These frozen shoulder exercise videos have been created for the treatment of frozen shoulder during Phase II of frozen shoulder- the Frozen Stage. Frozen shoulder , also known as Adhesive Capsulitis is a condition that causes pain and stiffness in the shoulder joint. It can make it difficult to move your arm and perform everyday activities.

Frozen shoulder occurs when the connective tissue around the shoulder joint becomes stiff and inflamed. This can make it difficult to move your arm. Adhesive capsulitis often develops slowly, and symptoms can worsen over time.

The characteristic feature of frozen shoulder is complete loss of External Rotation.

The condition usually goes away on its own, but there are exercises you can do to help relieve the pain and stiffness. These frozen shoulder exercises are separated into exercises you can do during Freezing, Frozen and Thawing stages.

Exercise Videos for Frozen Shoulder: Frozen Stage

The loss of range of motion (ROM) is profound in the frozen stage due to fibrosis in the joint capsule and surrounding ligaments. These exercises are aimed towards gradually increasing and regaining range of motion.

During the frozen stage of adhesive capsulitis, you can still practice the exercises from the Freezing Stages of Frozen Shoulder.

Shoulder bursitis is a condition that results in pain and inflammation in the shoulder joint. This condition is often caused by repetitive motions or injuries. There are many different shoulder bursitis exercises that can help to reduce inflammation and pain in the shoulder joint. These 13 exercises for shoulder bursitis can be performed at home with little to no equipment needed.

The type and intensity of the exercises depends on the underlying cause of the bursitis and the severity of inflammation. 

Why do Shoulder Bursitis Exercises?

To begin with, you will want to restore flexibility and range of motion, followed by strengthening exercises targeted at stabilising the rotator cuff muscles and muscles between the shoulder blades. Always use your symptoms and shoulder stability as a gauge for when you’re ready to progress with repetitions, resistance, and shoulder range. 

Stretching & Mobility exercises for Shoulder Bursitis

•     Stretching and mobility exercises help to stretch the shoulder muscles and help in reducing the tension. 
•     The exercises can be performed in standing or sitting position and performed twice or thrice a day. 
•     Hold the stretches until a comfortable position and do not push to a point of extreme pain or discomfort.

   1. Shoulder table slides

•     Sit next to a table and place the arm on the table (preferably place a towel underneath the arm to reduce friction).
•     Gently slide the arm forward while bending at the waist. 
•     Hold the position for 3-5 seconds and return to the initial position. 
•     Repeat 10 times.

  2. Active assisted shoulder flexion with cane

•       Stand comfortably in an upright posture and neck relaxed. Grab a dowel, wand, or a walking stick. Hold the stick in your hand at shoulder width down near your thighs.
•       Lift  up both hands towards the ceiling , as high as possible in a slow and controlled manner. Then, slowly return back to the starting position.
•       Repeat 10 times for 2-3 sets.

  3. Active assisted shoulder rotations with cane

•       Stand comfortably in an upright posture and neck relaxed. Grab a dowel, wand, or a walking stick. Hold the stick in your hand at shoulder width down near your thighs.
•       Keep your elbows close to your body and move the wand across your body toward the sore arm.
•       Hole for 10-15 seconds and repeat for 3 to 5 times.

4. Posterior capsule stretch or cross body stretch

•       Bring your arm across the body, placing your hand on the opposite shoulder. With the other hand , press over the elbow as if you are pushing the arm backwards. 
•       Hold this position for 10-15 seconds and then relax. 
•       Repeat this exercise 3-5 times.

5. Shoulder blade squeeze

•       Place your arms by your side. Pull your shoulder back as if the shoulder blades are touching each other. 
•       Hold the position for 10-15 seconds and then relax. 
•       Repeat this exercise 5-8 times. 

Strength Exercises for Shoulder Bursitis

Strength exercises help to improve the muscle strength around the shoulder joint. This can help to reduce the risk of further injury and provide support to the joint. These strength exercises for shoulder bursitis can be performed at home and require little to no equipment. It is important to perform these exercises with good technique to avoid further injury.

1. Isometric exercises for Shoulder Bursitis

Isometric exercises are a type of exercise that involves contracting your muscles without moving your joints. This type of exercise can help to improve joint stability and muscle strength. These Isometric exercises for the shoulder joint involve holding your arm in certain positions or resistance against an immovable object. These 6 exercises are the main isolated movements of the shoulder function.

Perform these exercises, using wall as the resistance. Apply light pressure.

Hold for 10 seconds and repeat for 5 times.

Flexion

Extension

Abduction

Adduction

External rotation

Internal rotation

2. Scapular wall push-ups

•       Stand facing the wall and place your hands on the wall at shoulder level.
•       Slowly bend your elbows and bring your face towards the wall. Keep your back and hips straight.
•       Push back to the initial position
•       Repeat 10 times

3. Scapular wall angles

•       Stand against the wall with feet 6-10 inches from the wall.
•       Position yourself so that the entire spine is aligned with the wall and the back of your head is touching the wall.
•       Bring your arms up, while keeping them flat against the wall, the shoulders should be abducted, and elbows bend to 90 degrees each.
•       Slide up and down the wall while keeping your neck relaxed.
•       Repeat 10 times , 3-5 times.

