10 Stretching Exercises For Frozen Shoulder By Top Physios

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10 Stretching Exercises For Frozen Shoulder By
Top Physios
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• Having a frozen shoulder is a result of all the
  tension in your upper back, neck and shoulders,
  it often happens because of posture and the
  amount of time spent with your head forward as
  this places pressure on the soft tissues and the
  joints in the shoulders and neck areas a very
  common condition for people who have the habit of
  sitting at a desk or a computer with their head
  in the same position all day. These ten exercises
  can help to relieve the pain and cure your
  shoulder

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Chin Retractions

• Move your chin forward, pull it back by slightly
  tucking it toward your throat while pulling it
  back parallel to the floor, try to do 10 times
  every hour.

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Neck Rolls

• Tilt your head right and down, roll your chin
  across your chest, then up the left side, forming
  a U shape repeat five times then reverse
  direction.

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Shoulder Rolls

• Stand straight and roll the shoulders up and
  back, repeat ten times and reverse to roll
  forward.

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Neck Stretches

• Bend the left ear to the shoulder, straighten,
  then the right ear to the right shoulder, after 5
  stretches on each side, use your hand to gently
  push head further and hold 30 seconds each side.

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Cow Face

• Reach left arm up straight, then bend your elbow
  so your hand goes behind the head. Move your
  right arm behind your back, bend your arm and
  touch the left shoulder blade. Repeat both sides.

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Gross Body Arm Stretch

• Place your left arm straight across your chest
  using your right hand to pull it closer to your
  body until you feel the stretch. Hold for 5
  seconds, repeat 5 times each side.

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Shoulder Rotation

• Have your back to the wall and scapular resting
  in a natural position. Bring both elbows to the
  90 degree position keeping biceps in contact with
  the wall.
• Do not move your elbows and turn your left arm
  downwards with the back of the hand touching the
  wall and the right arm upwards so the back of the
  hand touches the wall, slowly switch arms up and
  down for 60 seconds keeping the arms at 90
  degrees. People who have to sit on desk or a
  computer with their head in the same position all
  day, the shoulders become stiff, tight and sore.
  Experienced physio in Bundall suggest that if
  this not treated properly it can develop into a
  frozen shoulder.

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Standing Wall Stretch

• Place both hands at a 90 degree angle to your
  body and walk your feet back so your arms are
  straight and back bowed forward at the hips.

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Angular Neck Stretch

• Turn your head 45 degrees and look towards your
  left armpit reach your left hand over your head
  with the elbow pointed at left armpit.

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T stretch

• Stand with your back to the wall, palms outwards,
  lift arms to form a T shape, then lift to a Y
  shape, then I shape with thumbs together
  overhead, all the while keeping the shoulder
  blades flat to the wall.

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• Stretching is so important when sitting for long
  times without moving your head, these ten
  exercises are recommended by top Physios to help
  relieve and prevent frozen shoulder and other
  neck, back and shoulder conditions commonly found
  in office workers today.

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