Frozen shoulders still restricting your movement?

We can help with that!

Frozen shoulder is when the mobility of your shoulder joint is restricted to the degree that it feels frozen in place — and it’s especially common amongst menopausal women.

The limited range of motion of your shoulder joint makes it difficult or painful to do anything at all.

To regain mobility, physical therapists recommend stretching before any activity that requires the use of your frozen shoulders.

Stretching helps “thaw” out the shoulders

Doing a bit of stretching improves flexibility, increases range of motion, and lengthens muscle fibers.

It also alleviates pain and discomfort allowing you to feel more at ease as you go about your daily activities, so you’re more likely to stay active.

We will be showing you 5 stretches recommended by physical therapists to prime your shoulder muscles for movement by warming up the affected area. 

So do these stretches to your point of sensation without causing pain. Be gentle and avoid forcing any of the movements. Do these stretches several times throughout the day:

Exercise #1: Towel stretch

• From standing, use both hands to hold a dishtowel horizontally behind your back.

• Use your opposite arm to pull your affected arm upward.

• Stretch and lengthen the muscles in your affected shoulder and arm.

• Hold this position for a few seconds.

• Repeat 5 times.

Exercise #2: Cross-body reach

• From sitting or standing, place your unaffected hand on your affected elbow.

• Draw your affected arm across your body.

• Use gentle pressure to lift your elbow and stretch your shoulder.

• Hold the stretch for 20 to 30 seconds.

• Repeat 5 times.

Exercise #3: Hand-behind-back stretch

This stretch requires more mobility, so you may not be able to do it right away, so stretch as far as you can go.

• From standing, place your affected arm behind your back.

• Use your opposite hand to take hold of this wrist.

• Gently stretch your affected arm by moving it toward the opposite buttock.

• Gently move it as far up as possible.

• Hold this position for a few seconds.

• Repeat 5 times.

Exercise #4: Pendulum swing

As you progress, do this stretch while holding a light dumbbell.

• From standing, place your unaffected hand on the edge of a table or chair.

• Lean forward slightly and place your affected arm alongside your body.

• Swing your arm forward and backward.

• Then swing it side-to-side.

• Swing your arms in circles in both directions.

• Do each movement 10 times.

Exercise #5: Umbrella Push

• Sit in a chair with your elbows alongside your body.

• Use an overhand grip to hold an umbrella in front of you.

• Use your unaffected arm to push your affected arm over to the side.

• Keep the elbow of your affected arm drawn in at your side.

• Return to the starting position.

• Repeat 5 times.

PS. These stretches are excellent for warming up the shoulders and regaining mobility — “thawing” the effects of those pesky frozen shoulders.

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