Activities to avoid with Shoulder Bursitis 

Activities to avoid depends on the severity of the bursitis, stage of recovery and your fitness level. Keep a watch on the symptoms and decide what activities increase and decreases  it. 

Some of the movements to avoid during shoulder bursitis include: 

•     Overhead throwing 
•     Triceps dip
•     Overhead reaching
•     Activities which involve heavy lifting
•     Avoid unnecessary shoulder impingement movements such as upright rows and arm exercise with thumb pointing downward
•     Any other painful movements

Other recommendations

•     Always start the exercises with a gentle warm up routine.
•     Stretching should be performed prior to strengthening to maximise the tolerance for range of motion.
•     Always focus on a good posture with daily activities and while exercising to reduce the impingement.

Do you have a shoulder injury that is keeping you from getting a good night’s sleep? If so, you are not alone. Millions of people suffer from shoulder pain every year, and it can be extremely difficult to get comfortable enough to fall asleep. In this blog post, we will discuss 10 tips for getting better sleep with a shoulder injury. Following these tips should help make sleeping easier and more comfortable!

Make sure to consult with your doctor before trying any new sleep aids or medications. Some medical conditions can make it difficult to get a good night’s sleep, so it is important to talk to your doctor about any concerns you may have.

1 . Use a pillow to support your injured shoulder.

If you are having trouble sleeping on your side with an injured shoulder, try using a pillow to support the arm. This will help keep it in a comfortable position and prevent you from moving around too much in your sleep.

2 . Try sleeping on your back.

If you normally sleep on your side, it may be difficult to do so with an injured shoulder. Instead, try sleeping on your back. This will take the pressure off of your shoulder and allow you to get a better night’s sleep.

If you have a shoulder injury, it is best to avoid sleeping on your stomach. This can put unnecessary pressure on the injured area and make it difficult to get comfortable.

3. Limit your caffeine intake.

Caffeine can make it difficult to fall asleep and stay asleep, so it is important to limit your intake if you are trying to get a good night’s sleep with an injured shoulder. Try to avoid coffee, tea, and soda in the evening and opt for water or herbal tea instead.

4. Establish a bedtime routine.

Having a set bedtime routine can help you fall asleep and stay asleep better. Try taking a warm bath or shower, reading a book, or doing some light stretches before bed to help you relax. Dimming the lights in the evening a couple of hours before bed will signal to your body that it’s time to settle down.

5. Keep a cool, comfortable environment.

Your bedroom should be cool and comfortable in order to promote good sleep. Keep the temperature between 60 and 67 degrees Fahrenheit (15-19 degrees Celsius) and make sure the room is dark and quiet. Use blackout curtains or an eye mask to block out any light, and consider using earplugs or earphones to drown out distracting noises in your environment.

6 . Get up and move around during the day.

Exercise is important for overall health, but it can also help you sleep better at night. Getting up and moving around during the day will help you sleep more soundly at night. Just be sure not to exercise too close to bedtime, as this can make it difficult to fall asleep

7 . Avoid watching television or working on the computer in bed.

The light from screens can interfere with your body’s natural sleep cycle. If you are having trouble sleeping, avoid watching television or working on the computer in bed. Instead, try reading a book or listening to relaxing music before bed. Reducing the time you spend being active and awake in bed also makes a stronger association between your bed and sleep.

8 . Avoid napping during the day.

Napping during the day can make it difficult to fall asleep at night. If you are having trouble sleeping, avoid taking a nap during the day and instead focus on getting up and moving around.

9 . Don’t go to bed hungry or full.

Eating a big meal before bed can make it difficult to fall asleep, as your body will be working to digest the food. On the other hand, going to bed hungry can also keep you awake. Try to find a happy medium by eating something light an hour before you sleep.

10. Continue with your mobility and strengthening exercises.

The more strength you get back in your shoulder, the more your body can handle movements and weight-bearing positions while you sleep, including those accidental turns or instinctively pulling the covers with an injured arm.

Staying motivated to do rehab can be hard, here’s some insights on why measuring your range of motion is important.

By Zack Harris

1. Kneeling Prayer Stretch on a Bench

To mobilize the thoracic spine and the lats.

The thoracic spine can become “locked up” over time, due to inactivity from long periods of constantly sitting at a desk or driving, which puts us in a state of chronic spinal flexion.

The kneeling prayer stretch is a 1–2 punch because it’s a great way to reverse that pattern by introducing thoracic extension, and it puts a great stretch on the lats. You’ll even notice a nice stretch in the triceps as an added bonus.

1. Start in a kneeling position in front of the bench, couch, or whatever else you choose to use.
2. Place the elbow on top of it.
3. Sit your hips back towards your heels while dropping your chest towards the ground.
4. Hold this position for 3–5 deep breaths in and out.
5. Return to the starting position; repeat for 3 to 5 rounds.