Top 10 Tips on How to Prevent a Frozen Shoulder

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Frozen shoulder, also known as adhesive capsulitis, is pain, stiffness and difficulty in movement in your shoulder. It may occur in one or in both shoulders simultaneously. It normally affects people of age group 40-60, and is more common in females than in males. Initial symptoms may affect your ability to perform daily life activities. These symptoms get worse with time and, in severe cases, affected individuals may not be able to move their shoulders at all. In this post, I am going to discuss causes of frozen shoulder, frozen shoulder treatment and 10 tips on how to prevent frozen shoulder.

Causes of Frozen Shoulder

Although causes of frozen shoulder are not fully understood, but there are some known causes of frozen shoulders that people should know.

  • When you stop using the joint because of pain or due to a chronic disease (like stroke, diabetes), it can lead to develop frozen shoulder.
  • If you cannot keep full range of shoulder motion because of any shoulder problem, you are more likely to develop frozen shoulder.
  • There are some chances of developing this condition after an injury or surgery.
  • People of ages 40-60, women are more likely to get frozen shoulder than men.
  • Some people say it is an autoimmune disease or idiopathic (unknown).

How to Diagnose Frozen Shoulder?

Your physician may ask for a physical exam if he/she suspects a shoulder pain or limited shoulder movement. An X-ray is done to see whether those symptoms are from another conditions as broken bone or arthritis or not.

Frozen Shoulder Treatment

There are number of treatments for frozen shoulder but majority of the are not very effective.

  • The medical treatment begins with NSAIDS (Non steroid anti-inflammatory drugs), and application of heat to the affected area which is followed by gentle stretching.
  • Corticosteroid injections are also used to reduce pain and swelling in the affected area.
  • Physical therapy and acupuncture can be very helpful in increasing the range of motion.
  • Sometimes treatment can take a year or two before the affected shoulder will get better.

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However there is a new discovery in the field of regenerative medicine that changed the whole picture of the treatment of frozen shoulder and brought hope to many sufferers.

The name of this treatment is Ozone injections and Prolozone.

Ozone Injections for Frozen Shoulder:

Ozone therapy is not a new and innovative therapy, it was initially invented by Germans. This therapy is being used in Germany over 100 years and it is now used in many developed countries of the world. Ozone therapy is getting more and more popularity.

However the use of Oozne injections for frozen shoulder is a relatively new direction that was pioneered by a few doctors. Dr Shelenbergerer  from USA pioneered Prolozone, a unique application of ozone injections for muscular skeletal conditions.

Dr Dulitsky from Australia integrated Ozone Injections with unique structural alignment system that made the treatments extremely effective. His method achieve very high success rate for the right candidates.

Our days ozone injections for frozen shoulder are extensively used throughout the world to reduce pain and swelling in the affected individuals. Use of ozone injections for frozen shoulder is increasing day by day and is very useful treatment approach for treating this condition.

In Australia it is a very new treatment, but more and more patient find the benefits from Ozone injections and Prolozone. Feel free to read more about Dr. Dulitsky’s Frozen Shoulder Treatment or contact us for a Free Initial Consult.


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Let us talk about 10 tips on how to prevent frozen shoulder.

Now we all know what frozen shoulder is, how it occurs, its diagnosis and treatment approaches. Well, we all know this common expression, “Prevention is better than Cure”. Let us talk about top 10 tips on how to prevent frozen shoulder.

1. Include Friendly Bacteria and Vitamin D in your Diet

Whether you have a positive family history to developing autoimmune diseases or not, including some friendly bacteria and vitamin D in your diet can strengthen your immune system and decrease risk of developing frozen shoulder.

2. Adopt Healthy Eating Habit 

If you have a genetic predisposition of developing auto immune diseases, it is very important to eat healthy foods and avoid junk or processed food as much as you can.  Eating natural and healthy foods improve digestive system. It is worth noting that genetic predispositions do not always express themselves and can stay dormant throughout your life if you maintain eating healthy foods.

3. Consult your Doctor

You should consult your doctor whenever you experience any sort of shoulder pain or injury.  Your doctor will explore the cause of pain and tell you whether it is because of arthritis or any other bone problem. Your physician can recommend you physical therapy or any special exercises if he suspects that shoulder pain might be related or can lead to frozen shoulder.

4. Start Stretching your Spine Regularly

It is necessary to maintain your upper back region healthy in order to allow main joint of shoulder complex move properly.  At least once a day, perform an exercise that allow your spine to be pushed forward at its natural tendency. This exercise is very helpful in preventing frozen shoulder, and it does not take much effort and time.

5. Strengthen the Tendons

Strengthening the tendons that surround your shoulders is also a good way to keep you safe from getting frozen shoulders. There are numerous ways do it, the best way to me is to hang on a bar. Most people find it very hard to hang on a bar for 30 seconds. But hanging on a bar for merely 10 seconds can improve your tendons strengthen dramatically.

6. Stretch Your Shoulders

Human shoulder joint is unstable because of need of huge range of motion. It means very strong and well-coordinated shoulder muscles are necessary to perform normal arm motion. The most important factors that play a vital role in normal arm movement are: Shoulder flexibility and shoulder coordination. Doing some sorts of shoulder stretching exercises can improve both these factors and also decreases the risk of developing frozen shoulder.

7. Use your Shoulder Complex Regularly

Numerous tendons and ligaments surround your main shoulder joint. The function of ligaments and tendons is to provide your shoulder enough strength to avoid dislocation of shoulder, but at the same time they provide sufficient flexibility in order to perform variety of daily life activities.  If you do not use your shoulder complex for wide range of motion, ligaments and tendons would not get enough blood supply for nourishment and removal of waste material. Over time, this reduced blood supply may cause tendons and ligaments tighten up that can lead to develop frozen shoulder. So keep using and moving your shoulder complex regularly, and it is a very useful tip on how to prevent frozen shoulders.

8. Move Shoulder Joint after an Injury or Surgery

Unfortunately, if you have got a shoulder injury or surgery and were not able to move your shoulder joint for prolong period of time, you are more vulnerable to develop frozen shoulder. Frozen shoulder develops when you stop using the joint because of a chronic disease or an injury or surgery. If you were undergone by a surgery or injury, ask your doctor for some exercises to move your shoulder joint after period of inactivity. This is not only a useful tip on how to prevent frozen shoulder, but also a good one for the frozen shoulder treatment.

9. Do Shoulder Muscle Exercises

Strengthening the muscle of your chest and upper-back is very important for the shoulder complex movement. If you have stronger chest and upper-back muscles, your chances of developing frozen shoulder are comparatively low. There are several muscle building exercises and you can make your muscle stronger by doing any of those exercises.

10. Adjust and Test Different Sleeping and Sitting Postures

If you spend a lot of your time in front of computer screen, you should think about your sitting posture. Avoid slouching and slumping, and try to keep your shoulders away from your ears. For the people who sleep on their backs, they should keep a pillow under their arms. While sitting or sleeping, position yourself in a way that allow your shoulder joint to move freely to prevent yourself from frozen shoulder.

Are you Suffering from a Frozen Shoulder?

Are these tips not for you because you already are suffering from the never ending pain from having a Frozen Shoulder? Maybe we can help you out! We’re offering Free Initial Consult for anyone with a Frozen Shoulder! If you have any questions or remarks, feel free to leave us a message in the discussion box below!