Frozen Shoulder Exercise – Table Slide (1)
Find a cloth that will slide easily on your kitchen units or kitchen table. Sit facing the table or work surface. Think of your ‘Balloon Posture’. Now lean forward and gently slide your arms forward on the cloth. Lean back and return to start position.
Get into a slow steady rhythm and gradually your range of movement will increase.
Work to the point at which you start to feel pain. Do not push past this point.
Frozen Shoulder Exercise – Table Slide (2)
Sit next to a table (kitchen or dining table height) with your elbow bent at your side and the forearm of your sore arm resting on a cloth that will slide easily.
Sitting with ‘Balloon Posture’, gently slide your hand away from your body. Keep your elbow still so your hand moves around your elbow.
Do this in a slow steady rhythm to the point of pain. Relax and return to start. Rhythmic movements back and forwards are most effective.
Frozen Shoulder Exercises - Arm Swings
If the arm has very limited movement this may be the best exercise to start with.
Stand next to a table with your pain free hand on the table. Lean forwards so your sore arm is dangling.
Gently swing the arm forwards and backwards using momentum to help the movement.
Repeat x 15 four times daily
This exercise can also be performed in a side to side movement, swinging the arm out then back under the table.
Exercise for Frozen shoulder - All Fours
Start on all fours with your hands under your shoulders and slightly turned out. Your knees should be in line with your hips.
Now sit down on your heels keeping your hands still. This will gently move your shoulder. Rhythmic movements back and forwards are the most effective.
To progress this exercise take your knees further away from your hands.
Frozen Shoulder exercises - Wall Slides
Find a smooth wall or wall mirror and a cloth that will slide easily on the wall. This exercise also works if you put a sock on your hands. Stand facing the wall with the palms of your hands in contact with the wall. Think of your ’Balloon Posture’ with your shoulder blades pulled back and down.
Gently push into the wall and slide your hands upwards. This must not hurt. Relax and return to start position. You should be gently pushing against the wall through the full movement.
Repeat x 15 four times daily
Shoulder Impingement Exercises – Side Wall Slides
Stand with a cloth or a sock over your hand and with your sore shoulder side on to the wall. With a bent elbow put the back of your hand in contact with the wall. Remember to maintain a ‘Balloon Posture’ with your shoulder blades pulled back and down.
Step forward and push your arm up straight sliding the back of your hand up the wall. Your hand should be outside your shoulder. This must not hurt. Only move as far as you can without pain.
Repeat x 15 twice daily
Push Up With Resistance
To add resistance you can use ‘Theraband’ or small weights (1-2Kg) or a pair of tights tied into a loop. Hold the ‘Theraband’ or tights around your hands, or hold weights with thumbs pointing up to the ceiling.
Remebering ’Balloon Posture’ with your shoulder blades pulled back and down, push your hands up into a ‘V’. It is important to keep your hands wider than your elbows. This must be pain-free. On the return movement pull your elbows into your side. Make sure you keep the ’Balloon Posture’ through the exercise.
If the shoulder is very painful start with these exercises
Stand with a rolled up towel between your elbow and the side of the unstable shoulder. These are static exercises. There should be no movement during these exercises.
1. Abduction - Place your opposite hand on the outside of the affected elbow. Keep the arm still and push the elbow outwards into your hand. Use the good hand to resist the movement. Hold this position of 10 seconds. Repeat x 10
2. Lateral Rotation - Place the opposite hand on the outside of the affected hand. Keep the arm still and push the hand outwards into your good hand which should resist the movement. Hold this position for 10 seconds. Repeat x 10
3. Medial Rotation - Place the opposite hand against the palm of your affected hand. Keep the arm still and push the hands together. Hold this position for 10 seconds. Repeat x 10
Diagonal Pattern ‘Theraband’ Exercises
Stand with one end of the ‘Theraband’ under the foot on the opposite side to the problem shoulder. Hold the other end with the affected hand. Place the good hand on the opposite hip. Lift the hand up and diagonally outwards away from the hip. Slowly bring the arm back down to the start position. Repeat x 10
Diagonal Pattern ‘Theraband’ Exercises -2
Place one end of the ’Theraband’ under the leg of a heavy dining room table or chair. Stand next to the table or chair with the other end in the affected hand. Keep the opposite arm by the side and bring the ’Theraband up and across the body in a diagonal movement. Slowly bring the arm back to the start position. Repeat x 10
Good posture should not feel like hard work. Imagine a balloon filled with helium is attached to your head and is pulling you up (Balloon Posture). You should feel your back straighten and your chest widen. Pull your shoulder blades back and down. This increases the space under your subacromial arch, giving the rotator cuff tendons more space and is good for your shoulder.