How foam-roller stretches “thaw” a frozen shoulder
Frozen shoulder is identified by extreme stiffness and a limited ability to perform everyday shoulder movements—and it primarily impacts women ages 45 to 60. “The tissue in the joint capsule around the shoulder becomes inflamed, which causes pain and limits range of motion,” explains Uma Srikumaran, M.D., chair of Johns Hopkins Orthopaedic Surgery. He notes that women with diabetes and thyroid disorders are at higher risk because of inflammation caused by these conditions.
Fortunately, the fix can be easy and painless: “Gentle stretching is all it takes to loosen up the tissue,” says
Dr. Srikumaran. When done on a foam roller, light stretches massage the tight tissue, breaking up blockages, increasing range of motion in the shoulder joint and flooding the area with oxygenated blood to ease inflammation.
To get the benefits, follow the lead of Jennifer Chocron and repeat these moves three times a week. For best results, Dr. Srikumaran suggests practicing until you can hold each position for at least 10 seconds without pain.
1 1. Lat roll:
Massaging the latissimus dorsi releases tension and develops back strength to take pressure off the shoulder. TO DO: Lie on the side of your stiff shoulder with the foam roller just below your bra line. Extend your bottom arm and bend your top leg, placing your foot on the floor in front of your bottom leg. Slowly move your body down until the roller is in your armpit. Return to start. Do 10 reps.
2. Angel:
This move stretches the supraspinatus muscle to improve reach.
TO DO: Position the roller under your stiff shoulder. Bend the opposite knee and place your foot flat on the floor. Extend your stiff arm out. Keeping your palm toward the ceiling, bring your arm overhead and then back down. Do 10 reps.
3 3. Diamond press:
This move massages out kinks in the trapezius and rhomboid muscles to increase range of motion. TO DO: Position the roller under your spine and place feet flat on the floor. Form a diamond with your hands over your head. Without resting your hands on your head, gently press your elbows down toward the floor, then bring back up. Do 10 reps.