Stiff Shoulder Treatment

Stiff Shoulder? Consider These 3 Easy Treatment Options.

The shoulder joint is a complex combination of bones, muscles, and ligaments that allows us a wide range of movement and flexibility. This movement at the shoulder is possible because of the amount of mobility the shoulder joints allow. The glenohumeral joint (shoulder ball-and-socket joint) allows significant rotation and gliding, enabling us to reach above our heads. This is also helped by the extra range that comes from the glide of the scapula (shoulder blade) on the rib cage, and also the rotation of the clavicle (collar bone) joint. These three joints combine to give us extensive reach above our heads, behind our backs, and to the sides. Unlike other joints in the body, which have little movement, the shoulder complex relies on coordinated muscle activity to allow this range of motion. Without reasonable muscular control, we would not be able to perform these movements well or without risking injury.

If you have experienced shoulder stiffness at any point, you will know how frustrating it can be. Limitation to your normal shoulder movement means you cannot easily reach cupboards in the kitchen or perform sporting activities that you usually manage well. Many factors can cause shoulder stiffness, but some are easy to address yourself. It is always helpful to have a precise diagnosis of why your shoulder is stiff and/or painful before starting treatment. Getting a good assessment is imperative to ensure you fully understand what is going on with your shoulder and how to manage it.

Three Common Areas Where Stiffness Can Occur: Simple Treatments to Improve Your Shoulder Movements:

1) Mobilize Your Mid Back:

If you are aware that you have a stiff mid-back that limits your shoulder mobility,n try taping two tennis balls together with some tape. Wrap it around the two balls in a figure of eight, so they are firmly attached next to each other.

Put the balls either on the floor and lie on them or up against the wall and lean against them. Try to get the balls between your shoulder blades in the mid-back area. Apply some body pressure to the balls and roll them up and down to release tension from your mid-back. This should feel like a ‘nice pain’ that is helpful. Do this for 2-3 minutes over the middle of your back, moving up and down slightly to cover all potentially tight areas. Once you have done this, repeat your shoulder movement to see if it feels any better. This technique can be done 1-2 times per day and takes just a minute.

2) Release the Muscles and Tissue at the Back of Your Shoulder:

Often, the tissues at the back of the shoulder can get tight or overworked (latissimus dorsi/infraspinatus/teres minor/posterior capsule). This can restrict normal shoulder movement and add to shoulder pain. Try massaging the back of your shoulder for 4-5 minutes each evening and see if it releases your shoulder a little. This can be done in two easy ways.

The first is to sit upright away from the back of a chair. Cross your good arm under your painful arm and reach under the armpit to the back of the shoulder (the back of the armpit area). E45 cream or coconut oil works well for this. Massage into the back of the armpit area in circles and press firmly into any tender spots you find. Hold firm pressure on these tender spots for 30-60 seconds, or until they begin to release and feel less tender. The massage should start slightly tender but get more comfortable as you continue. Re-test the stiff or painful movement when you finish and see if it is better. If so, it is worth trying this technique for several weeks.

3) Stretch Your Lats:

Sometimes the muscle that runs under your shoulder and attaches near the ball-and-socket joint (latissimus dorsi) can cause pain and stiffness. Try relaxing this muscle by stretching it to see if it helps your movement. Stand facing a wall. Place your forearms on the wall in front of you, with your elbows to your wrists, touching the wall. Both wrists should be together and touching, and so should both your elbows. Keep your back flat and don’t be tempted to lean your stomach in towards the wall. Slowly slide your forearms up the wall, trying all the time to keep your elbow and wrists together in front of you on the wall. When you cannot slide any further up the wall, stop and hold this position, breathing slowly and relaxed. It should feel strong, not painful, when you have it. Hold the stretch for around 60 seconds, then relax back down. Try this several times a day, and if you feel it is improving your shoulder movement, keep it going.

All three of these techniques are quick and straightforward to try for yourself. We have chosen them because, in our experience, they often occur in patients with shoulder pain and stiffness. It is worth trying some techniques yourself to see if you can improve your shoulder, as you will feel more in control of the problem and better equipped to deal with it. Always ensure that if the problem does not go away, you consider seeking advice and a complete assessment from a physiotherapist.