Case Study 1: Frozen Shoulder and Pilates - Building Strength and Stability
Background: Understanding Frozen Shoulder
Frozen Shoulder, or capsulitis, is a condition marked by pain, stiffness, and limited movement in the shoulder joint. This condition often disrupts sleep and can affect daily activities. Unfortunately it may take years to fully resolve. Rehabilitation through targeted pilates exercises can play a significant role in improving shoulder mobility. Frozen shoulder generally starts with a great amount of pain while range of motion isn’t affected. But once the pain starts to subside, that’s when range of motion decreases and when Pilates would be helpful.
Question: How Does Pilates Strengthen the Shoulder Joint?
Pilates offers a powerful, low-impact approach to building shoulder stability and strength, which is crucial for recovering from Frozen Shoulder. By focusing on controlled, precise movements, Pilates can help maintain muscle activation and improve joint stability without overloading or straining the shoulder. Here’s how specific Pilates exercises can support this recovery process.
Targeted Exercises for Frozen Shoulder
The following exercises focus on the key muscles surrounding the shoulder and emphasize safe, controlled movements, particularly in the mid and low ranges of motion:
Internal and External Rotator Exercises: These exercises are fundamental for strengthening the rotator cuff. Using a towel under the armpit encourages a close, stable position for the shoulder joint by preventing the elbow from moving away from the body. This activates and isolates the internal and external rotators.
Rhomboid-Focused Movements Below 90 Degrees: The rhomboids, essential for shoulder stabilization, are worked while keeping movements below 90 degrees. Adding gentle rotation activates the rotator cuff, supporting muscle balance around the shoulder joint and encouraging proper scapular alignment.
Closed Chain Exercises: Closed chain exercises, where hands or forearms remain fixed on a surface (such as certain parts of the pilates reformer machine), are particularly effective for shoulder stability. These movements engage multiple stabilizing muscles around the shoulder, reducing stress on the joint while building foundational strength.
Strengthening the Mid and Low Traps, Rhomboids, and Serratus Anterior: Targeting these muscle groups helps stabilize the shoulder blade, promoting alignment and reducing the risk of compensation and overuse of the Upper Traps. These muscles are engaged in many Pilates exercises designed to enhance control and coordination across the shoulder girdle.
Scapula and Shoulder Stabilizers: Strengthening the stabilizers around the scapula and shoulder ensures the shoulder joint remains protected and aligned during movement, reducing stress on the surrounding muscles.
Favorite Exercise - Tricep Kickback on the Reformer: This exercise effectively isolates the triceps while engaging the shoulder stabilizers of the opposite are, creating a balanced support system around the joint. This low-risk movement is great for building strength without compromising shoulder stability.
The Mind-Body Connection: Emotional Health and Physical Symptoms
An interesting perspective comes from physical therapists who observe a common thread between Frozen Shoulder and underlying emotional factors. Many individuals with this condition experience high stress or emotional strain, which can exacerbate muscle tension and discomfort. Emotions, especially unprocessed stress or trauma, may manifest physically.
Pilates' mindful, breath-focused approach can help relieve physical symptoms by promoting relaxation and body awareness. This can allow clients to address emotional tension and develop a holistic sense of wellbeing, contributing to a more balanced recovery and hopefully preventing future re-injury.
Conclusion: Pilates as a Healing Path for Frozen Shoulder
Pilates provides an effective, structured approach to strengthening the shoulder for clients with Frozen Shoulder. By targeting key muscle groups with safe, controlled exercises and fostering an awareness of how emotions influence physical tension, Pilates can significantly aid recovery. This approach not only strengthens the shoulder but also offers clients a space to connect with their body and manage stress, supporting a more complete healing journey.
