Frozen Shoulder Exercises|Adhesive Capsulitis Relief and Mobility
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- Опубліковано 29 сер 2024
- vanessabhealth...
Body-Mind-Life Holistic Lifestyle & Pilates Coaching
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#frozenshoulder #frozenshoulderexercises #vanessabhealth
vanessabhealth...
Body-Mind-Life Holistic Lifestyle & Pilates Coaching
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Hi wonderful people!
Frozen shoulder (adhesive capsulitis) can be painful, ruin your range of movement and last for up to a couple of years.
There are 3 phases:
FREEZING - here the shoulder joint is very painful and movement begins to be limited
FROZEN - the joint encounters adhesions affecting movement
THAWING - the joint begins to move again which can happen fast or slow
You must get specific advice from your doctor about your condition, the exercises on this video are general.
You will learn some helpful tips about frozen shoulder and how to change up the movements as needed.
Listen to your body at all times and never push pain.
EQUIPMENT:
-can of food or light weight a kilogram or under
-small towel
-resistance band (optional)
Hope this routine helps! Follow along listening carefully to technique tips.
***Here are the list of exercises:
1.40 PENDULUMS & CIRCLES
relax joint
move arm from torso
4.00 SHOULDER OPENINGS
(with towel)
5.54 TOWEL TENSION PULLS
keep shoulder blades together
push hands apart as you move towel
7.05 ELBOW OPENINGS
keep elbows shoulder height
band around back of neck
7.54 FORWARD RAISE
press arms up and down slowly
8.16 SIDE RAISE
arms out to side to comfortable height
8.54 BACKWARD PRESS COMBO
move arms backwards
then sides
then front
9.15 ARM CIRCLES
try to join hands and front and back
9.56 EXTERNAL ROTATIONS
elbow tucked
move hand outwards
11.16 BAND SIDE PULSE
arms move up slowly and down slowly while pulsing band to side
11.54 BACK LOW PULSES
shoulders back
band pulsing to side behind body
12.30 INTERNAL ROTATIONS
(suitable if minimal pain or in 3rd ‘thawing’ phase)
anchor band
bring it behind arm - elbow out to side
pull band forward and up
Let me know if you need any help ok ! See you next video.
Check out vanessabhealth... for comprehensive, easy to follow lifestyle and exercise programs!
Power to Your Core,
Vanessa Bartlett xo
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**About Vanessa Bartlett:**
Vanessa Bartlett is a Pilates Instructor, Personal Trainer, health & fitness presenter, writer, speaker, with 20 years experience in the industry. She gets people results in health, fitness and lifestyle improvement based on her unique combination of Pilates and holistic mind/body programs.
Her own health setbacks experiencing adrenal fatigue and burnout have encouraged her to help people around the world find a more balanced, stress free, healthier lifestyle without the high-impact and fast-paced regimes that still plague the fitness industry.
Vanessa has helped thousands of clients face to face in Sydney, Australia and online including females, males, children and professional athletes achieve a better mind and mind balance.
She has been featured in newspapers and has presented for the Channel 7 Morning Show, TVSN and produced and co-hosted an internet lifestyle show. Vanessa has also received an award for ‘Innovation in Healthcare’ helping clients through meditation and Pilates.
She loves being a mum to Lincoln and Leon and spending quality time with family and friends, always searching for better ways to stay healthy and happy!
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'Be kind to yourself and where you are at right now with your wellbeing. Everyone is on a different journey and at times you may need to slow down, re-assess your health and do things a little differently if that's what your body needs. Focus your health and wellbeing by nourishing your body, mind and spirit and see what can happen.' Vanessa Bartlett
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VANESSA ❣️❣️❣️❣️❣️❣️. I just finished this video and felt instant relief from the very first exercise ❣️. I held a three pound weight for the can of vegetables and my shoulder said “Yes”! It was just what I needed to get some relief in my shoulder! I don’t know 🤷🏾♀️ what the Orthopedic Surgeon will say but I’m going to exercise daily to this until that point.
