4 CHIROPRACTIC EXERCISES FOR FROZEN SHOULDER
A. Internal Rotation – Lying on Side
1. Lie on your side, with the affected shoulder side down
2. If this position causes pain, discontinue this exercise. If discomfort is felt, proceed with caution
3. The affected shoulder should be abducted and flat against the floor. Elbow is bent to 90°, making it perpendicular to the floor.
4. Place the unaffected hand on the affected forearm and apply gentle downward pressure, slowly forcing the forearm to the floor
5. Hold that position – or however far the affected arm can move without pain – for 10-30 seconds.
6. Repeat 5-10 times. Beginners should start slowly.
B. Cane Exercises
Begin this series of exercises with a rod or broomstick. As you make progress but need a little extra resistance to achieve greater range, you can use a lightly weighted exercise rod. When you reach the point where you can do 20 repetitions at a certain weight without pain and without feeling a good stretch, increase the weight one pound at a time. The heavier weight is not always necessary for the exercise to be effective. However, it adds resistance, gradually strengthening the muscles. Furthermore, it adds overpressure at the end of each stretch, which may be necessary to restore full motion in some cases.
C. Extension Cane Exercise
1. Standing with feet shoulder width apart, hold the cane behind the body with palms up
2. Slowly extend the cane upward and back until a stretch is felt in the anterior portion of the shoulder
3. Hold for 5-10 seconds
4. Do 10-20 reps
5. Beginners should start with a low number of reps, gradually increasing repetitions
D. External Rotation Cane Exercises
1. Hold the cane in front of you, parallel to the floor, with elbows touching your sides, palms up, and hands shoulder-width apart.
2. Slowly shift the cane away from your body in a sideways direction, toward the side of the affected shoulder.
3. Keep the cane parallel to the ground and elbows in contact with your sides.
4. Hold for 5-10 seconds
5.10-20 repetitions