Frozen Shoulder Exercise Videos – Frozen Stage

These frozen shoulder exercise videos have been created for the treatment of frozen shoulder during Phase II of frozen shoulder- the Frozen Stage. Frozen shoulder , also known as Adhesive Capsulitis is a condition that causes pain and stiffness in the shoulder joint. It can make it difficult to move your arm and perform everyday activities.

Frozen shoulder occurs when the connective tissue around the shoulder joint becomes stiff and inflamed. This can make it difficult to move your arm. Adhesive capsulitis often develops slowly, and symptoms can worsen over time.

The characteristic feature of frozen shoulder is complete loss of External Rotation.

The condition usually goes away on its own, but there are exercises you can do to help relieve the pain and stiffness. These frozen shoulder exercises are separated into exercises you can do during Freezing, Frozen and Thawing stages.

Exercise Videos for Frozen Shoulder: Frozen Stage

The loss of range of motion (ROM) is profound in the frozen stage due to fibrosis in the joint capsule and surrounding ligaments. These exercises are aimed towards gradually increasing and regaining range of motion.

During the frozen stage of adhesive capsulitis, you can still practice the exercises from the Freezing Stages of Frozen Shoulder.

Video 1: Passive Shoulder Internal Rotation

Passive shoulder internal rotation exercises are exercises that help to rotate the arm inwards towards the body.

Equipment required: Towel

 

Steps to follow:

  1. Hold a towel with your unaffected arm and place it behind your head.
  2. With your affected arm grab the towel behind your back.
  3. With the unaffected arm pull the towel upwards as high as you can.
  4. Slowly return to the initial position and repeat.

Video 2: Shoulder Stabilization

The shoulder stabilization exercises should be performed slowly, and with control. You should feel the muscles working in your shoulder. This shoulder stabilisation exercise targets internal rotation when moving your palm towards the floor and external rotation when moving your hand up.

Equipment required: Mat

Steps to follow:

  1. Lie on your back with your knees bent.
  2. Place your arm out to the side at shoulder level with your elbow bent at 90 degrees.
  3. Place your opposite hand on the shoulder to prevent it from going forward.
  4. Pull the tip of your shoulder backwards and lower your hand toward your hip, trying to touch the floor without lifting your shoulder from the floor.
  5. Then, lift your hand toward your head as far as possible. Return to the starting position and repeat.

Video 3: Shoulder Blade Squeeze

The shoulder blade squeeze exercise is a great way to improve posture and strengthen the muscles that hold your shoulder blades in place. This exercises is helps with shoulder stability when performing daily movements that include pushing, pulling and holding things.

 

Equipment required: None

Steps to follow:

  1. Stand up tall with arms relaxed by your side.
  2. Tuck your chin slightly down.
  3. Squeeze your shoulder blades together and hold.
  4. Gently relax the position and repeat.

 

 

Isometric Exercises for Frozen Shoulder during the Frozen Stage

Isometric exercises are a type of exercise that involves contracting muscles without moving the joint. Isometric exercises are beneficial during the frozen stage of frozen shoulder because they help to maintain muscle strength and encourage blood flow without moving the shoulder joint.

Video 4: Isometric Shoulder Internal Rotation

This isometric shoulder internal rotation exercise helps the inward rotation of your shoulder towards the centre of your body.

The isometric shoulder internal rotation exercise helps the inward rotation of your shoulder towards the centre of your body. This movement is often limited in frozen shoulder so this isometric exercise is important to maintain muscle strength without range of motion.

Equipment required: Door or wall (with optional towel or pillow)

Steps to follow:

  1. Stand in a door frame or at the corner of a wall.
  2. Bend your elbow 90 degrees and place the palm of your hand against the edge of the wall or door frame.
  3. While keeping your elbow tucked in by your side, push the wall with the palm of your hand.
  4. Place a pillow or towel between your palm and the door if your palm hurts.

Video 5: Isometric Shoulder External Rotation

External rotation is the movement bringing your arm away from the centre of your body. This exercise engages the outer muscles of your shoulder which are used in movements such as pulling open doors.

Equipment required: Door or wall (with optional towel or pillow)

Steps to follow:

Steps to follow:

  1. Stand sideways next to a wall with the affected arm at 90 degrees, your wrist against the wall.
  2. Place a pillow or towel between your wrist and the wall.
  3. Push your wrist outward while keeping your elbow at your side and your head still.
  4. You can also use the opposite arm to resist movement at wrist level instead of pushing against the wall.

