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    Frozen Shoulder Prevention

    Uploaded by

    David Marcks
    simple routines to prevent a frozen shoulder and to maintain good articulations after a frozen shoulder treatment

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Frozen Shoulder Prevention

    Uploaded by

    David Marcks
    169 views4 pages
    simple routines to prevent a frozen shoulder and to maintain good articulations after a frozen shoulder treatment

    Copyright

    © © All Rights Reserved

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    PDF, TXT or read online from Scribd

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    simple routines to prevent a frozen shoulder and to maintain good articulations after a frozen shoulder treatment

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    169 views4 pages

    Frozen Shoulder Prevention

    Uploaded by

    David Marcks
    simple routines to prevent a frozen shoulder and to maintain good articulations after a frozen shoulder treatment

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 4

    Always warm up your shoulder before performing your exercises.

    The best
    way to do that is to take a warm shower or bath for 10 to 15 minutes. You can
    also use a moist heating pad or damp towel heated in the microwave, but it
    may not be as effective.
    In performing the following exercises, stretch to the point of tension but not
    pain.

    1. Pendulum stretch

    Do this exercise first. Relax your shoulders. Stand and lean over slightly,
    allowing the affected arm to hang down. Swing the arm in a small circle —
    about a foot in diameter. Perform 10 revolutions in each direction, once a day.
    As your symptoms improve, increase the diameter of your swing, but never
    force it. When you're ready for more, increase the stretch by holding a light
    weight (three to five pounds) in the swinging arm.
    2. Towel stretch

    1 of 4
    Hold one end of a three-foot-long towel behind your back and grab the
    opposite end with your other hand. Hold the towel in a horizontal position.
    Use your good arm to pull the affected arm upward to stretch it. You can also
    do an advanced version of this exercise with the towel draped over your good
    shoulder. Hold the bottom of the towel with the affected arm and pull it toward
    the lower back with the unaffected arm. Do this 10 to 20 times a day.

    3. Finger walk

    Face a wall three-quarters of an arm's length away. Reach out and touch the
    wall at waist level with the fingertips of the affected arm. With your elbow
    slightly bent, slowly walk your fingers up the wall, spider-like, until you've
    raised your arm as far as you comfortably can. Your fingers should be doing
    the work, not your shoulder muscles. Slowly lower the arm (with the help of
    the good arm, if necessary) and repeat. Perform this exercise 10 to 20 times
    a day.
    4. Cross-body reach

    2 of 4
    Sit or stand. Use your good arm to lift your affected arm at the elbow, and
    bring it up and across your body, exerting gentle pressure to stretch the
    shoulder. Hold the stretch for 15 to 20 seconds. Do this 10 to 20 times per
    day.

    5. Armpit stretch

    Using your good arm, lift the affected arm onto a shelf about breast-high.
    Gently bend your knees, opening up the armpit. Deepen your knee bend
    slightly, gently stretching the armpit, and then straighten. With each knee
    bend, stretch a little further, but don't force it. Do this 10 to 20 times each day.
    Starting to strengthen
    As your range of motion improves, add rotator cuff–strengthening exercises.
    Be sure to warm up your shoulder and do your stretching exercises before
    you perform strengthening exercises.
    6. Outward rotation

    3 of 4
    Hold a rubber exercise band between your hands with your elbows at a 90-
    degree angle close to your sides. Rotate the lower part of the affected arm
    outward two or three inches and hold for five seconds. Repeat 10 to 15 times,
    once a day.

    7. Inward rotation

    Stand next to a closed door, and hook one end of a rubber exercise band
    around the doorknob. Hold the other end with the hand of the affected arm,
    holding your elbow at a 90-degree angle. Pull the band toward your body two
    or three inches and hold for five seconds. Repeat 10 to 15 times, once a day.

    4 of 4

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