How to prevent frozen shoulder

How to Prevent Frozen Shoulder (Adhesive Capsulitis)
By Dr. Ben Kim on August 04, 2009
One of the most common and preventable physical health challenges that I have treated over the years is called frozen shoulder, also known as adhesive capsulitis. Even if you don't currently have a problem with your shoulders, I highly recommend that you read this article in its entirety, as the guidelines provided below can help you maintain healthy shoulders and prevent a wide variety of physical ailments of the shoulder and upper back regions.
Frozen shoulder is characterized by a gradual stiffening of the shoulder region. Women first tend to notice that they have difficulty fastening a bra and brushing their hair. Men first tend to notice that it is painful to put their hands in their back pockets or to comb their hair.
Although frozen shoulder is sometimes classified as being idiopathic in nature i.e. without a known cause, my experience has been that there are three major causes of the progressive capsular tightening that characterizes this condition:
Lack of Use of Your Shoulder Complex
Your main shoulder joint (glenohumeral joint) is surrounded by several ligaments and tendons that are meant to provide the joint with enough stability that it doesn't easily dislocate, but also with enough flexibility that you can use your arms for a wide variety of activities.
If you don't put shoulder complex through a wide range of motion on a regular basis through everyday activities and exercise, the ligaments and tendons in this area won't receive an optimal supply of blood for nourishment and removal of waste products. Over time, lack of optimal blood circulation to these ligaments and tendons can cause them to tighten up.
Poor Biomechanics of the Shoulder Complex
Your shoulder complex includes your main shoulder joint, your clavicle (collar bone), breast bone (sternum), shoulder blade (scapula), and upper back (thoracic and cervical spinal regions). All of these areas need to function properly for fluid arm movement.
For example, hunching over in front of the computer for several hours a day can create an alteration in the alignment of your shoulder blade and upper arm bone, which can put significant stress on the ligaments and tendons that surround your shoulder complex. Over time, this stress can cause a mild to severe degree of inflammation in the region, which can lead to scar tissue formation and shoulder stiffening.
Autoimmune Response
Emotional stress, a diet that includes plenty of highly processed foods, a weak digestive system, and a genetic predisposition for autoimmune activity can cause your body to eventually damage your own tissues, including those that surround your shoulder complex. Repeated injury of any kind to your tissues will invariably lead to scar tissue formation, which can contribute to capsular tightening in your shoulder.
Here are some simple steps that you can incorporate into your daily life to dramatically reduce your chances of developing frozen shoulder as you age:
Stretch Your Shoulders