Hold for 5 seconds. What is a frozen shoulder? 686 0 obj <>stream While keeping your body still raise weights in front of the body to shoulder height. To progress, put a towel over your opposite shoulder. They should be performed within your comfort zone unless otherwise instructed. Frozen shoulder is a disorder in which the connective tis-sue surrounding the shoulder becomes inflamed and stiff, restricting motion and causing pain. ��x���צY �9g��@�+�9n�1��+YE� Talk to your doctor or physical therapist about which exercises will best help you meet your rehabilitation goals. Stand with feet shoulder width apart and dumbbells held at the side with an overhand grip. 5. Do not arch back. With the other hand, hold the front end of the towel in front of your body. Shoulder Stretching Exercises 2010 1 SHOULDER: Stretching Exercises This handout illustrates some basic range of motion exercises for the shoulder. from the shoulder and then circle clockwise x 10 times and repeat anticlockwise x 10 times. Rotator Cuff and Shoulder Rehabilitation Exercises To ensure that this program is safe and effective for you, it should be performed under your doctor's supervision. Shoulder Setting. 3. E\� 7a ���ޜ��z9rC�3*F��JU��W��GN_����u��@�� ��%f���~q�}�h�E��S]�5Aم0s.�?����,��n-y;V� ���Tb��Q[����K\��'a(@��e*�C�yh�au�y�}W+t�{u~xV�YE���D��ҟ�E��pg=I|���{ů�q���x��2p�*1�nM�8$�` +��`p�>�\@y1f6< ʪb�~��7��p �@w�t���J�� ׿�ڱڲ��WU1\a�Z�c�Ӛ�@;��������΄���3��#i�J*lłC�u��¢ ʇ'���U,eW�Z���nE��t�i0�;I���c��ն ��������HYB{�z�z?i�֯e=q�_�/���H|�2HWԊ|8B~����]'-�c�`�z�,� Pull your arm up gently to stretch your shoulder. Each phase can last several months. Length of program: This shoulder conditioning program should be continued for 4 to 6 weeks, unless otherwise specified by your doctor or physical therapist. Do 10-15 reps and 2-3 sets. �������Y���R��$� ��E��ך�����/�(׫1�da�A��4��%�Wt��$��n|�������d���fU������;:V�R&�:���RΘ��3�� �3��u�e�t��G%���7�c�7�&��&8̀[�-��(71����ڴ���R �"0���n�����]Tp��vJ�? {����(�X���UU�T�.�����F2���;5��I�{�/f�p��+b[�1��s����U�J�q�5�4�F� Unless your doctor feels that you have adhesive capsulitis or frozen shoulder, these exercises should not cause pain. ���.��:��=0��qM.V��G��}")��]�ŘU���'�ćB�=Q�}�e����۽�~Qi��ɣ�3[{��Y�҄&u�t�4̆�r����U��qʜ3W}���lg���x���/�"�2Y���⛜d*@��,�Q :#S�����e�/��`qDf�j7. �[��r������[\١�%�Z"cvI!P�����v^�dž���:5�_�������V� The symptoms vary and develop slowly in phases. �_P�P҄�C��� Do hourly. )�hb�x&V;��p���2��;Q+����#r �)���,5�! Put the hand of your injured arm behind your back and hold the back end of the towel. Take ear towards shoulder and hold for 10 seconds. Performing the exercises two to three days a week will 4- Lateral Raise Stand with feet shoulder width apart and … Repeat on both sides once. �7aI�2�2M)l+��D�Z�e�VB Starting position. %PDF-1.6 %���� Frozen Shoulder (Adhesive Capsulitis): Tips and Exercises PHYSICAL THERAPY. Gently squeeze shoulder blades backwards and down. Do hourly. Support elbow so as to take pressure . After your recovery, these exercises can be continued as a maintenance program for lifelong protection and health of your shoulders. Wrist circles.