7 Best Frozen Shoulder Exercises & Stretches - Ask Doctor Jo
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- Опубліковано 11 вер 2018
- Frozen shoulder, or adhesive capsulitis, is a condition that causes stiffness and pain in your shoulder joint from adhesion build up. These stretches & exercises should help relieve frozen should pain. Watch another frozen shoulder video: • Frozen Shoulder Stretc...
For a frozen shoulder, signs and symptoms typically begin gradually, worsen over time and then resolve, usually within one to three years. Stretches and exercises can help speed up the recovery time.
First, using a pulley to help get your motion passively, can be very helpful. Since you are able to completely relax for the stretch, you can often get more motion.
The next stretches are called pendulums. For a frozen shoulder, using a small weight in your hand helps open up the shoulder joint. You can also rock front to back and side to side. It’s a great way to relax all your shoulder muscles.
A scapular or shoulder squeeze will help open up your chest area, and also strengthen your upper back muscles. You can add a resistive band by doing rows. Make sure you add the squeeze at the end.
One of the toughest motions is internal rotation behind your back. Using a towel to stretch, will get you much more motion.
If you have a Swiss (or stability) ball, using it to roll out your arm will not only stretch out your shoulder, but it can also work the stability of your shoulder. You can also do these slides on a table or counter top.
The last stretch is a shoulder flexion stretch using the ground for assistance. Get on the ground and sit on your feet in a child’s pose position. If you can’t get on the ground or your knees hurt too much to bend them, you can slide your arm on a table or countertop. You will slide your arm forward with your thumb facing upward towards the ceiling and lean your body forward until you feel a stretch.
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7 Best Frozen Shoulder Exercises & Stretches:
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DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk. - Спорт
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Do Wal Mart sales the pulley
@@cowboyfan4life please publish again the medicine use to spray to cure frozen shoulder and the likes
Hi, I’ve went through a latarjet procedure and it’s been 2 years since still my shoulder is stiff and I’m feeling the pain as well. Is it still possible to cure this condition
Thank you doctor showing these exercises good luck and god bless you ❤😢😮😅
I'm so excited - my frozen shoulder finally broke free after exactly one year! For three months, every day, I've been doing aerobics and lifting small weights. Last week, my shoulder seemed warm and achy so I thought it was getting worse. But yesterday, during the weights, I heard a crackle in my shoulder. This morning it happened again, and now I have full range of motion and no pain! I was really worried before.
Hi , I have a frozen shoulder. It started about 2 months ago, please can you give me more advice. Did you go for an ultra sound to confirm it? Did you have any injections? I am not so sure about the injections, hope to do only these exercises and see what happens. Hope you can help
@@hopeful5537 I had read up on it so I knew what it was. It gets worse before it gets better. I did have an x-ray that thankfully didn't show any damage to the rotator cuff. No injections - my doctor gave me a sheet of exercises which I tried do. I was getting pretty frustrated, as if it was never going to go away. Starting with lock-down in March, I just started doing pilates floor exercises and light aerobics, and then lifted 5 lbs in various positions. I think it was starting to loosen up before this but maybe all the movement helped it along.
Wow one year... I’m at 9 months now and I’m getting so tired of it... I hope these exercises will help!
Hi ive had frozen shoulder 2to3 mnts any advice
Thanks for the inspiration @LV
Hi Dr. Jo! Thank you so much for creating this treasure trove of clear and easy to understand videos.
You're welcome, and thanks!
I’m going to start these right now! I’ve been frozen a few weeks now and still in a lot of pain but I’m determined to put this right. I’ll let you know how it goes 🤞🏻
I was suffering from frozen shoulder for a month, after watching ur video ,in just 10 minutes of towel pulling back side solved my problem,
God bless you doctor 🙏
I am thrilled I found this!
Big hugs these are awesome!
Thank You Dr Jo God Bless You Abundantly
You're welcome, and thanks.
Thanks for this! My PT only gave me two stretches and with the stay home situation my stiffness is getting worse. I think this will help a lot in regaining mobility.
You're welcome!
How are you feeling now?
Such a great help. Many thanks!
You're welcome!
Hi Dr. Jo I gave up my PT and doing your exercising daily. Thank you !
You're welcome!
Dr.Joe, I have a frozen shoulder and your exercises about rolling the hand really helped a lot, thank you
You're welcome.
Thank you Dr Jo for your amazing help and for empathising exactly which movements might be painful to us! And thank you to the community of frozen shoulder friends. It is so encouraging to hear your stories of pain and relief, to know others understand. There is hope! Press on with the exercises, everyone. I’m hoping things get better for us all soon! ❤
You're welcome!
