Self-massage for frozen shoulder / shoulder pain
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- Опубліковано 16 лис 2013
- My blog: bodymindconspiracy.com
So you've got a shoulder that doesn't like to go as high as it used to. Heck, maybe you have full-fledged frozen shoulder, where simple everyday tasks can be nearly impossible due to your lack of range of motion.
Try this simple self-massage technique which uses the principles of myofascial release. You'll be compressing some relevant meat and fascia, and then just waiting around. Doesn't sound terribly exciting, but this will send a strong message to your nervous system about what is and isn't possible. Give it a try and let me know what you think in the comments below! - Навчання та стиль
Ian, is the best massage therapist in my opinion.
You are a breath of fresh air! Simple, clear instructions with a friendly and straightforward delivery. I appreciate your suggestion to be gentle and careful with the body. Very impressed. Thank you.
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yeah.. feels better thanks.
Nice delivery too.
It worked that quick. Thank you for your generous help.
TRY THIS EXERCISE TO
ua-cam.com/video/tKrhyVleV1Y/v-deo.html
Glad this older video popped up in my recommended. I'm still recovering from right rotator cuff injury, several months after professional physical therapy. This helps me tremendously with my daily at-home physical therapy! I only wish I had seen this video much sooner.
Really helpful. Thanks so much.
I laughed so hard because you caught me applying too much pressure.... then you said you can see (us) through the computer screen.... thanks for the great sense of humor.
Thanks for the tips.
amazing!! you're a total lifesaver. hats off to you for the help
Thanks man this helped me a lot ! :)
AWESOME VIDEO.
THANK YOU
Thank so much for sharing your knowledge. Have a great day
Thanks! I loved your video. It's helpful and fun.
Beth G.
Great video!
so funny, I'm a teacher, working in a student computer lab and trying to improve my flexibility in my frozen shoulder at the same time. I kept cracking up at some of your comments. My students were wondering???
Very useful. Thank you so much. Feeling better already.
You're awesome. I have "tender" and trigger points all over my body, I've followed a few other helpful videos on here but unfortunately none of them seemed to emphasize or articulate the importance of how "gentle" you need to be. Thank you once again. 👍
Thank you so much brother God bless you
I was in excruciating pain, for years this pain would come and go, but know I know why, I feel so relieved now,
thank you for the video
Great to hear!
TRY THIS TO
ua-cam.com/video/tKrhyVleV1Y/v-deo.html
thanks man alot of thanks , really works , I can go to the gym just after I did this
Thank you, have frozen shoulder and this relaxing massage has definitely eased it up a little. Will try every day and let u know what happens.
Thank you very very very much
Regards
Thank You So Much Sir... I Did This And It Really Worked... Thnx Once Again... God Bless !!!
Thanks for the advice I got a very minor case of frozen shoulder in my left shoulder so this will help me a lot thank u so much
Masterful.
Thanks so much.
Helped!
certainly worth a try
Thanks!
Really helpful.. Tnx a ton
Oh my god it helps a lot thank you bro
Howdy, just wanted to let you know that, while I didn't feel complete relief of my shoulder impingement ( brought on by falling palm first onto a pool deck a few years ago, and further aggravated by a car accident) I have a sneaking suspicion that it will yield great results in the long run. Will be cheerfully adopting the duck grip whilst stuck in traffic or otherwise free from shaking hands with people so to ensure continued societal success :) Fabulously clear directives and keen wit you have there sir. Thanks for posting this! Cheers.
Thank you for this very simplesolution!
ua-cam.com/video/tKrhyVleV1Y/v-deo.html
#DRDCARE TRY THIS TO
Thanks...God bless.
Thank you for sharing..👍
hi really like your work i'm a massage therapist always trying to learn new techniques thanks you very much you have given me a new way to look at approaching my work thanks again have a great day
Mario Pace crazy
thank you
very helpful!!! almost immediate relief from shoulder/ rotator cuff pain that has been dogging me for weeks!!!...I'll keep at it and look at more of your vid's...(and take off as much clothing as you like, lol.)Seriously though, VERY helpful and caringly delivered... :-)
Thanks so much. Discovered you by accident. So glad I did. Used technique on frozen shoulder in shower etc over last few days. Much less pain and greater mobility and range. I can function at work again. Thanks big time!
Michael
Excellent! Keep me updated!
Brilliant
Hello,Thank you so very much. my shoulder is much better. I will continued used this treatment, because my jobs is very difficult at all time. That help so much.
Don't sleep in the side with shoulder blade pain. It's the hardest thing to do but sleep on the other side helps a ton
Pls send some more self massage techniques.
Thanks
Yes I do this but that video didn't; Explained like u after i had my mussels pain there. Thank u honey.........keep up date...God bless u.
