5 Best Frozen Shoulder Exercises For Pain Relief and Stiffness
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- Опубликовано: 21 окт 2024
- If you have been given the diagnosis of a frozen shoulder, then you need to start on these 5 basic, but effective exercises. If you don't, it could take you up to 2.5-3 years to regain most of your shoulder function. The exercises will focus on a warm up first, then flexion, abduction, external rotation and finally extension exercises. They are to be done 3 times per day, between 20-30 repetitions of each exercise.
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Can’t thank you enough. These exercises, but especially, your instruction cured my frozen shoulder. I added a few others as these became too easy but always had your voice in my head. Barrier, then push. Onto your osteoporosis exercises…loving the chair squats and already noticing I’m stronger. Thank you!
Awesome Penny, keep it up 👍🏻 Happy to help!
@@FrontRowwithEd v v g v !
Thank you so much exactly this issue i am facing after shoulder surgery.
You are very welcome!
Hands down, best frozen shoulder rehab video I’ve found. Thanks so much.
Wow, thank you Dave! Hope your shoulder heals up quickly
Agree, I've watched a few and Ed is excellent. This video explains more than the others I watched. I don't feel I need to ask him any questions!
You can trust very few "internet doctors", how ever your 5 exercises have given me back my shoulder. I will recommend your page to anyone who has a frozen shoulder.
Wow, thanks so much, good to hear your shoulder is feeling better!
Wow! Never seen a video with such realisitic voice modulation to indicate when the affected joint hurts! Too good, Ed....please keep up the good job! Love from India.👏👏👏
Best video I’ve found for frozen shoulder. Thank you so much 🙏
You are very welcome Lilly. Good luck with your shoulder
I am a nurse that developed a frozen shoulder after receiving a flu shot and noticed the bandaide was rather high on my arm, but didn't really think much about it at the time, until worsening of pain and frozen shoulder developed. Apparently, the pharmacist who gave the injection did not inject in the proper location. I really appreciate your thorough instruction on evaluating pain levels to self-assess exercises are being done to the level that will promote healing versus being too conservative or aggressive. I will be checking out your udemy course !!
Hello Jodi, I hope the exercises help and thanks for checkin out my Udemy class. You may also be interested in our new project, a membership dedicated to “successful aging” for those over 50. Learn to AGE STRONG, please check out livewell50.com/ Hope to see you there! Best, Ed & Elizabeth
This man know thinks in ditails. He is good and onest. Respect !
Thanks!
This is the most informative video I've seen on Frozen shoulder. Particularly the information on how far to go, how much to do and how to assess if you're doing too much/too little. Thank you
Awesome, thank you Lizzie!
Thank you for this video and all explanation, I am having frozen shoulder now and my rehab is going horrible without any explanation and correcting during exercises, your video bringing a lot understanding of the issue and healing process
Happy to help, I hope your shoulder feels better soon!
You are so thorough and precise. The best video I’ve seen so far since I was diagnosed frozen shoulder 3 days ago. Thank you so much.
Thank you, and you are very welcome! Hoping that you recover quickly from your shoulder injury
A couple months ago I could not move my arm up to reach across to my table next to my chair. I like that you're talking about the reality of maintaining our ageing bodies. I'm 76 and have been using 12-13 exercises offered by another chiropractor on RUclips. I started then backed off when it got better, then returned. Now I'm going the exercises more regularly along with swimming, both of which are helping. Thanks for teaching us how to maintain and improve out shoulders.
Hello Richard, you are very welcome. Keep on exercising, daily if you can!
Amazing stuff very helpful and informative Ed many thanks,Jim from England 🇬🇧 🏴
Hello Jim from England, happy to help!
I had frozen shoulder 2 time, first with hot yoga. I took six months for healing.
Now, 5 years later, I have another, but it healing there more 6 months I have only internal rotation, my left hand only go half in my back. I will start doing this exercise. Thank you for the post.
You are very welcome, I hope exercises help!
Bro thank you so much I have it frozen shoulder and these are some of the same exercises I did before in Jersey
You are very welcome, hope you feel better soon!
Thank you Sir.very well explained and easy practical exercises.
Welcome!
Great video, thank you!
You are very welcome, happy to help!
Thanks so much for sharing, more blessings to you 🙏 help a lot to me 😅
You are very welcome!
