Home Exercises for Frozen Shoulder

A Lot Of Home Exercises for Frozen Shoulder

Here are doctor and therapists often recommend home exercises for frozen shoulder, don’t do any of these exercise without your doctor’s or therapists appropal. It’s up to you to carry out your prescribed exercise program, keep in mind thet doing the assigned exercises is the only way to full recovery.

frozen shoulder home exercises

1.    Codman’s Pendulum Exercise
Holding the side of a table with your good arm, bend over at the waist, and let your affected arm hang straight down. Swing it back and forth like a pendulum, then in circles that start small and gradually grow larger. Do this for at least 5 minutes, 3 times a day
   
2.    Wall walking
Stand facing a blank wall, with your feet about 12 inches away. “ walk “ the fingers of your affected arm up the wall as high as pain permits. Mark the spot and try to go higher next time. Do at least 10 repetitions, 3 times a day. Do this exercise with your affected side to the wall.

3.    Cane Exercise
Sit in a chair or lie down, hold a cane, stick or broom handle in both hands with your elbow straight. Raise the cane over your head or as high as you can. Do at least 25 repetitions, 3 times a day.

4.    Range of Motion
Move your affected arm in all directions, straight out in front, high up overhead, out to the side, accross your body, around your back, reach as far as you can in all directions. Do each motion 25 times, 3 times a day.

5.    Pulley Exercise
Hang a pulley and run a six foot rope or cord through it. Holding one end in each hand with your arms extended in front of you, pull the ropr toward you with your good arm, this will raise the affected arm, raise it as high as you can ( you can do the same thing using a towel draped over a door or shower curtain rod. Repeat at least 25 times, 3 times a day.

6.    Weight swinging
Holding a weight in hand of your affected side, swing your arm back and forth in larger and larger. Your doctor will tell you what to use for a weight. Do 25 complete swings, 3 times a day.

7.    General Exercise
Any kind of exercise that involves your shoulder will help you regain mobility. Swimming is one of the best forms of exercise for this purpose, but golf, tennis, and jumping rope can also be useful. Ask your doctor or therapists which activities are good for your condition.