Frozen shoulder? When I wake up some mornings, my right shoulder is pretty locked up. 😢 This is unfortunately a classic symptom of perimenopause / menopause. However, I've discovered an exercise hack that brings back most of my range of motion very quickly.
👉 grab a thin PVC pipe or a broomstick, and you'll want to hold it comfortably in both hands. You want a wide grip. You can get this PVC pipe at Home Depot for less than $10. You can also use a broom or even a towel.
Gently, we are going to try to open up the frozen shoulder socket with forward and backward rotation. You'll grip the bar comfortably and go up and over your head and shoulder, all the way back. Go gently and slowly. This health hack is about bringing mobility to the stiff shoulder area. There are no points for narrowing your grip and you don't lose points if your grip is really wide. The idea - again - is just to move the stiffness out of the joint area and bring blood flow to get rid of the stiffness.
If you can do 1 rotation, that's amazing! The goal is to go slow and do this as a series and aim for gentle repetition of this exercise. You’re not going for speed, just a gentle awakening of the area that’s stiff. Do as many rounds as you’re comfortable; I like even numbers so I usually do around 30.
If you're able to do 30, amazing! I urge you to try your arm out now. Hopefully you'll be as astonished as I was at how how gentle stretching like this can bring back mobility and movement! I am not a doctor, but a 543 year old perimenopausal woman who's finding ways to hack perimenopause and make the best of this time of life. Let me know if this health hack worked for you; save for later and share this with someone who might need this info!
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