This is awesome!
Great doc
You are awesome, I love all your videos!
Thanks!
I am really feeling better after this excercise, thank you
You're welcome.
Thank you Doc!
You're welcome!
Tnx, brilliant stuff.
You're welcome, and thanks!
Thank you so much Dr Jo! Very helpful...
You're welcome, and thanks!
Hi
Thank you for teaching me the frozen shoulder exercise.
You're welcome.
Thank you so much, I was beginning to feel lost and accept my problem. Thank you for the tools to transmute my negative feelings into positive growth. I appreciate you
You're welcome.
Thank you
You're welcome.
Thanks for your detailed instruction. It's very helpful. I am seeing a PT now and he's having me use the pulley and the towel behind my back. (Actually, a dog leash but who has to know?) He's also got me placing a pole behind my neck with my hands draped over it. Then twist my upper body. These plus his mobilization stretches with his arms and hands have resulted in considerable improvement in the first week. Massage was having zero effect. Plus I'm glad to know the technical name for FS. I'll wow everybody down at the diner now. I've been mystified why I got this since the precipitating event was just lightly tossing a pebble off to the side, not falling out of a tree.
Thanks for your effort and your pleasant personality is nice too! :--)
You're welcome. I'm glad you are already seeing some improvement. Good luck!
Thank you! I will tried these out.
You're welcome!
Thanks you so much!
You're welcome!
thank you so much for this video! i needed to see what other movements I could do that I haven’t already done, and I’ve picked up a few new ones from this video! I’m 23 and I’m going on my 10th month with Frozen Shoulder caused by a shoulder dislocation. I got a MUA about 2 weeks ago and it’s helped a little Range of motion wise but this painnnnn ain’t no joke! Ive been going to PT for about 5 months, and just recent been going every single day. I hope I get back to normal soon ! 😊💜
You're welcome! I hope you do too. Good luck!
Zion Lesar
Sorry for your pain. I’ve also had the frozen shoulder for 9 months now and my doctor is recommending MUA since he doesn’t see much improvement. May you tell me how bad was it? And how soon were you asked to resume exercises
Thanks Dr Jo! My Ortho doc recommended I checkout UA-cam for PT exercises for my adhesive capsulitis. Glad I found ur channel! Very helpful stretches and exercises!
You're welcome, and thanks!
Thank you for sharing steps for frozen shoulder i will follow your given workout,God bless
You're welcome.
Thank you a lot💜
You're welcome!
Really good video! thank you so much
Thanks, and you're welcome!
Thanks SO much for these...Best exercises I've come across for FS.
You're welcome, and thanks!
Thanks🙏🙇 for the information
You're welcome.
Very effective exercises for Frozen Shoulder Pain relief and nicely demonstrated and explained. 💥
Thanks.
I've been suffering from Frozen Shoulder for a year and I just found your video, starting right away my exercises and stretches, THANKS so much for the video, Dr. Jo!!
You're welcome!
Did your pain go away?
Thank you Dr. Jo. Amazing
You're welcome, and thanks.
Thanks Doc Joe, the ball stretch healed my shoulder in 2 days. I use it to warm up and after gym work out!!!
You're welcome. I'm glad it helped!
⭐ MASTER PIECE ⭐
It is a very helpful demonstration. I am following the instructions and surely benefited. Thanks a lot.
You're welcome.
These are exactly the most appropriate exercises to get rid of the painful frozen shoulder condition .
Thank you Dr Jo! I've just turned 50 years old. And I've had frozen shoulder for 1.3 years. I've been doing this for 3 months now. And I'm starting to get movement back in both shoulders. I thought this was forever! Lol
You’re welcome!
I’ve had frozen shoulder for about a year and a half as well, but it just got unmanageable in the last two weeks.
I started this exercise today and I already feel a difference. And the relief I feel knowing this isn’t forever is just priceless.
It’s so crazy, because I finally can massage that area in my arm that I just couldn’t reach. These exercises are amazing.
Thank you! Very helpful video.
You’re welcome!
Thanks
You're welcome.
Nice video ,thanks
Thanks, and you're welcome.
Thanks Doc Jo :)
You're welcome.
Thank you.
You're welcome.
Tnx so much I will do that Doc Jo
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Thank you!!
You're welcome!
Thank you so much, I am going to try it! I have a frozen shoulder right now, and this would help!
You're welcome.
So helpful thanks
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Excellent & Helpful
Thanks.
Thanx doc
You're welcome.