I am Appreciate, Thanks
That improves range of motion.
Thanks so much going to try this over and over. Been diagnosed with rotator cuff injury hurts mostly if my arm is bent at elbow and then raised as if I am going to fly lifting up and down so much pain. Can I still go to the gym. What exercise is best to keep active? Great video thanks again
Hi...I just tried this and I must say it relieved some of my pain....I was told to do the exercise where you put arm against the wall and push forward and I must say that hurt so bad....but doing this I did not have any pain. Thank you for the video
Hi, Thanks for posting this . I have just tried it a couple of times and giving your frozen shoulder support is a very good tip, that my therapist didn't want to provide and has left me in pain and soreness. It has progressively gotten worse as I went to the therapist who was forcefully stretching my arm back. I actually came here to find out where the next video for frozen shoulder stretches is? I couldn't find it in your list of videos. Thanks. I also read bits of your blog and will comment there separately.
Thank you! I've been trying to relieve shoulder and arm pain by treating trigger points with tennis balls and deep massage, which of course is painful! This is a different approach which I've just tried and, yes, it does feel a bit better. In my case I have trigger points in my neck, shoulders, arms. I've always been led to believe that to treat trigger points it had to "hurt good".
thanks for the great video..also...anyone ever said you sound like Owen Wislon!?
God bless UA-cam
Hey thanx for the video. Is there anything i can do for my left arm spasm. I have this twitching, shooting pain in my left arm. It comes and goes. I got it from yoga i think because my right arm is stronger than the left arm.
Can you please do more vids, they’re so helpful and you make me laugh. You’re a natural at this!!
This seemed to help.
My ulnar nerve has been slightly entrapped from stretching my
subscapularis. The tips of my pinky and ring fingers are numb. Is this
the result of the ulnar nerve being in a bad position all these years
(from bad posture and a tight subscapularis)?
Am I correcting a dysfunctional nerve position or creating it by doing these stretches? I am not sure and cannot find much information on how nerves translate through tissue gradually over time... only from nerve glides. Thanks for any information you may have!!!
I realised that first I have to cut my nail :)
I will try that
i feel so alive thanks man :0 :)
ua-cam.com/video/tKrhyVleV1Y/v-deo.html
I would like to ask, I have only one shoulder feels pain, do I have to do this for both of my armpits?
I find it very difficult to do my "good" side, which would involve bringing my "bad" arm around and placing it in the armpit. It can't make it around the front of my chest. Should I/can I skip the good side?
+Karen Harris Hi Karen, that's definitely fine for now. That said, do your best to keep engaging your painful side in meaningful activity on a daily basis. Try to still use it for brushing your hair, buttoning buttons, etc. The nervous system needs cues that movement is necessary, and it needs to gain confidence in the safety of such movements. Be kind and slow, but do test your boundaries a little more each week. Gradually convince your shoulder that it's not "bad" :)
thx alot. I will try this. I got surgery two weeks a go. I'm seeing a Fysiotherapist, she says a have a little frozen shoulder.
Amazing! Thank you.
Hi there, I work in a rest home and one of the dear ladies there (in her 80s), can barely lift her arm anymore (she says it is arthritis), would this be a useful exercise for her? Thanks in advance.
Oh my - where did you go, Ian? We need you and your sensible solutions... Do you have another channel that you post on?
Massage sloth is his channel
Started having this 2 weeks ago..i woke up after a hard workout and couldn't lift my arm at all it was stiff and swollen and frozen i went to the er they found nothing wrong...i self diagnosed..stopped working out ..took some tylenol ..and using tiger balm .nightly.....started going to work...again monday ..and it is already healing doing some of these ..and others similar..i do construction..so it was rough at first but getting better day by day...
tq
My shoulder is like this since one year, ur technique looks easy nd painless, will it work for me too?
Yessss
I think I REALLY REALLY LIKE THIS. (certainly I like his absolutely lovely and adorable sense of humor.) And I appreciate the detailed explanation of why and where. BUT...i do agree with one reviewer that trying to duplicate the 2nd part of the moves by using THE AFFECTED ARM to reach around and massage the good arm?! uhhhhhh no. More than ambitious, it's sort of fantastical. OUCH Rotator Cuff arm wrapping around to UNaffected arm. Noooooooot gonna haaaaaappen!
+Lorrie marlow This is good feedback, because sometimes things like that don't even occur to me. I'm the first to admit that it can be hard to put yourself in the shoes of someone experiencing pain when you're not there yourself. Thanks for the perspective!
My one shoulder is frozen...why I do exercise both sides
hi there my shoulder is frozen how can i get it back to normal state i can not do martial art at all need help ????
