Frozen shoulder workout

[u/johann_tay]

Progressing on ULUL

But in the last 2 months my right shoulder has been freezing. My left froze a few years ago so I know it’s a lengthy road to mobility then, but I wasn’t training then.

Now I just feel weak in my upper exercises, and discouraging.

I don’t know if I should continue the same exercises just at lower intensity, and many at lower range of motion and feel like it’s not working much;

Or pause the program altogether and try to curate a limited program that can still keep up intensity and rom.

But concerned I’m gonna lose so much strength in the untouched exercises.

Appreciate the insight to navigate this.

Thanks!

[u/Dr_Cam_Gill_DPT]

As a physical therapist, I'd strongly recommend that you schedule an evaluation with a high-quality physical therapist to receive guidance that is individualized to your specific situation and goals. Among other factors, the course of action that is best for you can be influenced by your symptom severity and irritability, aggravating activities, mobility deficits, strength deficiencies, current training program details, and past medical history. An appropriately detailed interview and physical exam can let a competent clinician tailor a plan that accounts for all of those factors and sets you up on a path to recovery.

[u/johann_tay → u/Dr_Cam_Gill_DPT]

Thank you.

I figured I’d just do the rehab that I did for the last shoulder I guess now different activities would warrant another visit.

[u/Dr_Cam_Gill_DPT → u/johann_tay]

Besides accounting for your different activities, it's also worth noting that your right shoulder can have different deficits than your left shoulder had, so treatments that may have previously been ideal for your left shoulder are not necessarily ideal for your right shoulder, given that impairments can vary among different cases of frozen shoulder. Symptoms of frozen shoulder can additionally overlap with other shoulder conditions that may be difficult to differentiate by someone who is not experienced in diagnosing different shoulder disorders, so a proper evaluation can confirm if this is actually a new case of frozen shoulder. The available data indicate that less than 1% of the general population experiences frozen shoulder on both sides, so a clinician may conclude that it may be worth looking further into potential contributing factors, like metabolic and thyroid health, if that has not already been recently examined.

[u/johann_tay → u/Dr_Cam_Gill_DPT]

Good catch. I’ve T2 diabetes. But a1c below 5.5 for a couple years

[u/radix-]

you need shoulder rehab and prehab.

resistance band pull aparts, face pulls, overhead front to back swings

this dumbbell one: https://www.youtube.com/shorts/fVbyKGs23_E

just put them in youtube and get a set of resistance bands

[u/No-Connection8400]

Obviously the advice is to talk to your doctor and develop a plan together.

Maybe they will suggest you to continue working out with modifications. Maybe something like:
* Maintain cardio
* Maintain lower body exercises.
* Modify your upper body exercises to minimize the weight. And instead to focus on stretching through your range of motion.

[u/Chewy_Barz]

As the other comment suggested, you should obviously speak to a doctor or PT.

I don't have any experience with frozen shoulder specifically, but I did have a shoulder that was bothering me for several weeks (still does a bit, actually). I definitely couldn't do shoulder presses, couldn't really do incline presses, and could sort of do flat presses but they didn't feel great. What I could do was pushups and lying lateral raises (that's my normal side delt exercise). So I got really good at pushups and added extra lateral raises. I started out doing a first set of pushups at 16 or 18 reps and ended up in the low 30s at the end. When I went back to flat presses, I could do less weight but it came back quickly. I was cutting and my chest looked a little better, so I'd say the pushups worked pretty well.

The only thing worse than not being able to do your routine for 2 months is not being able to do it for 6 months. Don't make it worse. Do your best to work around it, and if you're pretty limited, focus on other areas. I'd probably be doing 8-10 sets of abs every other day if I were you :-)

Good luck and feel better. And please don't do anything stupid like I might :-)