Frozen shoulder (also known as adhesive capsulitis) is a sore, rigid shoulder with little mobility in both directions. Exercises for frozen shoulder are usually the core of frozen shoulder care.
Warm-up your shoulder first before doing frozen shoulder exercises. The easiest way to do this is to take a 10- to 15-minute warm shower or bath. A moist heating pad or a damp towel heated in the microwave may also be used, but it may not be reliable.
Stretch to the point of tension but not pain in the shoulder joint while doing the following frozen shoulder exercises
Pendulum stretch
First, perform this exercise. Let your shoulders relax. Let the affected arm hang down while you stand and lean forward slightly. Make a small circle with your arm, about a foot in diameter. Once a day, do ten revolutions in each direction. Increase the diameter of your swing as your signs change, but never push it. Increase the stretch by carrying a lightweight (three to five pounds) in the swinging arm when you’re able.
Stretching a towel
In one hand, hold one end of a three-foot-long towel behind your back, and the other, take the opposite end. Maintain a horizontal posture with the towel. Pull the injured arm backwards with the good arm to extend it. With the towel thrown around your good leg, you will do a more sophisticated version of this workout. For the affected shoulder, grasp the towel’s bottom and raise it toward the lower back with the unaffected arm. Do this ten to twenty times a day.
Finger walk
Face a wall at a distance of three-quarters of an arm’s length. With the fingers of the affected arm, reach out to touch the wall at waist level. Slowly walk your fingertips up the stone, spider-like, until you’ve stretched your arm as high as you safely can, with your elbow slightly bent. Your fingertips, not the arm muscles, should be doing the heavy lifting. Lower the arm steadily (with the aid of the good arm if necessary) and repeat. This workout can be done 10 to 20 times a day.
Reaching around the body.
You may either sit or stand. Raise your affected arm at the elbow and bring it up and over the body with your good arm, applying subtle pressure to stretch the shoulder. For 15 to 20 seconds, keep the stretch. Do this ten to twenty times a day.
Armpit stretch
Lift the affected arm onto a shelf about breast-high with the healthy arm. Bend your knees gently and loosen up the armpit. Straighten the leg after a gentle knee bend, softly stretching the armpit. Stretch a bit more with each knee bend, but don’t push it. Do this ten to twenty times a day.
Starting to strengthen
Add rotator cuff strengthening exercises as the range of motion strengthens. Before you begin strengthening exercise, make sure you warm up your shoulder and do your stretching exercises.
Outward rotation
Hold a rubber exercise band in your palms with your elbows at a 90-degree angle close to your sides. Keep for five seconds when you rotate the lower portion of the impacted arm outward two to three inches. Once a day, replicate 10 to 15 times.
