

Steroids (local or oral)

Corticosteroid injections or oral steroids can be used to directly reduce inflammation in the shoulder joint. These are typically only used if NSAIDs have not worked, as they come with a range of potential side effects. Short to mid-term steroid use has shown to be effective in managing symptoms of adhesive capsulitis, however the effects were not maintained 6 weeks after stopping it.

Corticosteroids are drugs that mimic cortisol, a hormone produced by the body to temper an overreactive immune response. Corticosteroids rapidly reduce inflammation either directly or throughout the body. These can be administered orally or directly by a needle into the shoulder.

Locally injected steroids have been proven to be more effective than oral steroids for reducing pain.

Steroids are most effective during early stages of frozen shoulder- from the freezing stage to beginning part of frozen stage to control inflammation and reduce pain.

Pain-relieving Physiotherapy

The goal of pain relieving physiotherapy treatments is to reduce your discomfort and enable you can do daily activities. Pain relief may come from electrotherapy.

Electrotherapy reduces pain and increases function by increasing energy at the site of injury. Modalities include Laser, short wave diathermy and ultrasound.

Pain-relieving Physiotherapy has the best outcomes when used in conjunction with NSAIDs and/or steroids, rather than PT alone.

During periods with high pain, it is important not to do do any strenuous PT as this can increase inflammation and pain.

Remember that the goal of treatment during the freezing stage of frozen shoulder is to reduce pain, and ease normal functions of daily living, including getting better sleep.

Frozen Shoulder Treatment During Frozen Stage

Frozen stage: The loss of range of motion (ROM) is profound in this stage due to fibrosis in the joint capsule and surrounding ligaments. Treatment strategies should primarily aim towards gradually increasing and regaining range of motion with a structured mobilisation Physiotherapy program.

Hydrodilatation

Hydrodilatation (HD), also known as Distension Arthrography, can be used early in the frozen stage to break down the fibrosis structures and accelerate regaining range of motion. This treatment is the injection of saline, steroid, and local anaesthetic into the glenohumeral joint. However, not much difference is shown compared to a steroid injection into the glenohumeral joint.

NSAIDs can also be used to keep pain at bay during the frozen stage.

This is best treatment for most people with frozen shoulder. However, if mobilisation physiotherapy and Hydrodilatation has not worked for weeks to months for reducing pain and regaining range of motion, you may resort to Manipulation Under Anaesthetic (MUA) or Arthroscopic Capsular Release (ACR) treatment, both of which are discussed below.

Note that MUA and ACR are very invasive. Before making this decision, ensure that you have worked consistently with your physiotherapist and have been monitoring your shoulder range of motion. Regaining range of motion can be slow, however most people see progress over a series of weeks and months.

How to monitor shoulder range of motion?

You can use an app such as Siphox Health to measure your shoulder range of motion and track pain. Knowing what stage of frozen shoulder you are in is key for ensuring that you take the best course of action for your condition.

The Siphox Health App is easy to use and provides accurate range of motion measurements for your shoulder. You can simply download the app from the AppStore, create an account you will be guided through the exercises and view your measured ROM on the screen. It uses your front-facing camera and you can do a full assessment in 4 minutes from home.

Siphox Health App which is used by people with frozen shoulder to measure their range of motion and track pain during their experience with adhesive capsulitis.

Frozen Shoulder Treatment During Thawing Phase

In the final phase of frozen shoulder, pain will be minimal or non-existent with gradual increase of range of motion over the last few weeks. At this stage, surgery treatments are no longer needed.

Physiotherapy is the main treatment- from mobilisation to increasing strength in your shoulder.

How to fix frozen shoulder

If the above conservative treatments of frozen shoulder, the following operative procedures are used to fix the shoulders. By breaking or removing the connective tissues in the shoulder joint, range of motion is restored.

Surgical Treatments

In severe cases of Frozen Shoulder, surgery may be necessary to release the tightened tissue around the shoulder joint. Surgery should only be considered if after 6-9 months of the conservative treatment above has not been successful in relieving the symptoms.

The main surgery options for primary frozen shoulder are Manipulation Under Anaesthesia (MUA) and Arthroscopic Capsular Release (ACR).

Manipulation Under Anaesthesia (MUA)

MUA for frozen shoulder is a method of moving the arm through ranges of motion under anaesthesia. The fibrous shoulder capsule prevents ROM of the shoulder, and forcibly moving the shoulder joint through the range of motion breaks these fibres.

