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Frozen shoulder, or adhesive capsulitis, is a condition that causes stiffness and pain in your shoulder joint from adhesion build up. These stretches & exercises should help relieve frozen should pain. Watch another frozen shoulder video: https://www.youtube.com/watch?v=wT8gPa-6B-c&index=5&list=PLPS8D21t0eO_Ny9ors3aP4K1P_91a2-yw&t=0s
For a frozen shoulder, signs and symptoms typically begin gradually, worsen over time and then resolve, usually within one to three years. Stretches and exercises can help speed up the recovery time.
First, using a pulley to help get your motion passively, can be very helpful. Since you are able to completely relax for the stretch, you can often get more motion.
The next stretches are called pendulums. For a frozen shoulder, using a small weight in your hand helps open up the shoulder joint. You can also rock front to back and side to side. It’s a great way to relax all your shoulder muscles.
A scapular or shoulder squeeze will help open up your chest area, and also strengthen your upper back muscles. You can add a resistive band by doing rows. Make sure you add the squeeze at the end.
One of the toughest motions is internal rotation behind your back. Using a towel to stretch, will get you much more motion.
If you have a Swiss (or stability) ball, using it to roll out your arm will not only stretch out your shoulder, but it can also work the stability of your shoulder. You can also do these slides on a table or counter top.
The last stretch is a shoulder flexion stretch using the ground for assistance. Get on the ground and sit on your feet in a child’s pose position. If you can’t get on the ground or your knees hurt too much to bend them, you can slide your arm on a table or countertop. You will slide your arm forward with your thumb facing upward towards the ceiling and lean your body forward until you feel a stretch.
Related Videos:
Shoulder Pain Treatment & Rehab Stretches:
https://youtu.be/DJvQ3ZGWUfQ?list=PLPS8D21t0eO_Ny9ors3aP4K1P_91a2-yw
Shoulder Pain Top 3 Exercises:
https://youtu.be/vbUm5rsPt5Y?list=PLPS8D21t0eO_Ny9ors3aP4K1P_91a2-yw
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7 Best Frozen Shoulder Exercises & Stretches:
https://www.youtube.com/watch?v=xXsUexaQEp0
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
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Get a shoulder pulley system like the one featured in the video here: https://amzn.to/2QpSBt7 (affiliate link)
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I'm so excited – my frozen shoulder finally broke free after exactly one year! For three months, every day, I've been doing aerobics and lifting small weights. Last week, my shoulder seemed warm and achy so I thought it was getting worse. But yesterday, during the weights, I heard a crackle in my shoulder. This morning it happened again, and now I have full range of motion and no pain! I was really worried before.
My mom has frozen shoulder and severe pain in shoulder. She has been doing exercises for months but nothing work on her.Kindly give me suggestion
Pls bengali
Hi Dr JO. Im a competitive body builder the other day I sustained an injury to my front anterior delt pain and loss of motion how can I tell if I have a rotator cuff problem muscle strain or frozen strain need advise
Thank you for taking the time to help us.
Those pendulums feel delicious
😍😍😍😍😍
MiStEr bEaRrR
Thanks for this! My PT only gave me two stretches and with the stay home situation my stiffness is getting worse. I think this will help a lot in regaining mobility.
If you haven't got a swiss ball walk your hands up the wall slowly using your fingers , I usually do this one foot in front of the other for support start at shoulder height and walk up and down , both arms to;; your hands are above your head .
would love to be able to print these
Hi Dr. Jo I gave up my PT and doing your exercising daily. Thank you !
Thank you so much for these exercises to try. Frozen shoulder is very painful. I’ve had it about a month now. xx
Hi. Would you recommend cortisol shots? What you think about that? Love you videos!
I m suffering shoulder pain.how is cure
Hello did you speed up the speech is so fast 😳 I am scared this is a long term thing and FS. My left shoulder mainly in shoulder blade all up to right neck ia awful. I been sleeping on tennis ball. Rolling on one helps but also can inflame worse. This is day six. Im a single mom. Taking medicine have x-ray soon then MRI. It didnt come on sudden i woke with it. Maybe from being on phone in bed too much and carrying my three year old. I have sjogrens too could this be a factor? Please god this can't go on for months or years. I have to be a mother and this is horrid. Rest makes worse worse when wake. Loosens as day goes or rather still hard. But pain is less. When lay its back to full pain and feels like huge knots in blade. All rock hard and sruck? Does that sound like FS? Its happened before and with pressure drops but always subsides. Praying it will. Its horrid. Sos
Thank you so much for these great exercises. Could you tell me what the diameter of the ball should be to do the stretches, I see they vary from 55-75 cm. Thank you.
As always, your videos are extremely helpful, especially now during this COVID-19 pandemic . I injured the tricep muscle and shoulder of my right arm last year ('19) when I was actively going to P.T. for a peroneal tendon injury of the left ankle. At my age, I should have known better than to try and reach backwards at an odd angle for a t.v. remote. Initially I thought it would get better with rest and some heat. Six months in, I realized that wasn't gonna do it and I realized that in the process of allowing my arm to 'rest', I had unwittingly allowed 'frozen shoulder' to take over. I didn't get to go see an orthopedic surgeon until March of '20. He told me I still had a decent range of motion but that we needed to open the shoulder up so he set me up with P.T. 2-3 times weekly for 30 days. I only got to go once before all the pandemic shelter-at-home orders began rolling in. I live in Ky. and our governor began a massive stay-at-home order from the get-go. In compliance with that order, I had to cancel my therapy. However, I've continued my exercises here at home as best I could following the therapy sheet they gave me but I haven't been satisfied with my attempts to relax the shoulder and get it to open up. This video has helped me to do just that so I can continue on with the exercises and feel like I'm making headway. I just wish I could do better with the moist heat therapy. A small heat pad just isn't enough, but it's better than nothing. I soak and wring out a clean washcloth, mic it for 30 seconds, shake it out and apply it to my shoulder, wrap THAT in saran wrap and then put the heat pad on high for about 30 minutes at a time. Better than nothing and it does help some. Thanks so much for these videos. They are lifesavers.
You are awesome, I love all your videos!