Physiotherapy exercises for frozen shoulder must emphasize pain control and getting the range of movement back through physiotherapy. When attempting to do the physiotherapy exercises below, please perform them within painful limits, do not push into the pain. If you experience pain – stop immediately.
1. Internal Rotation Belt Stretch
Step 1. Stand with towel as shown, with the affected arm behind your back Step 2. Stretch the arm up behind your back by pulling upward on the towel with the other hand for assistance Step 3. Hold 4-10 seconds Step 4. 10 repetitions,1-2 x per day
2. Horizontal Shoulder Stretch
Step 1. Stand grasping elbow with other hand as shown Step 2. Pull the elbow and arm across your chest so that you feel a stretch Step 3. Hold 25-30 seconds, 10 repetitions, 1-2 times per day
3. Chest Stretch
Step 1. Stand with hands placed on door frame and 1-2 feet away from wall as shown Step 2. Lean into door opening so that you feel a stretch Step 3. Hold 25-30 seconds Step 4. Repeat with hands in different positions as needed to vary the stretch 10 repetitions, 1-2 times per day
4. Internal Rotation Stretch
Step 1. Lie on the affected side with your upper arm on a towel. Your shoulder and elbow are bent 90 degrees. Step 2. Push your hand towards the floor with your other hand, keeping your elbow still. Hold 5-10 seconds. Repeat 10 times.
5. Upper Back & Shoulder Stretch
Kneel on all fours, sit back on to the ankles, keeping the hands fixed. Feel the stretch in the shoulder, upper back muscles and thoracic spine. Hold for 10 secs. Repeat 10 times.