Video 6: Isometric Shoulder Flexion

Shoulder Flexion helps with activities such as reaching overhead. Isometric shoulder flexion exercises engage the anterior deltoids, which are on the front of your shoulders.

Equipment required: Wall & optional Towel or Pillow

Steps to follow:

  1. Stand facing a wall, with your elbow tucked in by your side and bent to 90 degrees.
  2. Place a pillow or towel between your fist and the wall.
  3. Push your fist into the wall while keeping your body and head still.

Video 7: Isometric Shoulder Extension

The shoulder extension is a movement that extends the shoulder joint. This movement is responsible for activities such as reaching behind your back. The shoulder extension engages the muscles on the back of your shoulders, which are responsible for pulling your arm backwards.

Equipment required: Wall & Towel or Pillow

Steps to follow:

  1. Stand with your back against the wall and your elbow bent.
  2. Place a pillow or towel between your elbow and the wall.
  3. Push your elbow back into the wall without moving your body or your head.

Video 8: Isometric Shoulder Adduction

Adduction is the movement of a limb or body part towards the midline of the body. The shoulder adduction engages the muscles on the front of your shoulders and chest, which are responsible for pulling your arm down.

Equipment required: Towel or Pillow

Steps to follow:

  1. Stand in an upright position.
  2. Place a pillow or towel between your elbow and body.
  3. Pull the tip of your shoulder backwards.
  4. Push your arm against the side of your body whilst breathing normally.

Video 9: Isometric Shoulder Abduction

Shoulder abduction is the movement of a limb or body part away from the midline of the body. It is responsible for activities such as reaching out to the side. The shoulder abduction engages the muscles on the outside of your shoulder, which are used to pull your arm away from your body.

Equipment required: Towel or Pillow

Steps to follow:

  1. Stand with the side of your body and elbow against the wall.
  2. Place a towel and pillow between your arm and the wall.
  3. Keep your elbow bent to 90 degrees.
  4. Push your elbow against the wall out to the side while keeping your body and head still.
  5. Do not lean on the wall or use your body weight to push

 

The exercises below are recommended during the Freezing Stage of Frozen Shoulder. As your pain subsides and range of decreases, you can still practice the exercises below in the Frozen Stage.

 

Video 10: Assisted Shoulder Extension with Stick

The assisted shoulder extension with stick can help improve range of motion for extension, which is moving your arm backwards. The exercise is gentle and helps to stretch the muscles and ligaments around the joint.

You can notice improvement in extension in improvement in activities such as reaching into your back pocket.

The normal range of motion for extension of the shoulder is between 45º-60º.

 

Equipment required: a stick

Steps to follow:

  1. Stand facing a wall and place your hand on the wall.
  2. Slowly crawl your hand up the wall as high as possible.
  3. Lower your arm slowly and repeat.

Video 11: Assisted Shoulder Flexion with a Stick

This exercise helps to improve range of motion for flexion, which is moving your arm forwards. The exercise is gentle and helps to stretch the muscles and ligaments around the joint, controlled by your healthy arm. The normal range of motion for flexion is 157° -162°.

Equipment required: Mat and a Stick

Steps to follow:

  1.  Lie on your back with knees bent.
  2. Hold stick slightly further than shoulder-width apart.
  3. Place the stick on your legs and then with the help of your good arm bring the stick as far as possible over your head.
  4. Hold for a couple of seconds then return arms back to knees.

 

Video 12: Passive Shoulder External Rotation

External rotation of the shoulder is a movement that rotates the arm outwards away from the body. External rotation is one of the first movements affected by frozen shoulder and the last to return.

Steps to follow:

  1. Stand facing the door.
  2. Then place the affected arm along the edge of the door, keeping the elbow at a 90-degree angle. Place your foot forwards (same side as the affected arm).
  3. Gently rotate the upper torso away from the door until a stretch is felt in the shoulder.

 

Video 13: Shoulder Pendulum

Shoulder pendulum exercises are beneficial in the frozen stage of frozen shoulder. They are also gentle and easy to do, making shoulder pendulum swings a good option for those who are experiencing pain and stiffness.

Equipment required: Table or Chair

Steps to follow:

  1. Stand with one arm on a table.
  2. Body weight shifts between the feet to create a forward and backward swinging motion of the arm.
  3. Gently swing the arm back and forward, then end by slowly making a circular motion.