I'm one of those lucky ones that had frozen shoulder on my right side, then . . . 2 or 3 years later it is now on my left. Right side is more or less normal. Left side will not let me gracefully put on shirts and/or jackets at the moment. I'm on the verge of giving up - tried physical therapy, chiro, massage . . . and now I'm going to try self initiated physical therapy with you. I've never had surgery, but I am contemplating it . . . . hopefully it just unfreezes itself (crossing fingers). At this point, I'm not sure how many years it has been frozen.
I'm from a small island , recovered some mobility after cervical spine surgery not complete 100% but I wont give up . Was paralyze for 6month and as soon as I get some feelings and tried to get up by pulling myself up with my right arm I can't . Frozen for 4yrs now PT here on island sucks so I turned to youtube n found you . Will update after trying out the workout .
This was helpful thank you..
You're welcome.
Having frozen shoulder now. I'm going to follow your exercise from now on. Jazakillahu khayr doctor Jo 😊
me to & it is very painful. Thanks a lot for this helpful video.
Hi sis. Any update on your frozen shoulder? I hope both of you (the comments above) has fully recovered. I'm struggling with this pain for 4-5 months now. Hopefully it will recover soon 😫
Looking for exercises to complete while working thanks Dr Joe. 😊
You're welcome. I have a few videos for exercises while at your desk. You can find all my videos on my channel: ua-cam.com/users/askdoctorjo
Thanks Dr Jo :)
You're welcome.
I think these exercises will help me.Thankyou
You're welcome.
Thank you SO much for this video. I've been having an increasing amount of pain in my shoulder/neck/upper back area, and after watching your video and doing some of the exercises, I found instant relief and increased mobility. I'm incredibly relieved and happy - and can't wait to continue the exercises in the upcoming weeks.
You're welcome.
My Dr. Told me to come to your youtube channel for my frozen shoulder issues. I thought my rotator was torn. But now I know what it is. Will stay in regular contact while I learn these excersizes. I am excited, after years of thinking I would have to have expensive surgery and declining ability at the job I love. Here we go... Thanks for sharing information my awesome Doctor recommends. He is a great Doctor. I am sure you are also.
This is a really informative video with great visual instructions. My shoulder problem started 3 months ago by carrying a really heavy rucksack, and taking the rucksack off wrong, and the weight of it ended up on my left shoulder then slid off onto my inner forearm. I only went to a physiotherapist a week ago, as I wanted to give it time to heal thinking I had just pulled a muscle. I am due an x-ray soon to rule out arthritis, if that is ruled out then it is a frozen shoulder. So I am going to wait for the x-ray result prior to doing any exercises just in case. Though I am going to add this video to my favourites. Thumbs up from me.
Thank you so much! I think the pulley method works the best for me and worked almost immediately. I'll suggest this to my mom as well as we kinda have similar problems though mine was more on office work while hers were a bit heavy lifting.
You're welcome!
I had a shoulder dislocation so I shouldn't bend arm outwards r these ok for me? THANKYOU!
Thank you for posting this I already feel a loosening after a few exercises.
You're welcome.
The best physical therapist.
Thanks!
❤❤❤ Thank You!!!
You're welcome!
Dokter, can you recomended for me ebook and journal for frozen shoulder exercise ?
Thank you, it’s fixed withon 2 days following your exercises plus got a deep massage, really works 👍😊
You're welcome.
Thank you for your video nothing worse than a frozen shoulder it’s so very painful I will be doing theses exercises which look very good and worth doing them thank you so much for sharing this
You're welcome.
Thanks Dr Jo, I have been suffering badly for 12 weeks with a terrible frozen shoulder. Had CT Scan and MRI. I have been doing many stretches but you have shown me two new ones that i will start straight away. You have me as a new subscriber. P.S. I love Mr Bear. Such a gentle looking pooch.
You're welcome, and thanks! 🐾❤️
Thanks sir
You're welcome.
Hi dr Jo, thanks for theses exercises. I am feeling terrible pain in my both biceps while lifting my hands . Will these exercises work for me? Please suggest. Thanks.
I have been suffering with frozen shoulder for many months and finally went to an Orthopedic for diagnosis. Therapy starts soon but in the meantime I found you. I really enjoy your presentation and demeanor.
Thanks.
thank you Doctor Jo -- a very helpful video ... it would be great to get a sense of the recovery time if you're faithful with these exercises ... are we looking at 4-6 months or longer? thank you again!
You're welcome. Unfortunately, even with stretches and exercises, a true frozen shoulder can take up to a year to heal, but therapy can help with motion and pain control.
