Tag Archives: exercises for a frozen shoulder

Frozen shoulder is an all-too-common condition in which the shoulder is stiff, painful and features limited mobility in all directions. Use these stretches below to help ease your pain.

1. Cross-Body Reach

• You can attempt this stretch either sitting or standing.
• Use your good arm to lift your weaker one at the elbow.
• Bring it up and across your body to create gentle pressure stretching the elbow.
• Hold this position for 15-20 seconds.
• Try to repeat the stretch 10-20 times each day.

2. Finger Walk

• Start by facing a wall three-quarters your arm’s length away.
• Reach and touch the wall at waist level using the fingertips of your affected arm.
• Bend your elbow slightly, slowly walking your fingers up the wall like a spider.
• Raise your arm as high as you comfortably can.
• Let your fingers do all the work here, not your shoulder muscles.
• Lower your arm gently and repeat.
• Repeat the exercise 10-20 times per day.

3. Towel Reach

• Hold one end of a three-foot long towel behind your back, grabbing the opposite end with your other hand.
• Hold the towel in a horizontal position as you use your good arm to pull it upward and stretch.
• Grasp the bottom of the towel with the affected arm pulling it toward the lower back near the other arm.
• Try to repeat the stretch 10-20 times each day.

4. Armpit Stretch

• Use your good arm to lift the affected arm onto a shelf that’s about breast-high.
• Open up your armpit as you gently bend your knees.
• Deepen the knee bend slightly, stretching the armpit slightly.
• Now straighten your knee.
• Stretch a little further with each knee bend.
• Refrain from forcing these stretches.
• Repeat this 10-20 times per day.

5. Inward Rotation

• Stand next to a closed door and hook one end of an exercise band around the doorknob.
• Hold the other end with the hand of the affected arm at a 90-degree angle.
• Pull the band inward to your body two to three inches away, and hold for at least five seconds.

6. Outward Rotation

• Hold an exercise band between your hands, keeping your elbows at a 90-degree angle to your sides.
• Rotate the lower part of your affected arm outward two to three inches and hold for several seconds.
• Repeat 10-15 times, once per day.

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We Care Chiropractic Clinic offers Chiropractic Care in Glendale, Arizona.  We specialize in providing relief from a wide variety of common chiropractic problems. Contact us today at (623) 825-4444 for more information.