Frozen Shoulder Early Exercise Programme
Aim to perform this programme a minimum of once per day unless prescribed otherwise. As with any new exercise, start slowly (repetitions as able) and build up as you are able within the guidelines below.
Pain should not exceed 4/10 whilst completing this exercise programme.
1. Assisted shoulder elevation
- In sitting or standing clasp your hands together with your arms straight.
- Keeping your hands clasped, use your non injured arm to help lift your injured arm above you.
- Stop when you get to the end of the movement.
- Lower your arms down in a controlled manner.
- If you struggle introduce a stick to help you with the assisted movement.
2. Assisted shoulder external rotation
- In sitting or standing hold a pole or a stick shoulder width apart with both hands facing upwards.
- Bend both of your elbows to 90 degrees (about halfway).
- Keep your elbow on the injured side tucked into your body.
- Without moving your elbow away from your body, use the non-injured side to rotate your injured shoulder outward.
- Stop when you get to the end of the movement or if your pain reaches 4/10.
- Return to starting position in a controlled manner.
3. Isometric shoulder external rotation
- Sit or stand with your injured shoulder facing a wall.
- Bend your elbow to a right angle able so your forearm is level to the floor.
- Keeping your elbow bent, place the back of your hand against the wall.
- Apply moderate pressure against the wall by rotating the upper arm to push the back of your hand into the wall (not the entire forearm).
- Hold for 5 seconds and relax.
We recommend consulting a musculoskeletal physiotherapist to ensure exercises are best suited to your recovery. If you are carrying out an exercise regime without consulting a healthcare professional, you do so at your own risk. If you have any concerns whilst completing these exercises, please contact a healthcare professional.
More Plans
Exercises at this stage continue to work on developing and increasing the amount of movement but also exercises are aimed at increasing strength in the shoulder. Pain should not exceed 4/10 on your self-perceived pain scale whilst completing this exercise programme.
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This plan is a progression on the exercises from the intermediate programme with a particular focus on regaining strength as movement begins to return in the later stages of the condition. Pain should not exceed 4/10 on your self-perceived pain scale whilst completing this exercise programme.
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