It’s not exactly your common muscle ache or strain from over extending yourself in the gym or working to hard around the house.

Oh no, adhesive capsulitis can be brutal, and perhaps the last thing anyone wants to do when in pain is exercise what’s bothering them!

But, somewhat paradoxically this is exactly what is needed to get better the fastest way possible. But as I always stress on this website, it must be done in the proper way, in the proper order, with the proper combination of exercises and supportive modalities.

As hard as it can be to stick with it, you don’t want your range of motion and pain level to get any worse than they already are do you?

Of course not, and you don’t want to make things worse do you? Again, of course not.

So let’s avoid the normal so called frozen shoulder exercises that may or may not work and focus on what has been proven to work.

Furthermore, let’s dive into what kind of nutritional and supplemental support you can give your body to ease pain and inflammation immediately.

You won’t find many therapists talking about that. Most are purely exercise based, which is certainly important.

But you’re only prolonging your agony by not integrating the whole picture using the combination of proper diet, supplements, and rest along with your physical therapy program.

So it boils down to a choice you must make.

Do you want to mess around with something so important as this?

How many more sleepless, pain filled nights can you stand?

For a complete set of information by someone who has been through this and knows what works and what doesn’t work, click here now.

To reiterate adhesive capsulitis goes through three main phases as follows:

1 The 'freezing' stage when the deltoid muscles start to become painful and lose their normal range of motion. It's imperative at this early stage to take immediate action with the proper physical therapy program to minimize healing time.

2 The 'frozen' stage, just as the name implies this could be considered the worst phase of this ordeal. The pain may or may not lessen a bit during this stage, but it's still quite painful regardless, but the range of motion is at its worst.

Simple every day tasks become problematic, just think of anything that involves moving your arm across your body or above your head…not gonna happen.

3 The 'thawing' stage which is self descriptive. Your pain and stiffness start to lessen and finally you start getting some of your range of motion back.

So we obviously want to maneuver through the first two stages as quicky as possible and get to the third and final thawing stage where we begin to heal and get back to normal.

This can be accomplished with the proper physical therapy and support program.

There are various simple protocols and bits and pieces floating around on the internet on what to do. This can be dangerous as it's not the full picture.

What's needed is a complete, synergistic program put together by someone that has been through the proverbial fire and come out a winner. Someone who then chose to help others lessen the time it takes to heal and avoid common mistakes.

A combination of the best frozen shoulder exercises in the ideal combination for maximum healing. Nothing to guess at.

Such a program can be found by clicking here.

But what can we do to help strengthen ourselves and prevent it in the first place? Afterall prevention is always better than trying to cure something after the fact, no matter what the disease is.

Here's an easy exercise you can perform a few times a week to help keep your deltoid area in peak condition. Couple this with a smart weight training and flexibility program such as yoga or pilates and you're all set!

Stand upright facing a wall, move inward with your arms just a bit above your head. Keep going until you feel a bit of a stretch in your shoulders.

Do four rounds of eight counts each.

Coupling this exercise with some simple doorway stretches makes it even more powerful and injury preventing.

Again, these will do no good unless you actually practive them, and no one can do it for you. So be strong and keep at it, every day, you'll be glad you did.

Any minor inconvenience that you may feel this cause pales in comparison to dreaded conditions like adhesive capsulitis or other similar injuries so keep that in mind.

If you need inspiration to keep working out like you should just imagine for a moment what it would be like to be in excrutiating pain and have next to know range of motion in your arms.

Being unable to do such simple things you used to enjoy freely such as petting your cat or dog, picking your grandaughter up or playing any kind of sports.

All of that is impossible if you have an injured deltoid girdle.

Not to mention other basic things such as going to the bathroom or feeding yourself!

That should light the fires underneath you to do your frozen shoulder exercises!

For a complete at-home program to help heal what ails ya go here now.

It can be easy to fall into self-pity and give up when faced with such a debilitating disease. This will only make things worse and prolong your suffering.

Lack of sleep due to being uncomfortable at night and not feeling rested the next day can just exacerbate the issue at hand.

It's time to be strong and keep going.

And remember that it's a combination vs single exercises that will keep you on the road to recovery. And it also bears reminding that there needs to be a certain structure of this combination for the desired effect.

This is why it's so important to get information from someone who has actually been there and done that and gotten through the pain. Learn from someone else's  experience so that you can bypass the common pitfalls of healing from this condition.

For more information on a more detailed program from just such a person click here.

