Exercises for frozen shoulders are designed to reduce the pain that is associated with this condition. A frozen shoulder is characterized by stiffness and swelling in your shoulder joint, causing a decrease in your overall range of motion. Frozen shoulder exercises specifically target the joint capsule in the shoulder, improving your range of motion by loosening the joint capsule from its static position. Before attempting any exercises, discuss your specific injury with your physician, to find the most effective forms of treatment for your injury.
Shoulder Flexion Exercise
Strengthen your shoulder muscles as well as stretch out your arm muscles with this exercise. Start the exercise by standing up straight with your knees slightly bent and legs shoulder-width apart. Grab a stick and hold it with both hands, palms facing down. With your elbows straight, bring both of your arms up over your head until you feel a stretch in your shoulder. Hold for several seconds before returning to your first position.
External Rotation Exercise
An external rotation exercise helps loosen the joint capsule in your shoulder. Lie down on the ground with your chest facing upwards. Place your elbows down on the ground at your sides and bend your arms at the elbows to create a 90-degree angle with the ground. Keep your arm with the frozen shoulder tight against your side, while attempting to push it away from your body with your opposite hand. Push for 10 seconds consistently before releasing. Repeat 10 times before breaking.
Pectoralis Shoulder Stretch
This movement stretches out your pecs as well as your shoulder muscles. Step into a doorway and place both of your hands on the top of the doorway. In this position, lean your body forward until you feel the front portion of your shoulders stretch and tighten. Hold this position for a few seconds before returning to your first position. Repeat five times before finishing the exercise. As your range of motion improves, place wrist weights on your arms to make it more difficult.
Scapular Range of Motion Exercise
Develop your neck muscles in addition to loosening your shoulder joints with this exercise. Stand up straight with your knees slightly bent and legs shoulder-width apart. With your back straight, shrug your shoulders up and hold this position for a count of five. From here, tighten your abdominal muscles and bring your shoulder blades back as far as they can go. Hold this for several seconds before rotating your shoulder blades down towards the ground. Repeat 10 times before resting.
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