On frozen shoulder: I had a bout with it last summer, and had a much faster than average hearing period, so I think I can add something to the conversation. I was only unable to play bass for about 3 weeks, and had over 80% recovery of range of motion within 3 months. Most people I know report recovery times of a year or more, and continuing arm, neck and shoulder pain.
Some observations, in no particular order of importance:
- The causes of frozen shoulder are often postural. At my first appointment, the physio grabbed my iPad, had me turn sideways, and took a picture of me looking like a vulture, shoulders drawn forward to protect from the pain, head down and forward. He did that to illustrate the problem, and motivate me to fix the underlying cause.
- Bad habits take time and consistency to break, but that has to happen. Looking down at computer screens that are too low, holding portable devices out too far in front of you for too long at a time, long-distance driving or riding in/on machines that don't fit you properly, desks that are too far away or too high, slouching, etc., all train you to hold your body in unnatural positions. This puts unnecessary stress on your shoulders and neck, inevitably leading to FS and other problems...
- Get a good physiotherapist, listen to everything they say, and ACT on their recommendations. I thought long and hard about my habits and posture, and committed to making changes. I stopped slouching sideways and leaning on my arms, driving the upper arm up into its socket. I stopped sleeping with my hand up under my head. I revamped my work area. I started walking and getting more mild exercise.
- Train yourself to be more conscious in the moment. Notice when your upper arm isn't hanging straight down when you are in the idle position, and move closer to your work surface as needed. Move the garbage can away from your desk, so that you have to get up and move around more often. Set a movement timer on your phone. Get up and go to bed for naps, instead of slouching down in a chair or on the couch, etc, etc., etc.
- Don't slack off at the first sign of improvement. Partial return of your range of motion is a good sign of progress, not the desired end state. I followed the treatment program, using simple, repetitive exercises to restore proper and complete shoulder function. I can now do push-ups again, something I hadn't even attempted in about 40 years...
- Don't act like a GOF, and try to power through your recovery like a jackass. Slow and steady wins this race, stopping when it hurts but returning to your stretching excercises, etc., as many times as it takes.
- Although I couldn't really afford it at the time, I made it a priority to buy a ball chair, gadgets to raise my computer screens, a sit/stand desk, and an excercise bike with upper body component (Schwinn Aerodyne). Each one of these elements contributed something to my recovery. Now that the weather is warming up and I'm healthy enough to start riding by bike again, I plan to adjust the riding position in order to reduce the stress on my neck and shoulders.
- If you have a sedentary or solitary lifestyle, CHANGE IT. FS is often aggravated by shoulder injury, but many of the root causes are related to sitting too often and for too long in fixed, unhealthy postures.
- Recovery from FS is a mental game. I shrugged off my symptoms for months, only getting serious after it robbed me of the ability to play first bass, and then even guitar. My initial response was to immediately switch over to fear, panic and depression. Strangely, that didn't help...
If you are of the praying persuasion, don't keep it to yourself. Ask anyone who will listen, to pray for you and along with you. While you're at it, volunteer somewhere and spread a little sunshine into other people's lives.
Even if you don't have faith, doing so will force you off the couch and get you out talking to people. Movement and companionship are literally what the doctor ordered!
