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7 Best Frozen Shoulder Exercises & Stretches Ask Doctor Jo

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Place your hands on your desk, walk your feet back to a 45-degree angle and do 10–15 pushups. Shoulder squeezes helps prevent a hunched posture. Pretend there’s a pencil between your shoulder blades, squeeze them together and hold for 10–20 seconds.

Repeat 10 times. Sit and stands tones your legs and butt. You can build physical activity into your workday to be less sedentary and get more exercise. Walking, alternating sitting with standing, taking active breaks from the computer, and sneaking in mini workouts at your desk are just a few of the ways you can move more, get fit and burn calories on the job. Here’s our seven tips for creating a positive daily routine, if you find yourself working remotely.

1. Keep your alarm set! Sticking to a familiar routine helps it’s still a work day. Keep your alarm set to its usual time and get showered and dressed by the time you’d usually be leaving the house to commute to work. 2. Continue your commute. Office wall sits.

Use a small wall space in your office, lean against it and squat down so that there is 90-degree angle about your knees (hold as long as you can) Office standing calf raises. Perform standing calf raises, holding on to your office chair if balancing is initially challenging. Here are a few ideas to get you started. 1. Walk or ride at least part of the way to work. If you can bike or walk (or even run) to work, this can be an excellent way to fit more activity into your day – and you’ll arrive feeling fresh and energised, with a clear mind.

When working at a desk for 7–10 hours per day, finding opportunities to be active can be a challenge. Medical News Today have compiled five top tips to help you stay active in your working day. Work your commitments into your daily routine. Plug your commitments into your calendar and monitor your progress as you work towards meeting the pledges.

Give an early heads up over any anticipated setbacks or delays. 9. Anticipating problems and problem solving. Think ahead and address problems before they arise to the greatest extent possible.

Make technology work for you If you work at a computer, you likely have access to tools and resources that can help you be more active at work. Set up an electronic alarm on your computer or smart phone to remind you to take an activity break. Stand up while you use your smart phone to read and answer emails and other messages. These 10 tweaks to your everyday behavior will virtually guarantee you a day that’s not just enjoyable but allows you to get more done than you ever thought possible.

1. Start with 15 minutes of. Productivity Work Smarter, Not Harder: 10 Ways to Be More Effective at Work We are creatures of habit and so are our brains. When we establish routines, we.

List of related literature:

4 Use good posture to prevent fatigue.

“Cardiovascular and Pulmonary Physical Therapy E-Book: A Clinical Manual” by Joanne Watchie
from Cardiovascular and Pulmonary Physical Therapy E-Book: A Clinical Manual
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Most of these carry similar advice: save mornings for real work; stop multitasking and do one thing well; make time for yourself; get enough sleep; plan a whole day without any meetings.

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These strategies are not “personal productivity” tips about calendar management or sorting through your cluttered email inbox.

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Strategies can include turning off the phone, closing the web browser and/or email, shutting off the sound that beeps when a new email arrives, clearing off the desk or workspace, turning off the radio and television, asking others not to come in while the client is working, and turning the desk away from the window.

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from Mastering Your Adult ADHD: A Cognitive-Behavioral Treatment Program, Therapist Guide
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Ten tips for a better work-life balance.

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10.Say ‘no’ as often as possible when you have reached your work limits.

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Bonus Tips Therearelots ofthings you candoto makeyour workplace more ADHD “friendly.”

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Work Habits Implement task rotation and spread work throughout day whenever possible.

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from Ergonomic Workplace Design for Health, Wellness, and Productivity
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Once my day gets going, I keep the list close by as a reminder—it’s easy to let these sit or delay and put them off for another day, but I make it a priority to cross them off my list before the end of each day.”7 The Daily Big 3 works for more than beverages.

“Free to Focus: A Total Productivity System to Achieve More by Doing Less” by Michael Hyatt
from Free to Focus: A Total Productivity System to Achieve More by Doing Less
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In total, these tips should add no more than 3 minutes to your day.

“Peak Performance: Elevate Your Game, Avoid Burnout, and Thrive with the New Science of Success” by Brad Stulberg, Steve Magness
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Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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31 comments

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  • Get a shoulder pulley system like the one featured in the video here: https://amzn.to/2QpSBt7 (affiliate link)
    ⭐⭐ Leaving a Question or Comment? ⭐⭐ Hit the �� SUBSCRIBE �� button above first (if you haven’t already), and make sure you mention you’ve subscribed because I like to respond to my subscribers if I can!

