![]() Have your arms by your side with your palms facing forwards. ![]() You can do this exercise in either sitting or standing. Use the arm that is not sore to pull the sore arm up your back. Drape a rolled up towel over the shoulder that is not sore. In standing place your painful arm behind your back. Keep your arm straight at all times and your shoulder relaxed. Use your arm that is not painful to push your painful arm out to the side. In standing have both arms straight and by your side holding onto a stick (a broom or mop handle will do). Hold the stretch for 20 seconds and repeat 5 times. To do this exercise bring your painful arm across your body at chest height and use your other arm to the pull the sore arm further until you feel a pulling sensation at the back of the shoulder or arm. Don’t worry if you cannot go as far as the video shows. You will feel a stretch or pulling sensation at the front of your shoulder. Place the palm of your sore arm against the wall. To do this exercise stand facing a wall or door. Then slowly return back to the starting position keeping your hands behind your head. Initially hold for 5 seconds but slowly increase time gradually when you feel able to do so. Gently move your arms apart and lower towards the bed. Hold a walking stick or a broom in both hands and use it to push the painful arm out to the side keeping your elbow tucked in at the side. Have your elbows bent to 90 degrees and tuck your elbows in at the side of your body. To start with do 1 set of 15 repetitions 3 times per day and as you become fitter and stronger do 3 sets of 15 repetitions 3 times per day. ![]() Keep both arms straight lift both arms up to the ceiling and move backwards towards your head or as far as pain allows. To do this exercise lie on your back holding onto a walking stick in both hands. To start with do 1 set of 15 repetitions and as you become fitter and stronger do 3 sets of 15 repetitions. ![]() Swing the sore arm forwards and backwards for 15 repetitions, then side to side for 15 repetitions and then draw circles in a clockwise and anti-clockwise (both 15 repetitions). Keep the sore straight and let it hang by your side. In standing lean forward and rest your arm that is not sore on the back of a chair or kitchen work-top. If these exercises cause a large increase in your pain or after 12 weeks there are no noticeable changes in your day to day symptoms then please contact your GP or NHS Inform for more advice. If the exercises do cause some discomfort then take any painkillers that have been prescribed by your GP or pharmacist and continue to exercise. You may find that these exercises may slightly increase your symptoms over the next 12 weeks but be re-assured that persevering should benefit you in the long term. If there is any doubt about your fitness to do these exercises then please discuss this with your GP. The exercises in the videos below have been provided to help with your frozen shoulder. ![]()
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