I don't want to come off as some genius physical therapist by any means. What I'm trying to impress upon you is knowledge that I've learned from loads of research coupled with all of the real world experience that I've garnered from my mother who had, and beat, frozen shoulder.

So this blog is full of the best of both worlds, a true experience from an actual sufferer backed by science and research.

It was all packaged into one complete, step-by-step program right here.

Many times with physical injuries it can be most beneficial to rest the affected body part as much as possible. This is not one of those cases, here we need to keep things moving to prevent them from getting even stiffer, more constricted, and painful.

This is where the proper combination of frozen shoulder exercises come in.

As a quick reminder, remember, it's imperative to get a proper diagnosis first from a qualified professional.

If it turns out that you have something other than adhesive capsulitis then you'll need a different treatment program tailored to that specific problem. This could very well be totally different protocol.

Furthermore, using the wrong program for the wrong condition could actually exacerbate and lengthen the duration of your pain!

Ok, now that that's out of the way, let's get into a general discussion on the topic of this post.

We have a few main goals with this kind of treatment program:

1- To prevent the further tightening up of your muscles and joints. Physically moving your shoulder in specific ways is imperative, though admittedly potentially uncomfortable or even downright painful. You don't want to lose any more of you range of motion (ROM) than you already have.

Plus, this will help prevent more pain as well as diminish how long it lasts in the long run.

But again, it's so important to be doing the right exercises and in the right way, otherwise you could be making things worse!

2- To strengthen and tone the affected muscles and joints. This condition many times has at its root a weak shoulder girdle, so you want to strengthen that so you don't get it again!

Just remember to stick with the program, and I highly suggest clicking right here to be shown a very specific, and very in depth program designed by someone that has been there and done that and gotten pain free.

It's up to you to take care of yourself and keep from getting worse, or prolonging the suffering.

I believe you can implement the frozen shoulder exercises for a quick recovery if you follow the program shown here.

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Here is a great article by Michele Kirsch which is applicable when choosing your ideal program that I found over at the uk mail site,which is attributed at the end of the article. This can give you some insight into preventing and/or treating frozen shoulder in relation to an exercise program. Enjoy and I hope it helps you in your quest to stay informed on how best to prevent/heal frozen shoulder pain!

Exercise caution: Why your personal trainer could be wrecking your health

By Michele Kirsch

Dawn Elliot, a 46-year-old mother of four, had always made keeping fit a priority. Despite working for the NHS, raising a family and having a part-time job as a life model, she still managed to find time for regular sessions at the gym.

But convinced her workouts weren’t as effective as they could be, Dawn decided to sign up with a personal trainer when her local gym offered a discounted rate.

‘I felt I’d pushed myself to a certain level of fitness on my own, and wanted to step up my programme with exercise tailored for me,’ she says.

At the first session, she mentioned the lower back problems she’d had since having her first child 24 years ago. ‘Although this never stopped me exercising, I flagged this up during the initial assessment because I didn’t want to do anything that would make it worse.

‘The personal trainer didn’t really seem very interested. He certainly didn’t make any allowances for my back. I remember he had me running on the treadmill one day and I said: “This really hurts,” and he said: “No pain, no gain.”

‘He did prescribe some exercises to strengthen my lower back, but the pain only got worse.’

(ADMIN NOTE- Dont buy into this ‘no pain no gain crap’, pain is there for good reason, as a warning sign that your chosen frozen shoulder exercises aren’t right for you!)

By now Dawn, a phlebotomist (someone who takes blood samples) had begun to skip her weekly sessions with the trainer because the pain was so terrible. ‘There were days when I couldn’t walk properly I was in such agony.’

Dawn then went to see an orthopaedic consultant, who said she’d have to ‘rethink’ her lifestyle, including stopping her workouts for good because, in fact, she had a prolapsed disc.

Doing exercises specifically on that area of the back – as the trainer had recommended – was the worst thing she could have done.

Personal trainers have become an increasingly popular way of getting fit. Not only are you getting a programme tailored to your needs and ability, but costwise-40 to £70 a session) it can be less expensive than signing up to a gym and never going.

The problem is that anyone in the UK can set themselves up as a personal trainer – and the quality of the training they offer is now coming under scrutiny as stories such as Dawn’s become more common.

Leading chartered physiotherapist Sammy Margo says there’s been a significant rise in the number of patients being injured during sessions with personal trainers. Sometimes this is because the clients themselves push for quick results and don’t tell their trainer the truth about their physical niggles.

