Do not skip machines. Stabilizer muscles like the rotator cuff muscles need to be specifically worked with very light weights, say three to five pounds, or elastic bands. Heavier weights will merely engage the larger muscles of the deltoids leaving the SITS muscles dormant and unprepared. Deep tissue massage and rolfing, together with proper hydration, icing, strengthening and stretching can begin the process of bringing tendonitis under control and causing a lengthening of these tightened tissues. Subluxation of ribs and vertebrae can be attended to by chiropractors and rolfers, although the muscles may be sore for days after the subluxation because of the amount of lactic acid remaining after the event.
Drinking water can serve to dissipate the lactic acid more quickly.
Frozen shoulder or adhesive capsulitis occurs in the area between the scapula, the humerus, and the clavicle. The joint capsule is a loose bag of tissue comprised of ligaments, together with a small amount of joint fluid. This bag has considerable slack, expediting the incredible range of motion of our most flexible joint. The condition occurs when the shoulder freezes up due to severe inflammation of the capsule. This condition, while its exact origin is uncertain, normally results from a long period of inactivity following another injury like elbow tendonitis.