Frozen Shoulder Exercises Part 3
Frozen shoulder strengthening exercises can be used to maintain the strength of the shoulder as much as possible. Isometric, or static exercises are the easiest to perform and will cause the least discomfort.
Frozen shoulder strengthening exercises
Strengthening exercises should be performed when pain allows. Initially static exercises performed against an immoveable resistance can be done. We also cover shoulder blade stabilizing exercises which should be included in all shoulder rehabilitation programs.
Isometric shoulder exercises
Abduction - This is performed standing sideways on to a wall, with the arm straight and by the side. The arm is pushed outwards, against the wall. Hold for 5-10 seconds, rest and repeat 5-10 times.
External Rotation - Again standing sideways on, with the elbow bent to 90 degrees and the upper arm by the side. The back of the wrist is pushed against the wall, as if trying to rotate the arm at the shoulder. Hold for 5-10 seconds, rest and repeat 5-10 times.
Internal Rotation - Standing face on to a corner such as a door frame, the elbow is bent and upper arm by the side. The front of the wrist is pushed against the wall, as if trying to rotate the shoulder so the forearm would move towards the stomach. Hold for 5-10 seconds, rest and repeat 5-10 times.
Play isometric shoulder exercises video.
With any shoulder injury, it is important to try to maintain good posture throughout, as bad posture is a key contributor to shoulder injuries. When the shoulder is in pain, we have a tendency to hunch over and allow the shoulder to slip forwards. This can be prevented with stretching exercises for the chest and strengthening for the upper back muscles around the shoulder blade. A simple upper back taping technique can also encourage correct posture.
Start with the arms by the sides and the shoulders relaxed (dropped away from the ears!). Squeeze the shoulder blades together and down the back. Hold for 5 seconds, rest and repeat. Begin with three sets of 10 repetitions daily.
Play scapula squeeze shoulder exercise video.
Hands up exercise
This exercise works the muscles at the back of the shoulder and the shoulder blade. Start with the arms by the sides and shoulders relaxed as above. Bend the elbows and bring the arms up, rotating the shoulders, until the palms face forwards as if surrendering! As you do this, squeeze the shoulder blades together.
Play hands up shoulder exercise video.