I'm currently undergoing physio for frozen shoulder due to a car crash a while back. It most certainly is the deltoid that's affected, not the rotator cuff, in my case anyway. Also, just yesterday, I visited a local doctor to see if I could get a cortisone and anesthetic jab before physio, he told me my muscle was too atrophied and would be in danger of infection if the needle went into the joint, so no. He then told me to swing BOTH arms back and forth 1000 times daily to break down the 'fuzz' and save myself money on physio. Little wonder my physiotherapist was reluctant for me to go visit this orthopedic doctor ..
how many times a day,i should to do?
thanks
Would it be easy to have someone else perform these exercises for the one whom is in pain?? self therapy seems difficult to be effective?
My shoulder and just and just under my armpit been hurting for 6 months I need help
Hi there
Just been told by doctor I have a frozen shoulder.
I'm struggling to continue with daily activities, will this help to relieve...
How many times a day should I do this...
Thanks
My left shoulder is very bad i can feel.it when you did one of movements.
Hi
I really liked your video helping people having a healthier painless living.
I have this pain all around my right shoulder, when I lift my shoulders up sideward I feel few things always moving on the side of my shoulder.
When I move my shoulder back and forward I feel a crack on the collar bone, and I also have this pain on the back of my shoulder closer to the spine(from where the backbone comes out)
I tried this it's causing slightly more pain.
is there any other method.
thank you very much for your precious help
Hussain Ali Thanks for writing! It sounds to me like you're having pain related to posture rather than the rotator cuff. Your upper back muscles are too tight, your pecs are too tight, and they're both pulling hard enough to make you feel discomfort and have popping joints. Here are the stretches I would recommend:A simple stretch for fixing your posture
and
3 essential shoulder stretches for rotator cuff pain (I know it says this is for the rotator cuff, but it's also good for pecs and upper back)In any case, I definitely recommend seeing a doctor if your pain persists. Let me know how this goes!
Very helpful. I can feel the difference in the tissue between the right and the left side - the right (sore side) feels swollen and fleshier; the left side is smooth and flexible.
hi Fern.... I was suffering from frozen shoulder right hand ... past 1 yr... I have done exercise and I can move my hand but... unable lift... plz suggest me what exercise help to lift... plz..
Hi Ian,
I'm looking forward to trying your technique.... is it necessary to do both sides if only one side is affected?
Wanda
Wanda Baranski Hi Wanda, not necessarily. You'll get a lot done just working the affected side. That said, I find that most of my clients have similar tightness on both sides, but one side is kind of being silent and biding its time, waiting to give you grief later. I'd at least give the silent side a few seconds of love. Let me know how it goes!
Will do... the tightness is a result of a fall in December which I thought had sorted itself out but when I was asked to take over the warehouse in June, where everyone endures rapid repetitive movements, it came back very quickly and of course, silly me, decided it would sort itself out again. I am seeing a therapist and even though there has been some progress, I am anxious to move my arm behind my back and sideways sooner rather than later and we are trying to avoid cortison injections. Every little bit helps...
i tried many of what you said. whenever i found those points that you say to put pressure on, those points are kind of painful, not too much. are they normally painful for others too?
***** "Painful, but not too much" is perfect! Go slowly, be gentle. If you don't see any improvement after a week, discontinue and try new strategies. Thanks for the kind comments on my videos!
thanks!
I am having a problem my other hand cannot reach my darkest part of my armpit cause of my surgery, but thanks for this video...
I can explain why...but my shoulder has been a mess for 10 years....somehow doing this has helped tremendously!
Brett McNamara Fantastic! Glad to hear it, let me know how it progresses (you may have some rebounding symptoms; just keep up the good work)
I had a frozen left shoulder a number of years ago and went through torturous pt, which still did not bring it back to what I considered to be 100%. I then received chiropractic treatment which released it-he said it felt like it had been stuck on a rib. I swore I would never go through PT for frozen shoulder again. For the past 6 weeks my right shoulder(dominant) has been tightening up although not frozen. I will be trying your technique.
***** Hi Bonnie, keep me updated! I've seen a lot of frozen shoulder patients go through rough, painful treatment regimens, and I question how useful that is. Go slowly with this, and realize that presence and patience are the two most important ingredients here.
WHy i can't reach my hands behind back if my left arm is above and right arm is below i can do it if right arm is above heelp
Some asymmetry is normal from side to side. If it's just a small difference in shoulder flexibility, that's not at all unusual. If you've got pain or range of motion restriction that's affecting your life, I do recommend going to a doctor for evaluation and referral.
