“How do you unfreeze your shoulders?”

Frozen shoulder happens when you lose normal motion patterns in the shoulder and the glenohumeral joint starts to become adhesion and/or scarring. First, it is very important to keep joints moving while healing to reduce scar tissue formation, otherwise known as the "fibrosis of repair". If you have been losing range of motion in the shoulder joint, it is very important to have the shoulder examined by a professional. After proper diagnosis, the physician or therapist should be able to give you instructions on stretches and exercises to restore normal movement patterns, if surgery is not necessary.

First you need a good evaluation of the cause of the frozen shoulder. Most of the time good conservative care will be appropriate and effective. I don't like forceful stretching or manipulation unless other treatments are not working. I use gentle manipulation and stretching of the shoulder, upper back and neck along with soft tissue work including myofascial realease and massage. Ice packs followed by hot wet packs help. Other modalities may work including electrial simulation.

In my experience, it is very rare for a 30-year-old to have a frozen without an injury. Range of motion exercises along with a combination of wet heat and ice can also be helpful with the tissues. Remember when you use ice, a manufactured packet that can be frozen or something like a frozen packet of vegetables, etc., AND to have some cloth material between the frozen item and your skin -- never put a frozen item directly on your skin. Also, see a Chiropractor who is involved with sports and/or Applied Kinesiology for a thorough evaluation and possible care.

There are many techniques chiropractors use in frozen shoulders. Two you can read more about are Active Release Techniques and the Neal Asher Technique.