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Body-Mind-Life Holistic Lifestyle & Pilates Coaching
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#frozenshoulder #frozenshoulderexercises #vanessabhealth
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Body-Mind-Life Holistic Lifestyle & Pilates Coaching
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Hi wonderful people!
Frozen shoulder (adhesive capsulitis) can be painful, ruin your range of movement and last for up to a couple of years.
There are 3 phases:
FREEZING - here the shoulder joint is very painful and movement begins to be limited
FROZEN - the joint encounters adhesions affecting movement
THAWING - the joint begins to move again which can happen fast or slow
You must get specific advice from your doctor about your condition, the exercises on this video are general.
You will learn some helpful tips about frozen shoulder and how to change up the movements as needed.
Listen to your body at all times and never push pain.
EQUIPMENT:
-can of food or light weight a kilogram or under
-small towel
-resistance band (optional)
Hope this routine helps! Follow along listening carefully to technique tips.
***Here are the list of exercises:
1.40 PENDULUMS & CIRCLES
relax joint
move arm from torso
4.00 SHOULDER OPENINGS
(with towel)
5.54 TOWEL TENSION PULLS
keep shoulder blades together
push hands apart as you move towel
7.05 ELBOW OPENINGS
keep elbows shoulder height
band around back of neck
7.54 FORWARD RAISE
press arms up and down slowly
8.16 SIDE RAISE
arms out to side to comfortable height
8.54 BACKWARD PRESS COMBO
move arms backwards
then sides
then front
9.15 ARM CIRCLES
try to join hands and front and back
9.56 EXTERNAL ROTATIONS
elbow tucked
move hand outwards
11.16 BAND SIDE PULSE
arms move up slowly and down slowly while pulsing band to side
11.54 BACK LOW PULSES
shoulders back
band pulsing to side behind body
12.30 INTERNAL ROTATIONS
(suitable if minimal pain or in 3rd ‘thawing’ phase)
anchor band
bring it behind arm - elbow out to side
pull band forward and up
Let me know if you need any help ok ! See you next video.
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Power to Your Core,
Vanessa Bartlett xo
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***About Vanessa Bartlett:***
Vanessa Bartlett is a Pilates Instructor, Personal Trainer, health & fitness presenter, writer, speaker, with 20 years experience in the industry. She gets people results in health, fitness and lifestyle improvement based on her unique combination of Pilates and holistic mind/body programs.
Her own health setbacks experiencing adrenal fatigue and burnout have encouraged her to help people around the world find a more balanced, stress free, healthier lifestyle without the high-impact and fast-paced regimes that still plague the fitness industry.
Vanessa has helped thousands of clients face to face in Sydney, Australia and online including females, males, children and professional athletes achieve a better mind and mind balance.
She has been featured in newspapers and has presented for the Channel 7 Morning Show, TVSN and produced and co-hosted an internet lifestyle show. Vanessa has also received an award for ‘Innovation in Healthcare’ helping clients through meditation and Pilates.
She loves being a mum to Lincoln and Leon and spending quality time with family and friends, always searching for better ways to stay healthy and happy!
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'Be kind to yourself and where you are at right now with your wellbeing. Everyone is on a different journey and at times you may need to slow down, re-assess your health and do things a little differently if that's what your body needs. Focus your health and wellbeing by nourishing your body, mind and spirit and see what can happen.' Vanessa Bartlett
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