Physcial Therapy Exercises for Frozen Shoulder

Frozen shoulder, which is also called adhesive capsulitis, is caused by the shoulder being immobilized for a long duration of time, such as if your arm is in a sling, according to the Mayo Clinic. This condition is characterized by a generalized pain and stiffness, as if your shoulder is frozen, within the rotator cuff and other joints in the shoulder. Physical therapy exercises involve stretching movements to restore flexibility and strength to the area. Never perform any physical therapy exercise without discussing the movements with your doctor.

Shoulder Circles

• Shoulder circles will stretch the entire deltoid region to enhance blood flow and release the symptoms of frozen shoulder. To begin this stretching exercise, stand with your feet so they are wider than your shoulders. Keep your knees loose by slightly bending them and maintain a straight back. Start this exercise by raising your left shoulder up and forward toward your ear, and then in a downward motion lower the shoulder and bring it back, and within an upward circle motion bring the shoulder back up toward the ear. Repeat three full rotations within the left shoulder and then repeat the movement with the right shoulder.

Standing Bicep/Shoulder Stretch

• This stretching exercise will extend the biceps, shoulder and chest muscle groups. This multi-muscle stretch is ideal for those with a frozen shoulder that affects other parts of their upper body. Start this exercise by carefully bringing your hands together so they meet behind your back; clasp the hands so the palms are touching. Carefully rotate your arms so you are able to fully extend the elbows. To execute the stretch, raise both arms simultaneously away from the torso; this will cause your shoulders, chest and biceps to lengthen and thus creating the stretch. Hold for five seconds and then slowly return the arms back to the starting position and repeat three times.

Broomstick Stretch

• For this stretching exercise, you will need to gather a broomstick that is at least 4 feet long. This exercise is ideal for those who have a severe case of frozen shoulder as it will gently release the tension while gently stretching the rotator cuff and upper deltoid muscles. To begin this stretch, hold the broomstick with your right hand so the top of the stick is resting between your thumb and your index finger. Keep your palm and inner forearm pointing toward the wall in front of you and your elbow at a 90-degree angle. This will cause the stick to rest on the outside, or rear, forearm. With your left hand, gently grab the lower section of the stick and carefully pull it toward the wall in front of you. This will cause your right hand and forearm to be slightly pulled backward. Hold the stretch for 10 seconds before carefully releasing.