Printable Frozen Shoulder Exercises Pdf

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While standing or sitting, hold a 5­ to­pound weight in your hand (a filled gallon Download a PDF of six exercises to help improve shoulder mobility and reduce pain. Gently bend your knees, opening up the armpit. Keep your elbow bent. With each knee bend, stretch a little further, but don’t Frozen Shoulder Exercises It is normal to feel aching or stretch when undertaking the exercises. Try to push your hand and forearm down towards the table/floor/bed Learn how to manage your frozen shoulder with helpful tips and exercises that you can do at home. Swing the arm in a small circle — about a foot in diameter. Using your good arm, lift the affected arm onto a shelf about breast high. If the pain becomes severe and lasts more than–minutes rease the exercises frequency of less forcefully. Deepen you knee bend slightly, gently stretching the armpit, and then straighten. These exercises, performed once or twice a day for several months, should further loosen the tightened shoulder lining and restore normal range of motion. If severe pain continues stop the exercises and consult your GP, or specialistPendulum Lean forward for support Let the arm Passive stretching exercises are performed after the pendulum stretch exercise. As your symptoms improve Frozen shoulder (also known as adhesive capsulitis) is a condition in which the shoulder is stiff, painful, and has limited motion in all directions. Apply moist or dry heat to the shoulder fororminutes before the exercises and during the external rotation passive stretchSleeper Stretch. The exercise is performed as follows: Relax your shoulder muscles. Relax your shoulders. Hold the stretch fortoseconds. Frozen Shoulder Home ExercisesPendulum StretchTowel StretchFinger Walk Do this exercise first. Lie on your side, on your injured shoulder. Keep your injured arm out in front of you with your elbow at adegree angle. Stretching exercises are usually the cornerstone of treating frozen shoulder Weighted pendulum stretching exercise is used to restore flexibility to the shoulder joint. Perform the exercises in the order listed. Do thistotimes per day. Sets oftoof the following Learn how to do pendulum, twisting outwards, arm overhead, keel on all fours, stretching the back of the shoulder and shoulder extension Home Exercise Program for Frozen Shoulder/Adhesive Capsulitis. Use your non-injured arm to push downward on your hand to stretch your arm. Performrevolutions in each direction, once a day. Stand and lean over slightly, allowing the affected arm to hang down. Download and print this fact sheet in PDF format and follow the exercises at your own pace shoulder.