MUA is an effective way of treating primary adhesive capsulitis in the frozen stage (Stage 2), where external rotation is less than 50% of the “good arm”. MUA should not be performed for patients with secondary frozen shoulder. If you have secondary frozen shoulder, you should opt for Arthroscopic Capsular Release.

How Manipulation Under Anaesthesia is Performed

MUA does not require cutting into the body or other specialist equipment. Under anaesthesia, the patient’s shoulder is gently moved through the normal ranges of motion of the shoulder:

Flexion
Abduction
Internal & external rotation, with the arm at 90º abduction
External rotation with arm close to the chest
Cross-body adduction

Manipulation Under Anaesthesia for frozen shoulder. The patient is under general anaesthetic and the surgeon moves the shoulder joint through flexion. The movement breaks the fibrous tissues that have developed in the shoulder joint. Image courtesy of Vivek Pandey & Sandesh Madi under Creative Commons License

Abduction of a frozen shoulder during Manipulation Under Anaesthetic (MUA) procedure. During Abduction beyond 90º, the head of the humerus is supported by the assistant to prevent dislocation or other complications. Image courtesy of Vivek Pandey & Sandesh Madi under Creative Commons License

These movements will break the fibrous web that has grown in the shoulder complex. The breaking of fibres can often be felt or heard by the surgeons. During the procedure, the surgeons will not push against and excessive resistance from the frozen shoulder. Instead, they will move to the next exercise in the sequence. The movements are then repeated to ensure all ranges of motion has been acquired.

Often, surgeons will inject local anaesthetic and/or steroid injections, to reduce post-operative pain. However there is not much evidence to show if this is necessary.

MUA has shown to be effective with improvements lasting long term for the patients. The timing of the treatment does not impact results, so you don’t need to rush to make a decision to get it done.

What are the risks of Manipulation Under Anaesthesia?

The data for MUA shows a complication rate of 0.4%. The range of motion of flexion and abduction respond very well to MUA, however there may still be reduced ROM in external and internal rotation. The lack of recovered ROM is due to surgeons being careful when performing external internal rotation movements.

During the procedure, the surgeons will support your scapula and shoulder joint appropriately for each movement.

Although rare, some complications have been reported for MUA, typically when the surgeons push to reach terminal range of motion.

MUA for patients with diabetes

Patients with Diabetes achieve the same benefits of regaining shoulder range of motion after MUA. However 36% of diabetic patients required a repeat procedure, compared to 15% of non-diabetic patients.

Arthroscopic Capsular Release (ACR)

Arthroscopic Capsular Release has become the preferred treatment for Frozen Shoulder compared to MUA. However there is no strong evidence to suggest that it is better.

“Arthroscopy” is the procedure of inserting a narrow tube connected to a fibre optic cable into the shoulder joint.

What is Arthroscopic Capsular Release (ACR)?

The capsule is a layer of tissue that surrounds the shoulder joint. The Frozen Shoulder will cause the shoulder capsule to thicken and contract, which then limits movement at the shoulder.

Arthroscopic Capsular Release involves cutting some of the fibrous tissue around the capsule to allow for more movement in your shoulder. This is done by making several small incisions (portals) around the shoulder. Fibre-optic camera is inserted into one portal and surgical instruments are inserted into other portals. The surgeon will look at the shoulder through the camera while removing tissue to release the capsule. A radio frequency device (RFD) is used to remove the tissues using heat. The tissues thickness can be 4 mm or up to 7 mm thick.

Arthroscopic Capsular Release (Video)

Arthroscopic Capsular Release view through the arthroscope. The RFD clears tissues in the shoulder joint. Image courtesy of George Murrell, Specialist Arthroscopic Shoulder Surgeon.

The Arthroscope is typically 2.9 mm wide and inserted through the posterior portal, which is located 2 cm below and 2 cm towards the centre of your body from the acromion. You can feel your acromion with your opposite hand reaching across your chest to your shoulder, it is the bony tip of your shoulder blade (scapula). Reaching a finger over the acromion, you can feel where the posterior portal would be.

Arthroscopic Capsular Release is done as an outpatient procedure, which means you will not need to stay overnight in the hospital. The procedure typically takes 30-60 minutes. The surgeon will work quickly to reduce inflammation of the shoulder joint.

