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Correct Form And Technique To Avoid Getting Frozen Shoulder

Correct Form And Technique To Avoid Getting Frozen Shoulder

What is a frozen shoulder?

A frozen shoulder is a condition in which your shoulder becomes stiff, making it difficult and painful to move. It happens due to inflammation and tightening of the shoulder joint's surrounding tissues. As a result, the shoulder loses its normal range of motion, feeling frozen in place.

Causes of frozen shoulder

Shoulder Injuries

Injury or trauma to the shoulder can cause inflammation, which leads to a frozen shoulder over time.

Repetitive Movements

Performing certain shoulder movements or activities repeatedly can lead to inflammation and eventually result in frozen shoulders.


Prolonged lack of shoulder movement, such as after an injury or surgery, can result in a frozen shoulder.

Age and Gender

Frozen shoulder is more common in people aged over 40, and it tends to affect more women than men.

Other Medical Conditions

Some conditions like heart disease, thyroid disorders, and Parkinson's disease, can cause of developing frozen shoulder.

Exercises that can cause frozen shoulder

Some exercises, when performed incorrectly or excessively, can cause shoulder injuries, and inflammation, and eventually lead to a frozen shoulder. These exercises include:

Overhead Presses

Excessive weightlifting or performing overhead presses without proper form can strain the shoulder joint and surrounding tissues.

Bench Press

If not done with proper technique or excessive weight, bench presses can put stress on the shoulder joint.

Pull-ups and Chin-ups

Incorrect form or overdoing these exercises can strain the shoulders and lead to inflammation.

Shoulder Raises

Raising weights to the sides or front without proper control can lead to shoulder injuries.

Improper Stretching

Doing stretching exercises that put stress on the shoulder joint excessively or using incorrect form can lead to shoulder problems.

It's necessary to perform exercises with proper form and technique, use appropriate weights, and avoid overdoing them to minimize the risk of shoulder injuries and frozen shoulders.

Treatment of Frozen shoulder

Physical therapy

Physical therapists treat frozen shoulders through a combination of pain management, gentle exercises, and stretching to treat it.

Pain management

Physical therapists may use various pain relief techniques, such as heat and cold therapy, electrotherapy, and myofascial release, to reduce discomfort.


They guide you through specified shoulder stretches to improve flexibility and increase the range of motion of your shoulder joint.

Range of Motion  Exercises

They passively move your shoulder joint to stretch it further than you can do on your own, helping to reduce stiffness.

Proper exercise form and technique to avoid frozen shoulder

  1. Always start with a warm-up.
  2. Gradually increase your exercises to avoid strain on the shoulder joint.
  3. Keep a good posture during exercises by keeping your shoulders back and down to avoid unnecessarily straining your shoulder joint.
  4. During weightlifting, use proper form and lift with your legs rather than straining your shoulders to prevent injuries.
  5. If you're new to exercise or have a history of shoulder issues, consider consulting a fitness trainer or physical therapist to design a safe and effective exercise program.
Next article Role of Warm Up and Cool Down In Training For Injury Prevention

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