Ty very much my pain is gone
Hi! I was wondering if I could ask you personally about my frozen shoulder. So I live in the Uk and I went to my GP (doctor) and he put me on Naproxen for 2 weeks. (One tablet, twice a day) and that didnt help at all. So I ran out of my tablets today and was going to go back but I decided to do something at home instead. I'm hoping this works, anyways, so with my frozen shoulder, If i have my arm down by my body, I find it really hard to lift it at all, but if I move my shoulder backwards and up, I can move it easily :/ so I definitely think Ive injured the front/ underside part of my shoulder. When you were rotating your arm the way you were in the video, thats where I found it most painful, would you recommend any other type of movement for my condition?? Thank you.
Little Miss since you live in the uk I would recommend that you take physical therapy they can give you some exercises to help and that would probably be covered by your health care plan, but the most beneficial thing you can do is to get to a good massage therapist I also have adhesive capsulitis and my massage therapist was excellent and I gained a lot of my mobility and experienced a huge reduction in pain my pain level, I am also a trained massage therapist. Look for a therapist who is trained in orthopedic neuro muscular therapy and not a therapist who only does relaxation massage, just so you know there will probably be some discomfort during the massage this is not a gentle massage on the beach at a resort,but I am sure that you will get a huge benefit in range of motion and pain reduction,also don't slack off on the physical therapy homework,you have to take proactive approach in your health there is no magic pill,good luck to you.i hope you find somebody like Ian he is awesome so definitely try his massage techniques he is the best that I have seen on you tube and I follow several massage sites
You're OK a tank top, what are you worried about.
I hurt that other arm from holding it proberl yto tight , before you saw me,,😶
It did help, some, i hope to try more, thanks
By the btw your arm pits don't smell, too bad...!?.!
That's not enough friend. You need to talk about if a person can't reach around with fingers like you, and what that would look like.. I would like to see a video of a guy who has frozen shoulder & upper arm pain and or at times.. The shoulder joint has some pain when I do my best to insert thumb. The hand I am using to put pressure is the shoulder that has pain. Whatever thumb I am using,, that shoulder joint is hurting, when I do that move, the pit that I put the thumb does not hurt.. Right now I put pressure on outter side of upper arm just below shoulder joint, and raise arm, that makes pain stop 🛑 and range of motion is better at that time only..
WHAT?!?!?! what just happened. I've been having the most agonizing shoulder nerve pinch for weeks and couldn't get it relieved.
Instant relief when doing this massage. Thanks a million I am human again
Finally getting rom back and pain is going away.
When I mean behind the shoulder I mean the shoulder blade hurts when I take my arm back and Try and lift weights
Now I'm gonna call my friend and tell her to smell my thumbs ^_^
Lol 😁
Just did this on my right shoulder for about 3 minutes and it feels a lot better. i can actually move my arm around 360 with no pain. what do you think the issue might be? this helped a lot.
It's hard to say! Sometimes shoulders seem to tighten up and lose range of motion over time, and they can often be encouraged to loosen up with some gentle contact. If you have persistent problems, please do see a medical doctor for evaluation.
my shoulders been hurting,sore,n stiff barely can move it at times. should I see my doctor, chiropractor,or get a massage?
I'm also a Massage therapist
If you can barely move your shoulders, I do recommend a medical doctor for an evaluation. You may want to ask for a referral to a physical therapist to see if a program of stretching and strengthening will help. Best of luck!
Body-Mind Conspiracy jj
Anything for reaching around the back. That's worse that raising your arm up or to the sides. I can reach at all. I can get my arm up and to the sides now but that part is painful when trying to stretch the tissue. Woo.
Rich Lo My main advice would be to think less about stretching and more about incorporating comfortable activity. The discomfort/resistance that you feel when you try to put your arm behind your back is likely not because of tight/short muscles, but rather because of your nervous system putting the local muscles into a state of spasm when you try to reach like that. In other words, it's not a matter of trying to stretch things out like a rubber band; your central nervous system, for whatever reason, thinks that that position is unsafe for your shoulder, so it simply doesn't allow it.
To convince it otherwise, you can do exercises like the one in this video, and you can tinker with other ways of moving. You can incorporate compression of tissue like we do with the armpit here (which you can also do with your chest, shoulder, or trapezius), just be very gentle with your pressure, and very kind as you go through your range of motion. Breathe deeply, go slowly, and think of it as a process of convincing and reassuring your body. I'll probably have a follow-up video on this in the future. Best of luck!
Does a frozen shoulder heal by itself after time?
They can, but unfortunately frozen shoulder tends to be self-perpetuating. Moving the shoulder is painful, so you move the shoulder less, so smaller movements become painful, so you move the shoulder less, and so on. I think it's a good idea to get any chronic pain/dysfunction evaluated by a medical doctor, and to try conservative treatments and see if they help. Best of luck!
Let the touch remain. That helped a lot!