But in other cases, injuries are a result of the personal trainer’s lack of expertise – some trainers simply don’t know enough about how the body works. The result is that clients are left with problems ranging from frozen shoulder to prolapsed discs, sciatica and even hernia.

The issue is one of training. While some personal trainers will have undertaken sports science degrees at university, many others have ‘qualified’ on the basis of a course lasting just a few weeks, if that.

‘It’s not rocket science for a reasonably intelligent person to work out that exercise professionals are not produced on courses lasting two weeks, six weeks or even 12 weeks,’ says Alan Gordon, an exercise and nutritional specialist with more than 40 years’ experience, including a degree from the sports specialist Loughborough University.

(ADMIN NOTE- This drives home another important point that you have to get a qualified professional to give you the proper frozen shoulder exercises)

‘There are over 7,000 “accredited and qualified” people who’ve done these short courses, and this figure is increasing all the time,’ he says.

‘But showing you their certificate from an official training organisation does not mean the trainer has the expertise to know how your body moves biomechanically. That sort of training takes at least two years of course work.’

In some cases, the personal trainers who are attached to gyms are trained by the gyms themselves, and these courses can be as short as two days.

‘What is really lacking in these short training programmes is the personal bit,’ says Gordon. ‘That means being able to assess and thoroughly know how an individual person moves when they bend, stretch or lift a weight.

‘This is essential to a personal training programme because everybody moves in a different way.’

A few years ago, Gordon was involved in a legal case brought by a group of 38 people against their personal trainers – many had been given the same series of stretches printed off the internet, though they were all of different heights, weights and builds.

Some of the stretches were ‘ dramatically unsuitable’, says Gordon, and a third had their personal injury claims settled successfully out of court.

In theory, the trainers who’ve only taken short courses should be filtered out through the Register of Exercise Professionals (REPS), a governmentbacked body that regulates the fitness industry according to standards set by exercise professionals themselves.

Jean-Ann Marnoch, chief registrar, says the standards are reviewed regularly, but points out that REPS membership is voluntary.

‘There are currently 28,000 registered members,’ she says. ‘But I’d like to see every personal trainer in the UK on the register, all meeting the same standards.’

Yet are the standards set by the industry itself good enough? Some experts think they are not.

At the moment, a ten-week, fulltime diploma course will get you qualified to REPS level 3 – the standard set for a personal trainer.

‘We no longer associate ourselves with REPS,’ says Greg Brookes, who runs GB Personal Training. ‘Most personal trainers are REPS 3, but the standard is embarrassingly low.’

It’s not just the risk of injury that is worrying. If you want to lose weight, your personal trainer needs to understand about nutrition and lifestyle. ‘No amount of exercise can make a client lose fat if other issues aren’t addressed,’ says Brookes.

Knowing the difference between normal, muscular post-workout pain and the type of pain that signals injury should be a basic skill of personal training, says Sammy Margo. ‘I’d argue that not all personal trainers are skilled to do this level of assessment.’

It was a skill Dawn’s trainer clearly lacked. A few months after her slipped disc diagnosis, despite having been told by the consultant to stop exercising, she went to see another trainer, Jan Keller, who specialises in personal strength and conditioning work.

Keller, who has a degree in sports and exercise science from the University of Wales (as well as a diploma in personal training) found Dawn also had a hip problem.

Working slowly and and liaising with her physiotherapist, he got her to do rehabilitative strengthening work and, within weeks, she felt stronger and almost pain-free.

Keller, like other highly qualified personal trainers, would like to see stricter guidelines in place. ‘Dozens of my clients have been made worse by the exercises prescribed by those personal trainers.

One thing you should never do with lower back pain is prescribe exercises that work directly on that area, as it makes the pain worse. Yet this is just what many people are advised to do.’

Alan Gordon adds: ‘Some people do hire personal trainers to be pushed – and that in itself is fine. But it’s up to the trainer to push them correctly and safely within the boundaries of their physiologically tested and established capabilities.’

Dawn, who’d always considered herself ‘gym savvy’, says that, with hindsight, she should have listened to her own body and stopped. ‘You always have to know your own limitations,’ she says.

Read more: http://www.mailonsunday.co.uk/health/article-1208760/Is-personal-trainer-wrecking-health-Experts-express-concerns-amateurish-instructors.html#ixzz0Q3fr1lNZ

Well, I hope you found that article thought provoking, just remember to get your frozen shoulder exercises from someone ‘in the know’ such as the designer and author of the following at-home program. Take care.