You may benefit from the skilled services of a physical therapist if you have a frozen shoulder.
Here is a step-by-step program of exercises to help you get started treating your frozen shoulder.
The directions of motion most often compromised with frozen shoulder include flexion, abduction, and external rotation.
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Passive ROM for your shoulder is a great way to help improve your shoulder mobility.
The only problem with passive ROM: You need another person to help you do the exercises.
This helps to keep your shoulder totally relaxed during the ROM exercises.
Brett Sears, PT
Your PT can perform passive ROM exercises for you while you are in the clinic.
The towel chest stretch or pectoralis stretch should be performed to stretch the front of your shoulder.
To begin using your shoulder and rotator cuff muscles, shoulder isometric exercises can be performed.
Brett Sears, PT
To perform shoulder isometric exercises, simply press into a wall in specific directions.
Hold the pressure for five seconds, and then release.
you might perform the isometric exercises for 10 to 15 repetitions, two to three times a day.
Brett Sears, PT
One compensatory strategy is to move your shoulder blade excessively when you lift your arm.
This exercise will help to regulate the way in which you use your shoulder blade.
The exercises can be performed on your bed, and they require no special equipment.
Brett Sears
Be sure to check in with your PT to ensure you are doing these properly.
Rotator Cuff Strengthening with a Resistance Band
Frozen shoulder is a condition where things are tightreally tight.
That doesn’t mean you should ignore working on improving the strength of your shoulder and rotator cuff muscles.
Brett Sears, PT
Working your rotator cuff muscles is easy with a resistance band.
Use the band to strengthen your shoulder in flexion, abduction, internal and external rotation, and extension.
Perform each exercise for 10 to 15 repetitions, but only do these once a day.
Lewis J.Frozen shoulder contracture syndrome - Aetiology, diagnosis and management.Man Ther.
2014;27(3):247-73. doi:10.3233/BMR-130443
