Frozen Shoulder

Exercises You should aim to stretch the shoulder a few times throughout the day, even if only for a few minutes at a time. The strengthening exercises should be done once a day. The shoulder may feel sore whilst you are doing the exercises but there should be no intense or lasting pain – just work to the level that you can manage. Exercise 1 Wall slides Start position: Stand facing a smooth wall with the dominant foot against the base of the wall and the opposite foot shoulder width apart and behind the other foot. The forearms need to be in contact with the walls and the shoulders and elbows bent to 90 degrees Action: Lean forward, slide the forearms up the wall and attempt to bring your shoulder blades out and around as you slide up the wall. Hold the stretch for 30 seconds. Repeat five times.

Watch a video of this exercise here.

Exercise 2 Table slides—sitting Start position: Sit with your hand resting on a table and elbow straight. Action: Slowly slide your hand along the surface of the table, bringing your head down toward the table. Hold for the required time and then return to the starting position. Key points: If required, place a cloth under your hand to reduce friction. Hold the stretch for 30 seconds. Repeat five times

Table slides—standing

Start position: Stand next to a table with your hand on a towel at waist level.

Action: Slide your hand away at a 45 degree angle to your body and then return to the starting position.

Key points: The movement should be performed by shifting your weight from the back foot to the front foot. Hold the stretch for 30 seconds. Repeat five times

Watch a video of this exercise here.

Strengthening exercises Exercise 1 Resisted outward rotation Start position: Stand facing a door frame, your elbow bent to 90 degrees and pillow positioned between the back of your hand and the door frame. Alternatively, use your other arm to provide resistance as shown. Action: While keeping you elbow by your side, push your hand outward for the required time Key points: Ensure you keep your spine straight and shoulder blade set backwards throughout the exercise. Repeat 10 times. Exercise 2 Resisted outward rotation with band/weight Start position: Stand with your elbow bent to 90 degrees, small rolled up towel between your elbow and side and your hand holding the elastic tubing that is tied to a fixed object. Action: Rotate your hand outwards against the resistance ensuring your elbow remains in contact with the towel. Key points: Keep your shoulder blade set backwards throughout the exercise. Repeat 10 times.

Watch a video of this exercise here.

Exercise 3 Active assisted shoulder flexion in standing Start position: Stand with the hand of your unaffected arm holding the wrist of your affected arm. Action: With your elbow straight, attempt to lift your affected arm forwards and up, assisting with your other arm as required. Key points: Move you arm to the point of pain, or as indicated by your practitioner. Repeat 10 times.

Exercise 4 Bilateral shoulder flexion with broomstick Start position: Stand holding a broomstick with your hands shoulder width apart and elbows straight. Action: Lift the broomstick out in front of you. Key points: Stand tall with your shoulder blades set backwards. Repeat 10 times.

Watch a video of this exercise here.

Watch a video of this exercise here.

Exercise 5 Shoulder abduction with broomstick Start position: Stand with the hand of your affected shoulder holding the end of a broomstick. Action: Using your unaffected hand, push through the broomstick to assist your affected arm to move away from your body. Key points: Only move as far as indicated by your practitioner. Re-peat 10 times.

Exercise 6 Pulley assisted shoulder abduction Start position: Stand to the side of the pulley with the handles held in each hand. Action: Pull down on the pulley with your unaffected arm, assisting elevation of your affected shoulder out to the side. Repeat for the re-quired repetitions. Repeat 10 times.

Watch a video of this exercise here.

Watch a video of this exercise here.

Exercise 7 Shoulder external rotation stretch at neutral Start position: Lie on your back with your elbow by your side. Secure weights to your wrist or hold a dumbbell as shown. Action: Allow your arm to drop into external rotation, and use pillows or towels behind the hand to avoid overstretching. Maintain for the required amount of time. Hold the stretch for 30 seconds. Repeat five times.

Start by exercising gradually and build up over time. As with any

physical activity it is normal to feel some discomfort or aching in your

muscles after exercising but you should stop if you get any joint pain

that does not go away quickly.

If you have any questions about exercising, ask your GP or

physiotherapist.

For more information visit

www.nwbh.nhs.uk/msk-physio