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Exercises with a Resistance Band for a Frozen Shoulder

by
author image Keith Strange
Keith Strange spent more than a decade as a staff writer for newspapers in the southeastern United States, winning numerous awards for his work. He has a B.S. in wellness/sports medicine from Averett University and completed graduate work in exercise physiology. Strange is a former competitive martial artist and holds a third-degree black belt in tae kwon do.
Exercises with a Resistance Band for a Frozen Shoulder
A frozen shoulder results from tightness in the connective tissues in your shoulder. Photo Credit George Doyle/Stockbyte/Getty Images

A frozen shoulder, also known as adhesive capsulitis, causes pain when you try to move your shoulder in any direction. This condition often occurs as a result of tightness in the connective tissues in your shoulder. A frozen shoulder can also cause stiffness and the inability to use your arm. Treatment usually involves exercises with a resistance band designed to help restore range of motion to your shoulder. Check with your doctor or therapist to determine whether these exercises are appropriate for your specific condition.

Lateral Pulldowns

Attach the center of the band to a sturdy object a little higher than your head. Stand facing the band with your feet about shoulder-width apart and your back straight. Grab one end of the band with each hand and your arms extended in front of your body. Bend both elbows and pull the ends of the band toward your body as far as you can without pain. Try to pull until your hands are in line with your chest. Hold this position for a couple of seconds and relax, and then repeat.

Lateral Raises

Stand with your feet about shoulder-width apart and one end of the resistance band attached to a sturdy object at about waist level. Hold the other end of the band in the hand on the side you want to exercise with your palm facing your body. Keep your arm straight and begin lifting it out to the side of your body against the resistance of the elastic band. Go as high as you can without serious pain and hold the position for a second or two. Use a slow and controlled motion to return to the starting position and repeat.

Internal Rotation

Attach one end of the resistance band to a sturdy object at about waist level. Stand with the side you want to exercise closest to the resistance band, and hold the end of the band in your hand. Keep your elbow tucked into your side and bend your arm until your forearm is parallel with the floor. Use a slow and controlled motion to rotate your shoulder and move your hand toward the center of your body against the resistance of the band. Hold this position for a second and slowly return to the starting position. Repeat the exercise.

External Rotation

Attach one end of the elastic band to a sturdy object at about waist height. Stand with the arm you want to exercise farthest away from the resistance band and hold the end in your hand. Tuck your elbow into your side and bend your arm until your forearm is parallel to the floor and your hand is across your body. Use the muscles of your shoulder to rotate your arm out and away from the center of your body against the resistance of the elastic band. Go as far as you can without serious pain and hold this position for a second or two. Slowly return to the starting position and repeat.

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