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Osteopathy in Central London

Exercises for Frozen Shoulder

Gentle, targeted exercises are an integral part of frozen shoulder treatment. Exercise can help improve the range of motion, reduce stiffness, and promote recovery. It’s important to start slowly and progress gradually, ensuring that movements do not cause sharp pain. Below are some practical exercises for treating a frozen shoulder:

Pendulum Stretch

Stand with your unaffected hand supported on a table or chair. Let the affected arm hang down and gently swing it in small circles. Perform for 30 seconds and reverse the direction.

Towel Stretch

Hold a towel behind your back with both hands, gently pulling the affected arm upward with the unaffected arm. Repeat 10-20 times daily to improve shoulder mobility.

Cross-Body Stretch

Sit or stand, and gently pull the arm of the affected arm across your body with your unaffected arm. Hold the stretch for 15-30 seconds and repeat a few times daily.

Finger Walk

Stand facing a wall and walk your fingers up the wall as comfortably as possible. Pause, then slowly walk your fingers back down. This exercise helps with overhead motion.

Arm Raises

Hold a stick in both hands while lying on your back. Slowly raise your arms overhead, using the stick to guide the movement.
Perform 10-15 repetitions.

Regularly performing these exercises, combined with physical therapy, can significantly improve the range of motion and relieve pain. A physical therapist can guide you through specific routines to ensure correct form and gradual progression.

Incorporating proper stretching and strengthening exercises tailored to your stage of frozen shoulder will accelerate recovery and help restore function.

Doing these exercises safely

Go gently. In the early painful stage, aim to keep the shoulder moving rather than forcing it. Stretch only to the point of mild discomfort and hold it without bouncing. As the shoulder becomes less painful, you can slowly do more.

Everyday tips for your shoulder

  • Use a warm pack before your exercises
  • Sleep with a pillow under the arm for support
  • Keep using the arm for light daily tasks
  • Do your exercises a few times a day

When to see us

If your shoulder is getting stiffer or the exercises are too painful, an assessment can help. Your osteopath can treat the area and adjust the exercises to the stage you are in.

Book an appointment or call 020 3305 6186.

Frozen Shoulder
Causes
Types
Treatments
Oxford Circus Station
Bond Street
Great Portland street
Goodge Street Station
Regent's Park
Tottenham Court Road
Warren Street
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