How to Rehab a Frozen Shoulder

Frozen shoulder refers to pain and stiffness in the shoulder, with difficulty reaching overhead, your back or across the front of your body. It can be due to overuse, injury, arthritis, bursitis, fracture, post-traumatic scarring, tumor or dislocation, according to the University of Washington. It's best to see your doctor for a physical examination of the shoulder and possibly an x-ray. The treatment is generally stretching and exercises along with over-the-counter pain medications and moist heat or ice, depending on the level of inflammation. Frozen shoulder tends to be a chronic condition; and the University of Maryland Medical Center states it may take six to nine months to reverse the condition with stretching and exercise.

Things You'll Need

• Moist heat
• Ice pack

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Instructions

• 1

  Apply moist heat to the frozen shoulder -- by taking a bath or shower -- or use a heating pad with a damp towel. Begin stretching exercises gently and slowly. The University of Washington recommends repeating your stretching exercises three times a day .

• 2

  Raise your arm overhead while lying down. Stretch as far as you can within your tolerance for pain. Hold the stretch for a few seconds and then relax your arm. Reach overhead while sitting down. Hold the stretch as before.

• 3

  Extend your arm across the front of your body as far as you can and hold the stretch for a few seconds before relaxing your arm.

• 4

  Reach around to your back and try to touch your shoulder blade with your fingertips.

• 5

  Roll your shoulders toward your back a few times. Then roll your shoulders forward a few times.

• 6

  Stand 2 or 3 feet away from a wall and reach out to touch the wall at shoulder height. Walk up the wall as far as you can with your fingertips.

• 7

  Apply an ice pack for 10 to 15 minutes after stretching, if your shoulder feels sore.