Frozen Shoulder (Adhesive Capsulitis)

Part 2

I hope you have read my previous blog on frozen shoulder; if not then here is the link. Generally speaking, “Improving your flexibility can reduce pain”. Stretching exercises can help to increase your flexibility and hence improve the range of pain free movements.

Any exercise you do, breathe normally.

Note: Before doing these exercises please consult your doctor. If you feel pain, stop the exercises.

1. Wall Press ups

• Stand infront of the wall, keeping your feet shoulder-width apart.
• Place your palms on the wall, standing about an arm’s length away.
• Inhale, keep your knees straight and heels on the floor. Then bend your elbows and slowly lean forward to lower your upper body towards the wall, as far as you comfortably can.
• Make sure to keep your feet flat on the floor. Your elbows should be pointing downward. Hold this position for 30 seconds.
• Exhale, then push away from the wall until your arms are straight and you are back to the starting position.
• Repeat up to 15 wall press ups.

2. Wall Walk

• Stand with your shoulders about 2 feet from the wall.
• Raise your arm to shoulder level and gently “walk” your fingers up the wall as high as you can. Do it slowly, taking up to 30 seconds to go fully stretch.