Hey guys it’s Hina from Rebalance Physical Therapy. I want to talk to you any of you guys who are experiencing a stiff or frozen shoulders. Here are four exercises you can start immediately to boost your range, improve stiffness, shoulder pain and function.

What is Frozen Shoulder?

The Shoulder is a ball and socket joint. The socket is the shoulder blade and the ball is your arm bone. They fit together and the ball spins in the socket. Around that on the outside you have a lot of tissue – muscles, ligaments and tendons. What can happen is you can develop excess tissue and scarring that doesn’t allow that ball and socket joint to move very well and it becomes stiff. That can limit the mobility and the movement of your shoulder. Stiff and painful.

Four exercises you can start NOW

The main thing I want you to remember is that if it’s painful, I don’t want you to be doing these stretches. If you are going through these stretches and it seems like the pain is getting worse, stop.

For all of these exercises you will need a dowel. You can use an umbrella, cane, broom or any kind of stick.

Arms Overhead

Arm Rotation

Behind-the-Back Straight Arm

Behind-the-Back Bent Arm

Those are the four things you can do to start getting your shoulder less stiff, less painful and functioning better. For more detail, check out the video below:

If you find that you’re doing these things but it’s not helping, you might need additional hands on therapy. There might also be other things going on in your head, neck, or shoulder blade that could be affecting the shoulder joint.

If you’re having shoulder pain and exercises at home aren’t helping, you can schedule a complimentary phone consultation to discuss your symptoms here.

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