Frozen Shoulder Rehabilitation Exercises
- Wand exercises
- Flexion: Stand upright and hold a stick in both
hands, palms down. Stretch your arms by lifting
them over your head, keeping your elbows straight.
Hold for 5 seconds and return to the starting
position. Repeat 10 times.
- Extension: Stand upright and hold a stick in both
hands behind your back. Move the stick away from
your back. Hold the end position for 5 seconds.
Relax and return to the starting position. Repeat
10 times.
- External rotation: Lie on your back and hold a
stick in both hands, palms up. Your upper arms
should be resting on the floor, your elbows at your
sides and bent 90°. Using your good arm, push your
injured arm out away from your body while keeping the
elbow of the injured arm at your side. Hold the
stretch for 5 seconds. Repeat 10 times.
- Internal rotation: Stand upright holding a
stick with both hands behind your back. Place the
hand on your uninjured side behind your head
grasping the stick, and the hand on your injured
side behind your back at your waist. Move the stick
up and down your back by bending your elbows. Hold
the bent position for 5 seconds and then return to
the starting position. Repeat 10 times.
- Shoulder abduction and adduction: Stand upright and
hold a stick with both hands, palms down. Rest the stick
against the front of your thighs. While keeping your
elbows straight, use your good arm to push your injured
arm out to the side and up as high as possible. Hold for
5 seconds. Repeat 10 times.
- Scapular range of motion: Stand and shrug your shoulders
up and hold for 5 seconds. Then squeeze your shoulder blades
back and together and hold 5 seconds. Next, pull your
shoulder blades downward as if putting them in your back
pocket. Relax. Repeat this sequence 10 times.
- Single arm shoulder flexion: Stand with your injured arm
hanging down at your side. Keeping your elbow straight,
bring your arm forward and up toward the ceiling. Hold
this position for 5 seconds. Do 3 sets of 10. As this
exercise becomes easier, add a weight.
Written by Tammy White, M.S., P.T., for McKesson Health Solutions LLC.
This content is reviewed periodically and is subject to
change as new health information becomes available. The
information is intended to inform and educate and is not a
replacement for medical evaluation, advice, diagnosis or
treatment by a healthcare professional.
Copyright © 2003 McKesson Health Solutions LLC. All rights reserved.