FLEXIBILITY EXERCISES

These shoulder flexibility exercises can be performed by people who have frozen shoulder or adhesive capsulitis on their own to improve their shoulder joint range of motion (ROM) and flexibility. Try to breathe normally as you perform the exercises. Avoid holding you breath while doing the stretch. Shoulder Adduction 1. Put your handthe side where you want to stretchover your opposite shoulder. Your elbow should be at shoulder level whenever possible. 2. Using your other hand, push your elbow towards your opposite shoulder until you feel a slight stretch. 3. Hold the stretch for about 5 seconds and then gently relax. Repeat 10 times, working your way up to doing 3 sets. As your flexibility improves, try to increase your stretch-hold-time to 30 seconds. Shoulder External Rotation 1. Stand near a sturdy structure, such as a doorframe. With your elbow bent, grasp the doorframe with your handthe side of the shoulder where you want to stretch. Your hand should be level with your elbow. 2. Hold your elbow firmly against your body using your other hand. 3. Rotate your whole body away from the doorframe until you feel a slight stretch on your shoulder. Hold the stretch for 5 seconds and then gently relax. Repeat 10 times, working your way up to doing 3 sets. Avoid twisting on your back. When your flexibility improves, try to increase your stretchhold-time to 30 seconds. Shoulder Internal Rotation 1. While seated on a stool or standing straight, gently move your armthe shoulder side that you want to stretchtowards your lower back with your palm facing outward. 2. Move your hand up your spine until you feel a slight stretch on your shoulder. Hold the position for 5 seconds and then gently relax. Repeat 10 times working your way up to doing 3 sets. You can increase your stretch-hold-time to 30 seconds as your flexibility improves. It is okay if, at first, you cant reach your back. Try to do the stretching exercise, starting at where you feel the stretch. As your flexibility improves, you can work your way up towards reaching the middle of your back. Make sure that you hold your neck and back straight. Shoulder Flexion

1. Standing near a sturdy, stable structure, such as a bookcase or doorframe, raise your armthe side of the shoulder that you want to stretchforward and up as high as you can. Grasp the stable surface using your raised hand. 2. With your arm straight and your hand still holding on to the bookcase or doorframe, gently lower your body by bending on your knees. When you feel a pain-free stretch in your shoulder, hold the position for 5 seconds. Repeat 10 times. You can increase your stretchhold-time to 30 seconds as you improve. 3. Work your way up to doing 3 sets. Make sure that when you perform this stretching exercise, your neck and back should be straight. Pendulum Exercises 1. Lean forward with your forearm (uninjured side) supported on a table or bed. 2. Relax your whole limb (painful shoulder side). 3. Gently move your arm in a circular movement, starting with a clockwise motion. After doing that for 10 times, reverse direction (counterclockwise), repeating the movement 10 times, as well. 4. After doing the circular movements, you may follow it up with forward and backward arm swinging. Swing your arm forward then backward as far as possible. Do these movements 10 times. Repeat the exercise, but this time, swing your arm side to side as far as possible without pain. Repeat movements 10 times. When you lean forward, remember to keep your neck and back straight.