MUA after ACR

After the procedure, the surgeon will perform Manipulation Under Anaesthetic of the shoulder, as described above. This ensures that full range of motion of the shoulder has been regained

Physiotherapy after Arthroscopic Capsular Release

Aggressive physiotherapy is recommended after ACR, nay, necessary, with no restrictions on range of movement of the shoulder. Before signing up for ACR, you must buy into the treatment. The treatment will only be effective if it is followed suitable physiotherapy as prescribed by your medical professionals.

Arthroscopic Capsular Release for Diabetics

Patients with Diabetes have reported clear benefits of ACR, however there are reports of reduced ROM and higher pain compared to non-diabetic patients after ACR.

Post-Operation Care after MUA or ACR

Suitable pain control is required for 2-3 weeks using NSAIDs and Ice packs is necessary after ACR and MUA treatments.

Physiotherapy after Surgery

A structured Physiotherapy programme is essential for the next 4-6 months after surgery. The goal of physiotherapy is to maintain the regained range of motion from the procedures.

The physiotherapy programme should consist of early passive and active-assisted Range of Motion exercises with scapula stabilisation in the first stage.

This is followed by strengthening exercises for rotator cuff, scapular muscles, and core rehabilitation.

MUA vs. ACR

Before starting an invasive procedure to cure frozen shoulder, patients must follow the conservative treatments effectively for 6-9 months. Only if these treatments have not produced effective results, then invasive procedures can be explored.

There is no evidence proving the superiority of ACR or MUA over the other. MUA is the most cost-effective way to treating severe cases of frozen shoulder. A study has shown that complication rates for both MUA and ACR are 0.05%.

Conclusion

Frozen shoulder is a debilitating condition that can be treated with various methods, both conservative and invasive. Conservative treatments include managing pain and following advised physiotherapy programmes best suited to the current stage of frozen shoulder.

Arthroscopic Capsular Release (ACR) and Manipulation Under Anaesthetic (MUA) are two of the most invasive procedures for frozen shoulder, but should only be considered after 6-9 months after the onset of adhesive capsulitis and enthusiastic participation in conservative treatments.

Take control of your shoulder recovery with Siphox Health

The post What is Frozen Shoulder? appeared first on Siphox Health.

How To Increase Range of Motion in Shoulder

Kevin Kendaru — Sat, 21 May 2022 15:48:12 +0000

To increase range of motion in the shoulder, we must look at the 3 contributing factors: the human, muscles, and joints.

Firstly you have to want to increase range of motion in your shoulder, otherwise regardless of the knowledge you consume, you won’t put it into practice to reach your range of motion goals.

Reasons to increase range of motion of your shoulder:

Injury recovery

Injury will reduce the range of motion of a shoulder. Therefore increasing range of motion has the following benefits:

Regain lost range of motion and be able to perform daily tasks with ease and without pain
Participate in sports and activities again
Prevent future injuries
Perform at the same level of competency pre-injury and above

However, many people who previously had an active lifestyle often do not complete their rehabilitation to pre-injury range of motion, making them vulnerable to re-injury.

Measuring your shoulder range of motion improvement

To improve something, first you must measure it, so it is best practice to get an accurate measurement of your current shoulder range of motion. By getting a foundation range of motion assessment, you will be able to see how your range of motion has improved in the coming weeks and months.

The key ranges of motion of the shoulder are Flexion, Abduction, Internal Rotation, External Rotation, and Extension. You can ask your physiotherapist to give you your measurements for each of the above movements, which is what they will measure in your first session using a goniometer. Usual cost of a physiotherapy assessment is $60-$100 USD.

Alternatively, you can measure your shoulder range of motion yourself. You can do this by purchasing a goniometer, but will need the help of another person.

Or you can use a shoulder range of motion measurement tool such as Siphox Health. The Siphox Health App uses your front-facing camera to analyse your shoulder range of motion and is used by physiotherapists. The app is really easy to use and you are guided through the assessments and shown your range of motion in real time. You can find Siphox Health on the AppStore.

What affects range of motion in shoulder

Before we go into the exercises, it’s important to know what affects range of motion and how we can impact them. Range of motion is affected by two components of the human body: joints and muscles.

