Home Exercises for Frozen Shoulder | Self Exercises

By now all of you know that in the frozen shoulder the mobility of the shoulder joint gets restricted with pain accompanying it, and if it is not treated properly and timely; it can cause severe problem i.e the shoulder can get permanently frozen. To get relief from its symptoms, not only the therapist performs the maneuvers, but the patient has to show co-operation along with them.

 Now you must be thinking that what can we do? or how can we cooperate? So the answer is simply doing your "homework". It means your set of home exercises which helps in improving your range of motion. Your recovery also depends upon how much homework you are doing.

So, if you are suffering from frozen shoulder, don't restrict your movement. Always keep moving it, so that the condition further does not worsen up. You will have to come out of your comfort zone to get proper healing. In this blog, I will be dealing with a few home exercises you can do to achieve your target.

source: frozen shoulder

1. Pendulum Exercises

Start with this exercise first. Relax yourself. Stand and bend a bit forward with the unaffected arm supported on a table, and the affected arm hangs down freely. Move it in forward and backward direction, then side to side and lastly swing the arm in circular motion in the clockwise and anticlockwise direction. Repeat these movements for 10 times in each direction at least twice or thrice a day. Progress by holding weight while doing these exercises.

             

2. Finger Walking on a Wall

Stand facing the wall with elbow straight of the affected arm touching the wall just above the waist level. Start moving the fingers in an upward direction; without flexing or bending the elbow approach near to the wall to complete your range and then slowing bring your fingers down and move back.

3. Overhead arm activity

Lie on your back. Hold and support the affected arm with the good one either by clasping your hands or supporting the wrist and move the arm overhead. Remember not to arch your back and repeat it for 5-10 times. This can be done in the sitting position also. Progression of this exercise is by holding weight in the affected side. Start with 1/2 kg and then progress till 1.5-2 kgs.

4. Armpit Stretch

With the help of a good arm bring the affected arm on the shelf at chest level. Now slowly bend the knee stretching the armpit thereby increasing overhead shoulder movement. To further increase the range, bend your knees more. Hold time should be of 10 seconds with 10-15 repetitions.

5. Cross-body stretch

Hold the affected arm with the good one from an elbow and stretch it across the body. Hold it for 10 seconds with 10 repetitions.

6.Towel stretch

Hold both the ends of a towel at your back such that upper end with good side and lower with affected side. Now pull the towel forward and upward with the good arm so that affected side automatically moves up. But keep in mind that don't exert overpressure to do this movement as it is the last movement to come but first one to go. At least 10 repetitions should be done.

7. Use of theraband for inward and outward rotation

Standing or sitting position. Hold the theraband in between your hands with elbows flexed at 90 degrees. Pull the band outside with the affected side. Hold for 10 seconds and repeat it 5-10 times.

For inward rotation, tie the band to the doorknob and with the affected side, elbow at 90-degree angle pull it inwards towards your body.

8.Use of rod to increase shoulder backward (extension) movement

Stand straight and hold a rod behind the body with palms up. Slowly move the cane in an upward direction. Hold it for 5-10 seconds and repeat it 5-10 times.

9. Stretching of pectorals can also be done.