The key with exercises or stretches for frozen shoulder and arthritis is gentle pain free movements. Avoid forceful stretches or high resistance strengthening.
Stretch to discomfort, not pain. If there is sharp or deep pain then stop the exercise.
Warm up first with a warm shower, heat pad for 5-10 minutes or gently movement.
Use supports to guide motion, such as a wall, stick or towel, rather than forcing the movement.
Perform the exercises daily for maximum benefit, but you can perform them every other day as well. Keep the exercises to 5-10 minute routines.
Here are five exercises to help movement in frozen shoulder or arthritic shoulders.
- Pendulum Swings
- Lean forward and hang your right arm down towards the floor.
- Gently swing the right arm in small circles, first clockwise then counterclockwise.
- Perform in each direction 1-2 minutes.
- Wall Walks
- Face a wall head on and place your fingers on the wall.
- Gently walk your arm up the wall. This is shoulder flexion movement.
- To perform shoulder abduction movement:
- Face side-ways to the wall and walk your arm up the wall on your side.
- Perform the exercise on both shoulders.
- Only go as high as tolerable without pain.
- Hold your hand for a few seconds and then lower back down.
- Do 5-10 repetitions per side. Do 1-2 sets.
- Towel Stretch
- Hold a towel behind your back with one hand overhead and the other hand reaching behind your waist.
- Gently pull the lower hand upward (use your top hand to do this) until a light stretch is felt.
- Hold the position for 15-30 seconds.
- Do both sides 2-3x.
- Isometric Shoulder Contraction
- Stand near a wall.
- Make a fist and push your hand into the wall without moving the joint. This is the forward position.
- Do the same exercise in the side and back directions.
- Side direction. Stand near a wall and bend your elbow 90degrees and place your palm against the wall. Push into the wall without moving the joint. This is internal rotation.
- Also do this on the back of your hand for external rotation.
- For backwards direction. Stand with your back to the wall and make fists with your hands. Place the outer part of your hand/fist against the wall behind you and push into the wall without moving the joint.
- Hold for 5-10 seconds each direction (front, side, back) and do 2-3x per side.
- If these exercises seem confusing, checking an image online or on YouTube is helpful.
- Seated Cane or Dowel Exercise
- Sit up straight with a cane or dowel in both of your hands.
- Use the ‘healthy’ arm to gently push the affected arm into motion.
- Shoulder flexion: lift straight forward.
- Shoulder external rotation: bend your elbows 90degrees and rotate outward like opening a book.
- Do 5-10 repetitions 1-2x.
Please avoid the following with frozen shoulder.
- Overhead strengthening in the early stages of frozen shoulder.
- Heavy resistance bands or weights.
- Sudden jerky movements.