  • I have a capsulitis / frozen left shoulder and the Radiologist has suggested Ultrasound-guided glenohumeral joint steroid injection. Do you reckon exercises should be enough to treat this condition

  • I’m not sure if I have frozen shoulders bu I have horrible shpulder pain.. i can’t lift them above my head because they are so tight and I het muscle spasms and if I accidentally bump my elbow or somthing it brings me to tears… its been like this for about 5 years

  • Dr. Jo.I can knees and frozen shoulder problem. Do I have to move my hip and knees when doing the second exercise, please. Thank you.

  • As always, your videos are extremely helpful, especially now during this COVID-19 pandemic. I injured the tricep muscle and shoulder of my right arm last year (’19) when I was actively going to P.T. for a peroneal tendon injury of the left ankle. At my age, I should have known better than to try and reach backwards at an odd angle for a t.v. remote. Initially I thought it would get better with rest and some heat. Six months in, I realized that wasn’t gonna do it and I realized that in the process of allowing my arm to ‘rest’, I had unwittingly allowed ‘frozen shoulder’ to take over. I didn’t get to go see an orthopedic surgeon until March of ’20. He told me I still had a decent range of motion but that we needed to open the shoulder up so he set me up with P.T. 2-3 times weekly for 30 days. I only got to go once before all the pandemic shelter-at-home orders began rolling in. I live in Ky. and our governor began a massive stay-at-home order from the get-go. In compliance with that order, I had to cancel my therapy. However, I’ve continued my exercises here at home as best I could following the therapy sheet they gave me but I haven’t been satisfied with my attempts to relax the shoulder and get it to open up. This video has helped me to do just that so I can continue on with the exercises and feel like I’m making headway. I just wish I could do better with the moist heat therapy. A small heat pad just isn’t enough, but it’s better than nothing. I soak and wring out a clean washcloth, mic it for 30 seconds, shake it out and apply it to my shoulder, wrap THAT in saran wrap and then put the heat pad on high for about 30 minutes at a time. Better than nothing and it does help some. Thanks so much for these videos. They are lifesavers.

  • Thank you! I’ve been diagnosed and fighting FS for 9 months now. Your exercises are the best. My doctor said “Google the exercises…and follow them at home and I won’t make you come back”. So during this time of lock down your services here are truly a life saver!

  • Hi Dr Joe, having real problems with frozen shoulder, very painful I can’t move arm back as high as my waist band, what do you suggest.

  • Dear Doc. Jo, why it happens, what is the reason for frozen shoulder? Does it really take 1-3 years to get rid of it or does it stay like that forever. I am so sad not being able to do things on my own as a very active person I used to be before that. Thanks a lot. Stay safe.

  • I’m so excited my frozen shoulder finally broke free after exactly one year! For three months, every day, I’ve been doing aerobics and lifting small weights. Last week, my shoulder seemed warm and achy so I thought it was getting worse. But yesterday, during the weights, I heard a crackle in my shoulder. This morning it happened again, and now I have full range of motion and no pain! I was really worried before.

  • My mom has frozen shoulder and severe pain in shoulder. She has been doing exercises for months but nothing work on her.Kindly give me suggestion

  • hi everyone,if anyone else is searching for how do i focus on the present try Cypouris Fast Focusing Coach(do a google search )? Ive heard some extraordinary things about it and my neighbor got cool success with it.

  • Thanks for this! My PT only gave me two stretches and with the stay home situation my stiffness is getting worse. I think this will help a lot in regaining mobility.

  • I am 66 years old and recently diagnosed with frozen shoulder. I saw the physical therapist for the first time a week ago. She moved my arm around so much, it was so painful. I actually had bruises on my arm, She did not give me exercises except just to flex my shoulders slightly back, not the scapula squeeze. She did say she thought I was in the thawing stage. I will not be going back to her. Thank you so much for demonstrating how to correctly and safely do the exercises. Some I have already been doing. I am also seeing a massage therapist that is helping me.

  • My age is 21 I have frozen shoulder and frozen neck from last 1.5 years but before that I wasn’t doing any kind of exercise or medicine I wasn’t serious about my Injury but now I’m serious to recover it,
    Is it possible that. Can completely recover my should?

  • Thank you so much for these great exercises. Could you tell me what the diameter of the ball should be to do the stretches, I see they vary from 55-75 cm. Thank you.

  • Hi Dr JO. Im a competitive body builder the other day I sustained an injury to my front anterior delt pain and loss of motion how can I tell if I have a rotator cuff problem muscle strain or frozen strain need advise

  • The first I do in the morning is say my affirmations and journal end exercise, the last thing I want to think about what I have to do for the day ��

  • I have been doing the pulley exercise and today it hurt much more than previous times. What does it mean when your shoulder starts to hurt a little so you start lowering your arm, and then the pain increases all the way down and continues for maybe 15 seconds after fully lowering your arm?

