Frozen Shoulder? Try These 6 Exercises FIRST (Phase 1 Relief)

🧊 FROZEN SHOULDER (ADHESIVE CAPSULITIS) Phase 1: Freezing & Frozen Stage 6-Exercise Program for Pain Relief & Gentle Mobility 🧠 During the freezing stage, pain gradually increases and shoulder motion becomes progressively limited. During the frozen stage, pain often begins to decrease, but significant stiffness and loss of motion remain. Rehabilitation during these stages focuses on pain management, maintaining available mobility, and preventing further stiffness while avoiding aggressive stretching. Common symptoms may include: ✅ Progressive shoulder stiffness ✅ Pain reaching overhead or behind your back ✅ Night pain when lying on the affected shoulder ✅ Difficulty dressing or grooming ✅ Limited shoulder motion in multiple directions ⚠️ Seek medical evaluation if shoulder pain follows significant trauma, you develop marked weakness after an injury, fever, redness, deformity, unexplained swelling, numbness, or rapidly worsening symptoms. 💡 Mild discomfort during stretching (≤4/10) may be acceptable provided symptoms return to baseline shortly afterward. Avoid forcing movement into significant pain. ⸻ 1. Table Top Slides Goal: Maintain shoulder mobility with minimal irritation. Place your hand on a towel or slider disc. Slowly slide the arm forward as far as comfortable. Return slowly. 2–3 sets of 10–15 repetitions ⸻ 2. Cane-Assisted Shoulder Flexion Goal: Maintain overhead mobility. Use your unaffected arm to assist the movement. Move only within a comfortable range. 2–3 sets of 10–15 repetitions ⸻ 3. Cane-Assisted External Rotation Goal: Maintain external rotation mobility. Keep the elbow tucked against your side. Use the opposite arm to gently rotate outward. 2–3 sets of 10 repetitions ⸻ 4. Isometric Shoulder Strengthening (Resistance Band Optional) Goal: Maintain rotator cuff activation without excessive joint motion. Perform gentle pain-free isometric contractions for: External Rotation Internal Rotation Flexion Extension A light resistance band may also be used for isometric holds if tolerated. Hold: 5–10 seconds 2 sets of 8–10 repetitions ⸻ 5. Cross-Body Posterior Shoulder Stretch Goal: Maintain posterior shoulder mobility. Hold 20–30 seconds 3–5 repetitions ⸻ 6. Seated Chair Shoulder Distraction Stretch Goal: Reduce capsular tightness and improve comfort. Hold 20–30 seconds 3–5 repetitions ⸻ ⚠️ Disclaimer: This content is for educational purposes only and is not medical advice. This is only one small component of rehabilitation and is not intended to be a comprehensive treatment program or appropriate for everyone. Exercise selection should be individualized based on the underlying cause of pain, symptoms, medical history, and guidance from a qualified healthcare professional. For more comprehensive orthopedic rehabilitation videos, visit my YouTube channel ChadGOrthoOT and copy and paste the channel name into the YouTube search bar. #FrozenShoulder #AdhesiveCapsulitis #ShoulderRehab #OrthopedicOccupationalTherapy #ChadGOrthoOT #TheOrthoOT