I love the barrier and push THank you
Yes that is key, good luck and hope you feel better 👍🏻
Are you interested in “successful” aging? Announcing “Live Well 50”, a membership site dedicated to those 50 (like Elizabeth and myself) and older to help you “successfully age”. What is the difference between “normal” aging and “successful” aging? The aim of “successful” aging is to help you limit disabilities and disease, maintain high levels of physical and cognitive function, and actively engage in social activities. To learn more, please check out mailchi.mp/integrativephysicaltherapyservices.com/live-well-50 Thanks!
Prior to the pandemic I was going to a physiotherapist. Paid to have them tell me what I am now seeing in all your videos. Same exact exercises and more with less information from them. Thank you for these routines. Making retirement a joy again.
You are very welcome. I hope your shoulder feels better soon!
To me you are probably the only person who has shown the exercises with true range of a frozen shoulder patient. Rest of the videos they move normally so the patient really feels depressed at their inability to move. I will try and give you further feedback. Looks more realistic exercises. Thank you. You seem to have really understood the pain of the patient
You are very welcome, hope they help
Spot on, internal rotation is definitely most uncomfortable for my frozen left shoulder. My physio recommended some gliding exercises three times a day, and your demonstration really helps me understand about pushing into the pain barrier - thank you.
You are very welcome, hope you feel better soon!
Thank you for this video and the easy to follow exercises.
You’re welcome, happy to help!
I was with a pain in my shoulder for months. Then after some exams just found out I have diabetes type 2. You video is going to help me a lot.
I just did only 4 exercises, with some discomfort but after some minutes I notice a little relief.
I will practice all exercises until I get better.
Thank you so much!
Excellent Carla! Remember, a little each day helps.
Wow this my story, went to see doctor for my left shoulder pain and restricted movement, found out that I have T2 Diabetes.
Is there any relation between frozen shoulder and T2D.
Started Kito diet and intermittent fasting 2 meals a day ,no snacking a month ago feeling better already .
yesterday I found this Channel, I started doing the exercises,
I have high hopes.
@@FrontRowwithEd Glad I found your Channel.
@@freemanmt Welcome aboard Magda! You may also be interested in our new project, a membership dedicated to “successful aging” for those over 50. Learn to AGE STRONG, please check out LIve Well 50, thanks! mailchi.mp/integrativephysicaltherapyservices.com/live-well-50
Thank you will use these exercises my frozen shoulder has come back is non-invasive surgery also an option
Yes, good luck! Remember to do them 1-2 times per day
This is a short but super helpful video!!
Glad it was helpful!
@@FrontRowwithEd I did some heavy workout the first few days and then my neck and back hurt for several days. I relaxed and then followed your exercises and they work better for me
Fantastic video & informative!
Thanks!
great presentation
Thank you!
I really enjoyed your video, it's the best one I've seen yet. I have bilateral frozen shoulder pain due to three car accidents. I will be doing these exercises daily. Thank u
Thanks and good luck!
Thank you for this video
You are very welcome Sarah!
Would you like to learn more about shoulder health, posture, and stretching? Please check my 100% money back guaranteed Udemy.com on-line class on shoulder stretching, strengthening, trigger points, and posture: www.udemy.com/course/learn-to-strengthen-and-bullet-proof-your-shoulders/?referralCode=00DA252125C0CCDE0EAE
Get access to the class immediately and start feeling better!
Excellent information thanks dear 🌹
@@fazkb5127 You are very welcome! If you would like to learn more about healthy aging and self-care, you should check out our Facebook group at facebook.com/groups/livewell50 Hope to see you on the inside!
What do you think of Dr Paul Monitto’s Hanmer and Chisel therapy for treating frozen shoulder, seems to get result in few sessions instead of taking months and years ?
ruclips.net/video/NqUus-hA7Xc/видео.html
Thank you
You are very welcome Adela!
Thanks Doctor. Will try your exercises.
I am going to a physiotherapist.
She is giving me exercises besides the
Treatment at her clinic.
Good luck, I hope you feel better soon!
Just started.
Thanks.
Best of luck Magda!
Was supposed to have left shoulder replaced April 10 and the right in June. All cancelled due to COVID. Moved so new Dr. Only emergency surgeries. Started these exercises yesterday. Need more use, as I'm much worse than in April. Great expectations!
Good luck Laurann, just do a little bit every day!
@@FrontRowwithEd thx
Thank you sir 🙏🙏
You are very welcome!
Excellent video. I am in a ton of pain right now with my frozen shoulder. Although, I am very familiar with these exercises-your fabulous explanation connected all the dots. Thank you.