  • Appreciate video content! Apologies for butting in, I am interested in your initial thoughts. Have you considered Yanailey Sanvery Approach (do a google search)? It is an awesome one of a kind guide for becoming more productive minus the hard work. Ive heard some awesome things about it and my work colleague finally got amazing results with it.

  • The title should say “White girl manual to survive a normal day at work” only the last one of this ways or tips could actually be somewhat useful. This is BuzzFeed material right here.

  • I really glad to hear with you.. Now a days I am focusing in spoken English.. I also want to become good English speaker.. INSHA ALLAH one day I ‘ll become definitely..
    I am requesting you please now share video with subtitle.. it would be helpful for understand very well

  • Hi Dr Jo, I’m interested in using a pulley system to assist me doing the exercises but the link in your pinned post appears to be out of date. Any chance of an up to date link for the recommended item please. Thanks

  • Thank you Dr. Jo for doing this video. I am just diagnose that I have adhesive capsulitis injury after my MRI with my doctor. I been suffering for 3 months since then and my Doctor thought is Shoulder dislocation at the begining. May I ask Do you have to do all 7 at one time or you can do few for a period to continue as I am in great pain e.g not even able to put my shoulder behind back a bit at all. Thanks for advise.

  • hi! I’ve been looking for your videos for months. It’s like a relieve stress to me. Right now, I’m on my rest, I got sick bc I’m stress and sleep like 2-3 hour per day or none. My school have many things to memorize, and I’m going to transfer to another school soon <3 wish me luck!

  • Just a little depressed. I am in vfx field and in the type of company I work, they throw any amount of work and I have to finish it in a day or stay late and complete.

    Some days I worked for 10 12 hours, some days. In the worst case, some days I worked like 24-26 hours straight. All that for like a little salary.

    I thought it is about productivity. But it’s not. Trying to change the company, other companies also expects the same throws a work that can be finished in 10 hours on my head and expect me to do it perfectly with quality in 6 hours to get selected for that job. I don’t know how to get that job too.

    All companies filled with nepotism. Atleast this corona virus lockdown gave me a break to rethink about my carrier choices.

  • Thanks for your detailed instruction. It’s very helpful. I am seeing a PT now and he’s having me use the pulley and the towel behind my back. (Actually, a dog leash but who has to know?) He’s also got me placing a pole behind my neck with my hands draped over it. Then twist my upper body. These plus his mobilization stretches with his arms and hands have resulted in considerable improvement in the first week. Massage was having zero effect. Plus I’m glad to know the technical name for FS. I’ll wow everybody down at the diner now. I’ve been mystified why I got this since the precipitating event was just lightly tossing a pebble off to the side, not falling out of a tree.

    Thanks for your effort and your pleasant personality is nice too!:-)

  • thank you so much for this video! i needed to see what other movements I could do that I haven’t already done, and I’ve picked up a few new ones from this video! I’m 23 and I’m going on my 10th month with Frozen Shoulder caused by a shoulder dislocation. I got a MUA about 2 weeks ago and it’s helped a little Range of motion wise but this painnnnn ain’t no joke! Ive been going to PT for about 5 months, and just recent been going every single day. I hope I get back to normal soon! ����

  • Hi doctor… I have a big knot in my back because of my poor posture and I try everything to get of it it cause me pain do you have any suggestions?

  • The video was great and i have some questions, here are my questions:
    What about the things I need to do everyday?
    Do i do them first or after i complete the most important things first?

  • Hello did you speed up the speech is so fast �� I am scared this is a long term thing and FS. My left shoulder mainly in shoulder blade all up to right neck ia awful. I been sleeping on tennis ball. Rolling on one helps but also can inflame worse. This is day six. Im a single mom. Taking medicine have x-ray soon then MRI. It didnt come on sudden i woke with it. Maybe from being on phone in bed too much and carrying my three year old. I have sjogrens too could this be a factor? Please god this can’t go on for months or years. I have to be a mother and this is horrid. Rest makes worse worse when wake. Loosens as day goes or rather still hard. But pain is less. When lay its back to full pain and feels like huge knots in blade. All rock hard and sruck? Does that sound like FS? Its happened before and with pressure drops but always subsides. Praying it will. Its horrid. Sos

  • Forget past failures? That one is just weird.. I’d say it’s more important to accept the fact we aren’t perfect and evaluate the failure instead so that you learn from it.
    Just trying to forget something isn’t very helpful.