Recommended Exercises - Phase 3 (Thawing)
By this stage you should feel ready to strengthen your weakened shoulder muscles. If you have been suffering with a frozen shoulder, your muscles won’t have been used properly for months, so take it gently.
In our experience, 60% of frozen shoulder patients are able to re-develop their muscle power just by resuming their normal every day activities. This is preferable. 40% of cases, however, really seem to need a bit of extra help. We have found that adding the following exercises will help:
The following exercises involve either using a small 1kg weight or using an elasticated resistance band. These should only be performed when the night pain has diminished more than 90%.
- Stretching Using a 1kg Weight
- Lie on front using a small weight
- Lift the weight up and down slowly in a controlled manner. Then let it hang to the floor to pull on the shoulder joint.
- Swing the arm in circles slowly using the 1kg weight as in capsular stretching exercise.
Elastic Resistance Band Exercises
- Starting at waist level, slowly pull both sides of the resistance band (Fig 1)
- Repeat half way up the chest (Fig 2)
- Repeat as high up as possible
- Repeat 1–8 times
- Be careful not to let it snap back
- Be controlled both on pulling and on relaxing
- You may want to build up to this
- If in pain, stop
- Tie the band to a closed door handle
- Facing the door pull the band backwards with a straight arm
- Keep a slow and steady pressure
- Perform this exercise by pulling the band apart behind the back
- A towel may be used instead
- Go slowly
- Repeat 1–8 times
- Change arms
The way you hold the band is up to you but try varying your handhold every 3 days.
Always try to use a high quality resistance band product.
If in pain, stop and rest.
Always take it slowly and steadily.