A.Exercise for Frozen Shoulder

Shoulder motion is the primary treatment for frozen shoulder. It is important to continue to use the arm as much as can be tolerated while healing. If the shoulder is overly protected from motion the condition will worsen. The application of a hot pack or warm shower prior to performing these exercises, and the application of an ice pack to the shoulder afterward will make the exercises more tolerable. While keeping the shoulder active is good at preventing the progression of this malady, moving the shoulder through all of the planes of motion is required to fully recover. 

The exercise program that follows is intended to increase motion in all planes of shoulder motion. Remember that healing from a frozen shoulder will take time, in some cases a lot of time. These exercises need to be done every day, not just the days the gym or the physical therapist’s office is open. You will need to push yourself out of the comfort zone to obtain healing .

B.Shoulder Pendulum

1. Begin using the weight of your arm without any added weights, gradually incorporating light dumbbells or kettlebells into the routine 

2. The frozen shoulder arm follows the body’s motion 

3. Keep back straight, core (trunk muscles) tight, feet shoulder width apart 

4. Support opposite arm to allow the affected arm to hang straight down with full relaxation of that shoulder’s muscles 

5. Using the motion of your body to create shoulder motion, sway your body

6. Start with small circles, gradually increasing to larger circles

7. Perform 20-25 circles in each direction.

C.Avoid Injury:

To minimize risk of injury with this exercise, begin with no weight. Additionally, the motion of the arm should be a result of the swaying of the body, not from the muscles within the shoulder. In time, you may add light weights (two to five pounds) such as dumbbells, kettlebells, cans of food, or water bottles.