Muscles

Muscle tightness has the biggest effect on range of motion. Muscles become tight from increased tension from either active of passive mechanisms.

Active mechanisms include muscle contraction and spasms that are actively engaged to move your limbs.

Passive mechanisms such as Postural Adaptation or scarring can cause muscles to shorten and therefore decrease range of motion.

Joints

The shoulder joint is a synovial ball-and-socket joint. The overall health of the joint will affect Range of motion and conditions such as Frozen Shoulder, Tendonitis, and Bursitis can significantly reduce range of motion.

How to increase range of motion in shoulder

The following exercises are based on the foundation that you already have some range of motion in the shoulder.

Shoulder Mobility Exercises

There are a number of exercises that can help to improve shoulder mobility. These exercises work by strengthening the muscles and tissues around the shoulder joint. This helps to improve range of motion and flexibility. Some examples of shoulder mobility exercises include:

Seated Shoulder Press

Sit with a dumbbell in each hand, palms facing forward. Press the weights overhead, extending your arms straight. Lower the weights back to the starting position.

Lateral Raise

Start by standing with a weight in each hand, palms facing your sides. Raise your arms out to the sides, keeping your elbows slightly bent, until your arms are parallel to the floor. Lower the weights back to the starting position.

Front Raise

Start by standing with a weight in each hand, palms facing your thighs. Raise one arm straight in front of you, keeping your elbow slightly bent. Lower the weight back to the starting position and repeat with the other arm.

Shoulder Stretches to increase Shoulder Range of Motion

Stretching is another great way to improve shoulder range of motion. Shoulder stretches help to lengthen the muscles and tissues around the shoulder joint. The effectiveness of stretching is measured by increase in range of motion. Depending on your experience, the increase in range of motion from stretching initially may not be from lengthening of the muscles, but from your tolerance to stretching. Stretching is as much of a mental and physical practice.

The greatest increase in range of motion from static stretching occurs between 15-30 seconds. Additionally, no elongation of the muscles occurs after 2-4 repetitions.

Older adults may need longer stretch times than the 15-30 seconds recommended above. This study found that 60 second static holds showed greater improvements for older adults.

Doorframe Stretch

Stand in a doorframe with your arms raised overhead. Lean forward until you feel a stretch in your shoulders. Hold for 30 seconds.

Pec Stretch

Stand with your arm extended out in front of you and your palm against a wall. Step forward with the opposite leg and lean into the wall, feeling a stretch in your chest. Hold for 30 seconds.

Triceps Stretch

Start by standing with your arm extended behind you and your palm against a wall. Bend your elbow and bring your hand back toward your head, feeling a stretch in your triceps. Hold for 30 seconds.

Safety Tips

When performing shoulder exercises and stretches, it’s important to take some safety precautions. Here are a few tips to keep in mind:

Warm up before you start exercising or stretching

This helps to prepare your muscles and joints for the activity.

– Start with lighter weights or resistance and gradually increase as you get stronger.

– Use proper form and technique when performing the exercises or stretches. This helps to prevent injuries.

– If you feel any pain, stop the exercise or stretch immediately and consult a doctor or physical therapist.

Following these tips can help you safely improve your shoulder range of motion. Shoulder mobility exercises and stretches are an effective way to increase range of motion and flexibility. Be sure to warm up before you start and use proper form to prevent injuries. If you have any pain, stop the exercise or stretch immediately and consult a healthcare professional.

Key takeaways

Increasing range of motion of your shoulders is very beneficial to your health. Whether you are regaining range of motion from an injury, preventing injury, or increasing your mobility, the most important factor is to be motivated to do so.

Increasing the range of motion of your shoulder can take time and discipline. For best results, enlist the help of a professional. To stay motivated and get recommended exercises for your range of motion, use Siphox Health, which is available on the AppStore.

References:

Page P. Current concepts in muscle stretching for exercise and rehabilitation. Int J Sports Phys Ther. 2012;7(1):109-119.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3273886/
Feland JBMyrer JWSchulthies SSFellingham GWMeasom GW. The effect of duration of stretching of the hamstring muscle group for increasing range of motion in people aged 65 years or older. Phys Ther. May 2001;81(5):1110–1117 https://pubmed.ncbi.nlm.nih.gov/11319936

The post How To Increase Range of Motion in Shoulder appeared first on Siphox Health.