Frozen Shoulder Exercises
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(Hold all wand stretches for 5 seconds each, repeat
20 times)
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Wand Shoulder Extension |
Wand Shoulder Internal
Rotation (2 arm) |
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Hold wand (cane, umbrella)
behind back, palms facing away from body.
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Lift wand up and out as far
as you can keeping elbows straight.
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Hold wand behind back,
palms facing away from body.
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Slide wand up back toward
ceiling as far as you can.
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Wand
Shoulder
Flexion |
Wand
Shoulder
External
Rotation
(45) |
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Lie on back, begin with wand
in front of you at your waist, palms toward body.
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Reach wand overhead as far as
you can, keeping elbows straight.
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Lie on back, shoulder at 45
degree angle, elbow at 90 degree angle, towel roll under elbow.
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Grip end of wand with injured
arm.
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Use uninjured arm to gently
push arm back toward floor.
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Cervical Sidebend Stretch |
Cervical Rotation Stretch |
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Grasp forearm behind your
back, gently pulling down to depress shoulder.
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Gently tilt head by taking ear
to shoulder on uninjured side until you feel a stretch.
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Hold 30 seconds, repeat 3
times.
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Gently depress should with
uninjured arm.
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Rotate head toward opposite
shoulder.
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Tuck chin down toward shoulder
until you feel a stretch.
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Hold 30 seconds, repeat 3
times.
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Pulleys |
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Sit facing door, pulleys
secured over doorway.
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Pull down with uninjured
arm, raising injured arm.
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Allow uninjured arm to do
the work, relax injured arm.
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Hold 5 seconds at top.
Repeat 30 times.
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