You are very welcome Deborah. Hope you feel better soon!
@@FrontRowwithEd thank you very much!
Thank you so much 😊
You're welcome 😊 Michele!
65 8 weeks post rotator cuff labrum and muscle tear...have a frozen shoulder and working hard to get it stretch out...hard as hell
Thank you so much....
You're most welcome
I’m Srilankan who stating short time in USA , I got frozen shoulder- I’m fallowing your advice. We will see!
Good luck, I hope the exercises help!
Good excercice...thank you. God bless
Welcome Adelia!
Thanks bro! My shoulder is frozen and I hope this is going to help.
Best of luck Tom, let me know if they help!
Thank you so much for this video. It seems that adhesive capsulitis has decided to plague all of my ball and joint sockets. I almost fully recovered in my right hip to have it start on my left hip. Now I’m feeling limited range of motion in both shoulders. I will use the exercises in this video to hopefully get ahead of it and keep my mobility. I’m only 38 and I’m active. Wish I knew if there was more of a root cause as to why this is happening. Thanks again!
You are welcome!
This video is the same pain and exersixe i need thank you very much for taking the time to teach us , God bless you . I have a dislocate arm i have 5 weeks in sling i think next week i will start therapy. I will come back to your video .
Thanks Juan, good luck. Also, check out this tutorial on shoulder dislocation exercises ruclips.net/video/2WqAW-k3HWs/видео.html
Very helpful
Glad you think so!
I have a lot of ROM, but still have lots of pain. The hand behind head and look up really feels good. I’ve tried the others and that one actually felt tension releasing.
Brilliant video….great to hear about the timing and intensity of each exercise for my frozen shoulder….spot on. Thank you.
Glad it was helpful Lynne, good luck!
Hello-I agree this is the best video I have seen on frozen shoulder exercises. Here is my problem. I developed a frozen shoulder in my left shoulder. I had manipulation under GA and adhesive capsulitus surgery. I am diabetic. I have been faithful in my P/T, but the pain is enough to keep me up at night and is constant. I know you are not a physician, but is it possible that the shoulder has frozen again? My surgery was 11/10/20. I see the surgeon on 1/6/21-I am 62 and at my wits end. ANY suggestions would be welcomed. Thank you.
Hello John, sorry to hear that. Watch this video on diagnosing your shoulder. If it's not frozen, it could be something else causing the pain. Let me know what you find out okay? ruclips.net/video/zN7JSHw_LVM/видео.html
Thank you for explaining the pain level you should have prior and after exercises. But why do I have so much pain under my arm pit and around the back shoulder when doing exercises and sometimes after icing. It feels like it wants to snap it’s so tight sometimes. I’d been diagnosed with FS after 9 weeks rotator cuff surgery. Ty
Great exercises
Glad you like them, thank you!
Good excercise
Thanks Adelia
Very useful and pertinent information! Is it safe incorporating strengthening exercises in addition to the protocol you have laid out in the video?
Yes, it is as long as they are not increasing your overall pain levels.
Thank you for the video. It looks like 4:12 & 9:25 are both for pendulum exercise? I did not see the internal rotation exercise (arm on back), which would be the hardest for me. Was that not part of the exercises? Thanks!
Really well done. After 10 years of limited movement on left side is it too late for any recovery ? Thank you in advance.
Not at all John. You should be able to improve your range of motion. Maybe not get all back after 10 years but if you don't exercise it, your shoulder will become tighter over time. Good luck!
Thank you for this video. I have in home therapy, but she has been stretching my shoulder a lot leaving with severe pain for days afterwards. I am thinking of discontinuing that. I like your exercises. The internal rotation hurts me the most. The pain shoots all the way to my elbow when doing this one.
My frozen shoulder is post surgery, distal radius where they needed to repair it with titanium plate, and all the tendons in my hand/wrist are torn, so I am experiencing a lot pain there too. I am doing exercises for my hand/wrist too. Surgery was August 20, 2020.
I also have fibromyalgia and cannot tolerate being handled heavily or massage.
Hello Ellen, sounds like you have your hands full. I would stay with the home therapy, but talk to them about the extra pain you experience afterwards. You can still do my exercises but having a PT come to your house is a great benefit. Good luck
I've seen dozens of videos and love yours the best! I think you did pendulums 2x? Were you seeing if we were paying attention? Where do i get the pole? I had a previous frozen shoulder in 2011 and went to hot springs for one month and healed it in the warm water in one month.
