Exercise

Frozen Shoulders

Exercises for Frozen Shoulders

If you have any questions at all with regards to these exercises, please do not hesitate to contact us.

(t) 07813 919 661 : (e) info@physiot.co.uk

These exercises will help alleviate some of the common discomfort associated with frozen shoulder. Should your condition worsen, you should seek medical attention immediately.

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Stand facing a wall.

‘Walk’ your fingers up the wall as high as possible. Reverse down in the same way.

Repeat 10 times.

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Stand or sit.

Lift your arm up sideways with thumb leading the way.

Repeat 10 times.

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Stand and grip one end of a stick with the arm to be exercised.

Lift your arm to the side, assist by pushing with the other hand.

Repeat 10 times.

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Stand.

Bring the arm you are exercising behind your back and stretch towards the opposite buttock.

Repeat 10 times.

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Sit or stand with both elbows at right angles. Place a rolled towel between your elbow and side. Hold a stick with both hands.

Push the stick to move the arm outwards.

Repeat 10 times.

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Stand or sit. With one arm bring a string or a towel over your shoulder behind your back. Get hold of the string with the arm to be exercised.

Pull upwards bringing the lower arm up as far as possible. Hold approx. 10 secs.

Repeat 5 times.

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Stand in a walking position. Bend your elbow and support the forearm against a door frame or corner.

Gently rotate your upper trunk away from the arm until the stretching can be felt in the chest muscles. Stretch approx. 20 secs.

Repeat 3 times.

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Standing. Lift your arm as high up as possible and support it e.g. against a door frame.

Rotate your upper trunk in the opposite direction. Keep the stretching approx. 20 secs.

Repeat 3 times.

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Stand keeping your upper arm close to the side and elbow at a right angle. Hold a rubber exercise band.

Pull the band by turning your forearm outwards.

Repeat 20 times.

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Stand with your upper arm close to your side, elbow at a right angle and the back of your hand against a wall.

Push the back of your hand against the wall. Hold approx. 60 secs.

Repeat 3 times.