Thank you!!!! I go to PT once a week and do some of these but I’m already behind because my shoulder isn’t doing what it should. So now I have frozen shoulder and I had my surgery February 12th. This is huge for me. I’m gonna be using this video to do these more at home. I’ll keep you updated on how it goes. Thank you so much!!!!
You're welcome!
Hope you're making good progress Brittany. I've also got frozen shoulder and had a cortisone shot 4 days ago. You said you had surgery and I wonder what that involved. I can already feel the benefits from the shot and will definitely be trying out these stretching exercises. Good luck. 👍
Was feeling stiffness and pain on my right shoulder for a few weeks.Was just diagnosed with a frozen shoulder.Will give the stretches a try
I’m currently under pain killers prescribed by the doc
Thank you for taking the time to help us.
You're welcome.
I am starting my 6th month of FS. In the painful stage, you can't even do these stretches. I did a lot of research & put myself on MSM, boswellia, collagen II, tumeric & ginger. It melted my pain & inflammation. I went to a chiropractor who did some active release technique. He loosen a lot of muscle fascia. Finally, went to an acupuncturist who also did cupping. My joints started popping & moving. FS is a grueling thing to go through. I am finally in physical therapy, they use shockwave therapy & strength training. I lost a lot of muscle. Good luck & keep @ it. I still can't do a full child's pose but getting close. Thank you for this video.
Thanks for your nice demonstration and advice.
You're welcome.
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Thanks Dr. Jo for this video. Im suffering this frozen shoulder for a year now. Ill follow the steps coz i just found your videi right now
You're welcome.
These are great! I’m not able to do prayer pose at all yet. Any suggestions?
Great information to help. Frozen shoulder is a pain in the ----. This will help. Thank you
You're welcome.
I HV since last week
Thank you very much mam it was really very very helpful. 🙏😊
You're welcome.
Dr. Jo.I can knees and frozen shoulder problem. Do I have to move my hip and knees when doing the second exercise, please. Thank you.
Been suffering with frozen shoulder for 4 months now ( menopause). Did your exercises today and my shoulder is already starting to feel better. Thank you so much.
You're welcome.
Wait, is this a menopause symptom? (47 f)
@@julieblue4543 Yes it can be. There are studies out there that show that women in the menopausal stage do suffer from frozen shoulder as well moreso than anyone else.
Hi, what are your thoughts on a massage gun for frozen shoulder? I read somewhere it may help.
Thank,s Dr. jo
You're welcome.
Wonderful exercise for shoulder pain.iam feeling much better with your exercise.pakistan
Thank you so much, I won't get a frozen shoulder this winter, thanks to your exercises !
You're welcome!
Love these
Thanks, and you're welcome.
I’ve had a frozen shoulder for six months now, very painful. Getting cortisone shot every month, had the last one today. This is very helpful. Thank you for posting.
You're welcome.
Wow mam
Hi Dr . Please tell me what the deffirence bettewn the tine and golf elbow ?and thank u
Awesome Mam. Thanks for sharing this video. 👍
You're welcome.
THANKS! I developed frozen shoulder after my stroke in 4/2020 left my arm sort of "dead weight" while the neurological part of my brain reattached. I ordered that pulley 🥰
You're welcome!
Thx for the video. Recently diagnosed. Started PT twice a week and home exercise like yours. I have dull pain 80% of the time and that’s with NSAID s. Of course sharp take your breath away pain if I inadvertently jerk it. iPlease tell me I won’t have this pain for a year and a half!
Hi Dr JO. Im a competitive body builder the other day I sustained an injury to my front anterior delt pain and loss of motion how can I tell if I have a rotator cuff problem muscle strain or frozen strain need advise
Is this also holds true for clavicle bone fracture exercise???
Holy moly, just watch got to this video having going through everything else shoulder related and I'm soooo pleased. I suffer from intense health anxiety and the shoulder pain I've been having has been truly freaking me out. I'm off for an x-ray on Friday which will hopefully (in a wierd way I know but I've been in a bad way for a while) to confirm. I would absolutely love and appreciate any tips for sleeping. I'm a side sleeper and my right shoulder is bad but when I sleep on the left the shoulder aches even more.
Thanks for becoming a member! I have a few videos for sleeping positions that might help. That is pretty common that the shoulder (or hip) on top hurts more because we tend to let them just flop down in front of us putting a lot of pressure on the joint. Hugging a pillow, or having it in front of you to prop your top arm on it can help take pressure off the joint.
9@@AskDoctorJo
Good thanks
I'm a pianist and have frozen shoulders
You're welcome.