Frozen Shoulder Stretching Exercises

Range of motion exercises are intended to help maintain joint mobility and flexibility of the
muscles and tendons in the shoulder. Pain should not exceed mild levels with any range-ofmotion/flexibility exercise. Anyone who feels sharp or tearing pain while stretching should stop
exercising immediately and consult with a healthcare provider.
Weighted pendulum stretching exercise
Relax your shoulder muscles.
While standing or sitting, keep your arm vertical and close to your
body
(bending over too far may pinch the rotator cuff tendons).
Allow your arm to swing forward to back, then side to side, then in
small
circles in each direction (no greater than 1 foot in any direction).
Only
minimal pain should be felt.
Stretch the arm only (without added weight) for three to seven
days.
Progress this exercise by adding 1 to 2 pounds (0.5 to 1 kg) each
week
and gradually increasing the diameter of the movements (not to
exceed 18 to
24 inches or 45 to 60 cm).
After a few weeks this exercise should be supplemented or
replaced by
other exercises to target specific areas of tightness/restriction. The
pendulum
stretch may be recommended as a warm up for more localized flexibility exercises and/or
strengthening exercises.
Passive stretching exercises should be performed after the pendulum stretch exercise. These
exercises should be performed in sets of 10 to 20 once or twice a day for several months. The goal
of these exercises is to stretch the shoulder to the point of tension but not pain. Severe discomfort is
unusual and suggests overstretching.
Armpit stretch
Use your good arm to lift the affected arm onto a shelf,
object that is chest high . Gently bend at the knees,
armpit. Try to push the affected arm up a little farther with

dresser, or any
opening up the
each stretch.

Finger

walk

Face a
fingers

wall about three-quarters of an arm's length away. Using only your

(not your shoulder muscles) raise your arm up to shoulder level.

Towel stretch
Take a 3-foot-long towel, grasp it with both hands, and hold it at a 45
degree angle. Use the upper, good arm to pull the arm toward the lower
back. This can be repeated with the towel in the horizontal position.

Frozen Shoulder Strengthening Exercises

The joint should be warmed with cardiovascular exercise and stretched with range-of-motion

exercises before beginning strengthening exercises. Following a two to three minute rest, 10 to 15
sets of each strengthening exercise should be done once per day, holding each for five seconds.
Flexible rubber tubing, a bungee cord, or a large rubber band is recommended for each exercise.
Mild soreness should be expected with these exercises. Sharp or severe pain may indicate a flare of
the underlying problem; stop these exercises for a few days if this occurs.
Outward rotation exercise
Hold your elbows at 90 degrees, close to your sides;
towel between your torso and the inside of your elbow will
keep your elbow by your side. Hold one end of a rubber band
and rotate the affected lower arm outward two or three
holding for five seconds. Repeat 10 to 15 times.
Perform the exercise through all available pain-free
of motion. Keep the shoulder blades squeezed down and
while performing this exercise.

holding a
cue you to
in each hand
inches,
ranges
back

Inward rotation exercise

Hold your elbow at 90 degrees, close to your side. Hook the
rubber band onto a door handle and grasp with only one
hand. Rotate your forearm towards the body two or three
inches and hold for five seconds. The forearm swings
like a door. Repeat 10 to 15 times.

Abduction exercise
Bend your elbow to 90 degrees. Place the rubber band near
and lift your arms up four or five inches away from the
holding for five seconds. Repeat 10 to 15 times.

the elbows
body,