Frozen Shoulder Exercises

How to STRETCHING EXERCISES For Frozen Shoulder ?

Frozen shoulder is the term used to describe a stiff shoulder joint that has temporarily lost the ability to move freely; most people with frozen shoulder have difficulty reaching overhead and reaching to the low back. The stiffening is the body's natural response to inflammation that develops in or near the shoulder. Stiffening is a protective reflex that protects the shoulder from further injury.

In 95 percent of cases, frozen shoulder is totally reversible, although full recovery may take several months. Stretching exercises are the treatments of choice for frozen shoulder.

Heat — Heat helps prepare the tissues for stretching and should be performed prior to exercise sessions. The preferable method of heating is in a warm shower or bath for 10 to 15 minutes. Local heat (for example with a moist heating pad or a towel warmed in a microwave) is an alternative, but generally is not as effective.

The best exercise for frozen shoulder includes range of motion and shoulder stretching exercises to help alleviate and prevent frozen shoulder. It is important to stretch both the posterior and anterior muscles of the shoulder.

A good posterior shoulder stretch is: Place one arm across your body under your chin just parallel to the ground. Using the other hand gently press it towards your body. Hold for about 10 seconds for 3 to 4 repetitions.

A good anterior shoulder and chest stretch is: Standing upright, clasp your hands behind your back and gently pull away from your body while lifting them up. Keep good posture and hold for about 10 seconds for 3 repetitions.

A good exercise for frozen shoulder and to improve range of motion is: Sitting in a chair with arms at your side circle your torso a full range for 5 rotations each direction. Just let the arms dangle doing no work.

Once your range of motion has returned you can begin to strengthen the area with this exercise.

Flexion: Stand upright and hold a stick in both hands, palms down. Stretch your arms by lifting them over your head, keeping your elbows straight. Hold for 5 seconds and return to the starting position. Repeat 10 times.

Extension: Stand upright and hold a stick in both hands behind your back. Move the stick away from your back. Hold the end position for 5 seconds. Relax and return to the starting position. Repeat 10 times.

External rotation: Lie on your back and hold a stick in both hands, palms up. Your upper arms should be resting on the floor, your elbows at your sides and bent 90°. Using your good arm, push your injured arm out away from your body while keeping the elbow of the injured arm at your side. Hold the stretch for 5 seconds. Repeat 10 times.

Internal rotation: Stand upright holding a stick with both hands behind your back. Place the hand on your uninjured side behind your head grasping the stick, and the hand on your injured side behind your back at your waist. Move the stick up and down your back by bending your elbows. Hold the bent position for 5 seconds and then return to the starting position. Repeat 10 times.

Shoulder abduction and adduction: Stand upright and hold a stick with both hands, palms down. Rest the stick against the front of your thighs. While keeping your elbows straight, use your good arm to push your injured arm out to the side and up as high as possible. Hold for 5 seconds. Repeat 10 times.

Scapular range of motion: Stand and shrug your shoulders up and hold for 5 seconds. Then squeeze your shoulder blades back and together and hold 5 seconds. Next, pull your shoulder blades downward as if putting them in your back pocket. Relax. Repeat this sequence 10 times.

Pectoralis stretch: Stand in a doorway or corner with both arms on the wall slightly above your head. Slowly lean forward until you feel a stretch in the front of your shoulders. Hold 15 to 30 seconds. Repeat 3 times.

Biceps stretch: Stand facing a wall (about 6 inches away from the wall). Raise your arm out to your side and place the thumb side of your hand against the wall (palm down). Keep your elbow straight. Rotate your body in the opposite direction of the raised arm until you feel a stretch in your biceps. Hold 15 seconds, repeat 3 times.

Weighted pendulum stretch — Range of motion exercises are recommended early in the recovery period. These exercises are intended to help maintain joint mobility and flexibility of the muscles and tendons in the shoulder. Pain should not exceed mild levels with any range of motion/flexibility exercise. Anyone who feels sharp or tearing pain while stretching should stop exercising immediately and consult with a healthcare provider.

The weighted pendulum stretching exercise performs two functions:

•    Gently stretches the space in which the tendons pass to relieve pressure on the tendons

•    Prevents the development of a frozen (stiff) shoulder

This exercise can be started almost immediately after a shoulder injury, or after receiving a steroid injection into the shoulder joint. This exercise should be performed after heating for five minutes once or twice per day. The exercise is performed as follows :

•    Relax your shoulder muscles

•    While standing or sitting, keep your arm vertical and close to your body (bending over too far may pinch the rotator cuff tendons)

•    Allow your arm to swing forward to back, then side to side, then in small circles in each direction (no greater than 1 foot in any direction). Only minimal pain should be felt.

•    Stretch the arm only (without added weight) for three to seven days. Progress this exercise by adding 1 to 2 pounds (0.5 to 1 kg) each week and gradually increasing the diameter of the movements (not to exceed 18 to 24 inches or 45 to 60 cm )

•    After a few weeks this exercise should be supplemented or replaced by other exercises to target specific areas of tightness/restriction. The pendulum stretch may be recommended as a warm up for more localized flexibility exercises and/or strengthening exercises.

When performed correctly the pendulum exercise should not result in more than mild discomfort. If more pain is felt, consult a healthcare provider for instructions.

Passive stretching exercises — Passive stretches should be performed after the pendulum stretch exercise. 

These exercises should further loosen the tightened shoulder lining and restore normal range of motion. These exercises should be peformed in sets of 10 to 20 once or twice a day for several months. The goal of these exercises is to stretch the shoulder to the point of tension but not pain. Severe discomfort is unusual and suggests overstretching.

Armpit stretch — Use your good arm to lift the affected arm onto a shelf, dresser, or any object that is chest high Gently bend at the knees, opening up the arm pit. Try to push the affected arm up a little farther with each stretch.

Finger walk — Face a wall about three quarters of an arm length away Using only your fingers (not your shoulder muscles) raise your arm up to shoulder level.

Towel stretch — Take a three foot long towel, grasp it with both hands, and hold it at a 45 degree angle Use the upper, good arm to pull the arm toward the lower back. This can be repeated with the towel in the horizontal position.