Avoiding Frozen Shoulder

May 17, 2021

Doing this one stretch can help

Take a moment to test all the directions in which you can move one of your shoulders. Along with this functionality comes some instability.

Pull one shoulder back as far as you can. Now move that arm straight up and down in front of you. Easy. Next, rotate that shoulder forward, extending your scapula outboard in back. This motion is now difficult. You have just simulated a condition called “frozen shoulder.” With it comes tendon inflammation and a high risk of severe tissue damage, such as detached tendons.

Sit at your computer the way you normally do. How are your shoulders positioned? If you are like 99.9% of other people sitting at a computer, your shoulders are rotated forward.

Over time, the tendons elongate from being stretched in this position and you develop frozen shoulder. Recovery can take years of physical therapy. To avoid this, set aside a few weekly sessions of prevention. Brace your hand against a doorjamb and push the shoulder back for 15 seconds. Do this four times per shoulder.

About the Author

Mark Lamendola

Mark is an expert in maintenance management, having racked up an impressive track record during his time working in the field. He also has extensive knowledge of, and practical expertise with, the National Electrical Code (NEC). Through his consulting business, he provides articles and training materials on electrical topics, specializing in making difficult subjects easy to understand and focusing on the practical aspects of electrical work.

Prior to starting his own business, Mark served as the Technical Editor on EC&M for six years, worked three years in nuclear maintenance, six years as a contract project engineer/project manager, three years as a systems engineer, and three years in plant maintenance management.

Mark earned an AAS degree from Rock Valley College, a BSEET from Columbia Pacific University, and an MBA from Lake Erie College. He’s also completed several related certifications over the years and even was formerly licensed as a Master Electrician. He is a Senior Member of the IEEE and past Chairman of the Kansas City Chapters of both the IEEE and the IEEE Computer Society. Mark also served as the program director for, a board member of, and webmaster of, the Midwest Chapter of the 7x24 Exchange. He has also held memberships with the following organizations: NETA, NFPA, International Association of Webmasters, and Institute of Certified Professional Managers.