Physio Exercises for Subacromial Bursitis to Frozen Shoulder/Adhesive Capsulitis

#ads

David Letterman has advice for Ricky Gervais to just let the 2 years pass which as been true to for me.

Ricky Gervais on David Letterman 9 September 2013 from IFAMT on Vimeo.

Quick story:
I loaded the barbell to do squats but the bar was low so I thought a quick snatch would be ok. After I did that I did feel a mild pull but it would later turn into a 2 year + pain in the delt! Thinking I’m still young I worked out through it all and made it worse until it turned into a subacromial bursitis. Got some scans and a cortisol injection (I avoided getting any more). Pain killers every 4 hours helped. But the bursitis evolved into a frozen shoulder which has been nearly as painful as a rib joint sprain. When the pain kicks in you can’t move, your soul wants to cry and your hand stops working for a long minute. Here are the exercises I went through.

Get your Kinesiology Tape from Amazon | AliExpress | eBay

#ads

Get your Resistance Straps/Bands from Amazon | AliExpress | eBay

Get your Resistance Straps/Bands from Amazon | AliExpress | eBay

#ads

The below stretch is the Prone T and I had to do 3 sets. The first was nearly impossible but after doing the best I could the next 2 were magical not only to open up and stabilise my scapula but also the pain just disappeared.

In summary: I have learned that physiotherapy works on strengthening the part that is hurting. When I bust my back, I was told to slowly build up strength by doing what hurts but just doing it to the point just before the pain happens and then progress week by week.