You are INDEED a gift from God. At my checkup today my doctor told me I was in great shape (minus the shoulder…). Your videos definitely helped get me there. I’m going to put your picture up on our Fireplace ❤️
I went to see my provider today and he diagnosed me with ADHESIVE CAPSULITIS! While he referred me to see an Orthopedic Surgeon I knew where I could come for INSTANT RELIEF❣️❣️❣️❣️. Vanessa❣️. GOD BLESS YOU SIS ❣️
Thank you! I have a frozen shoulder and after watching your video I learned more exercises and also a more correct movement and understanding for the ones that I already make each morning according to the exercises that I learned in my physiotherapy program. Now I have to make my shoulder recovery at home and your videos are helping me a lot.
Hi Nicoleta, excellent to hear this is complimenting your current exercises! Yes there are some effective movements you can do for Frozen Shoulder, so I hope these ones continue to help mobilize the joint for you. Take care and reach out if you need any help ok 🤗👌
Thank you! I just saw my Dr for this. Your vid looks like it'll be just what I need to improve ROM.
Excellent Kathryn 😀🙌 Really hope it helps! These moves can definitely assist frozen shoulder. Do post on this video to give me an update when you do it, and if you have any questions ok 👌🏆 Thank you for connecting!
So helpful -Thankyou. A video rather than paper diagrams will help.
Excellent Chris glad this is helpful 🤗💪 let me know if you need any help ok!
Thank you so much for this! My mother was recently diagnosed with Parkinson's and suffers from a frozen shoulder. Can't wait to do this with her. She also suffers greatly from her allergies and occasional bouts of built up phlegm. Have you ever thought about doing any breathing exercises? Thank you so much for your videos! I myself struggle with a weak core, hunched shoulders and weak glutes. I've gotten a lot of use out of your posture video and I am still working through your videos :)
Hi Lauren, thank you so much for your comment and hope your mum is doing well 🤗 I believe this would be beneficial for her just take your time with this video and do what feels right. For you Lauren I also suggest doing the videos from the Pilates Playlist aswell, and keep working through a variety including lower body exercises for that full body approach. For breathing check the Exercise Tutorials video I did one recently on 'breathing during exercise ' which may help a little. But yes that's a great idea to maybe do something more detailed on breathing 👌🤗 Let me know if you need any other help ok😀
@@Vanessabhealthtv Wow thank you so much for the detailed reply! I will let you know how we feel :)
Lovely... I need... Very good👏👏👏🙏🌹
Great to hear, really glad this has helped you👌 you could do this say 3 x times per week if you like 🤗
M having spodilosis on left side nd frozen shoulder on right side. Yes right, my left shoulder muscles with whole left side feel very loose nd weaken muscles nd right side tightness. What kind of exercise u suggest?
Hi there 🙋♀️ Firstly check with your doctor as to the appropriate exercises for your individual condition. This video is appropriate for frozen shoulder I would do both sides if possible but only if it feels right for your body. If your doctor says it's ok to do these, then you can also work through the Resistance Band Playlist Upper Body & Shoulder routines which may also help 💪😀
Hello maam actually i buyed manual treadmill and run in wrong form that cause my upper lower back muscle hamstring quadriceps abdominal and core muscles are tight weak and strain plz guide me what to do.
Try this video: ua-cam.com/video/1G_etHrCFkM/v-deo.html and this one: ua-cam.com/video/1G_etHrCFkM/v-deo.html Also do any of the Pilates videos to build your core aswell. See the different playlists to help you ok, and only walk maybe no running on the treadmill 💪🤗
Suggest me any pliates video to bulid core muscle and one more thing tell me I have to do first pilates exercise or that knee exercise.
🕉️ 🙏 Shanti
Hope this helped with the shoulder🤗💯💪 Do check out the other videos on here and subscribe too!