Thank you
Where is the hot springs
watched your video on the frozen shoulder and happy to say i don't have one< i am a avid cyclist but have had tendonitis for 10 years been to a PT and it did help a lot but now the pain is coming back, i am still doing the exercises PT gave me, stretching strengthening cross friction i've done it all can you help me all i want o do is ride my bike pain free, i am 69
Hello Tim, what exactly are your symptoms when you try to ride your bike?
Hai, Your videos are very helpful 🥲
Glad you like them!
What if you know have 2 shoulders that is frozen. Started in my right about 10 months ago and about a month ago started in my left. What should I do?
Good
Thanks
Thank you.
Quotes : Going into the pain barrier ever so slightly again and again and again.... ❤️
If you are not sore after the exercise, you are not pushing hard enough.
Expected to do 3 times a day
Well said!
Please sent me a suprespinatuse tear near full thickness exercise. Thanks
Ischial Tuberosity.i have this terribly. Im mostly on wheelchair bc of ms. Love to hear detailed suggestions to relief, stretching , and strengthening. Please. BTW VERY good videos for over 50, for sure
Thank you! What type of exercises specifically are you interested in?
You may also be interested in our new project currently in development. We are working on a new membership dedicated to “successful aging” for those over 50, Live Well 50. Check out this link to learn more mailchi.mp/integrativephysicaltherapyservices.com/live-well-50
Cheers!
@@FrontRowwithEd exercises and stretches that bring relief to sitting bone area. Maybe those i can do sitting and on the floor
@@amommyof2637 Have you tried these exercises? ruclips.net/video/yhuvRIkq0IA/видео.html
I have a broken collarbone in front of me... I took six weeks of conservative treatment. Possible link or exercises to break the collarbone....
Hi. Great video. I had Rotator Cuff tear surgery and Labrum. February 2022. I was going to PT and was doing great until the last week of April. My shoulder froze up. I met with my surgeon today. He told me I have a frozen shoulder. He said I need to have Manipulation procedure. He told me to research Frozen shoulder and watched this video. Is having this type of procedure safe and recommend. Thank you
Hello Grace, I would trust the advice of your surgeon. Good luck!
Before sow your video I check yoga excersize and other guys. And there video have close to your video. But your is gained all of those videos in one. That Dr hinsaji Indian woman, she had good video to . But your video is faster not to much bla, bla. And she didn't show so well. So thanks a lot for onest explanation !
You are very welcome!
Is there necessary to take medicen with exercise or only exercise is enough to cure? plz answer me
I have scoliosis and a horrible posture from a childhood, now been working on home office in creepy positions for a year, also sleeping under an open window at night even in winter. I started feeling numbness and sometimes a pain in my shoulder and cant do movements as described on the video, also cant comb my hair or dress on a jacket. So frustrating. I hope these exercises will help me.
I hope they help Jana!
@@FrontRowwithEd seems it works! After 2 months, I'm 90% getting back with movements
@@jan.ka. Excellent Jana, keep it up!
You don't look that age. I'm only 35 but had neck surgery and also fell 4 months out of surgery and a month or two later developed this. I'm in stage 2 I believe now. I actually didn't go to the ortho until about 5 months ago as it progressed. has been about a year since I've had this. He just did an xray and said we'll do a wait and see approach and schedule am mri and with covid I haven't been back but have an appt next month. I started at home PT a week ago. I pray it helps. I suffer through PT and it's SO horribly painful but I do it. This is one of the most painful things I've been through and I have a high pain tolerance and I've been through a lot. I think I'm pushing myself too much with the PT exercises. They gave me an exercise chart at the ortho urgent care and the one exercise of the arm cross over is practically impossible.
Hi greetings from Mumbai im.a snr citizen n diabetic ive been to 4 physiotherapists n each one showed different or same exercises ive taken tens ultrasound,heatwaves n do the exercises at home abt 3 times a day. But exercises shud be done gradually so dat theres no injury to the shoulders even for pendulum exercises shud be first done w/o weights n later use weights. My physiotherapist first stretches my arms to c the range n then decides what exercises i shud do
We're did we get this frozen shoulder?
How I wish I'd have seen your video(s) on frozen shoulder years ago: had a frozen right shoulder beginning in 2013, went thru all the stages. Gunn IMS helped with that one. 2019 my left shoulder started acting up, and into 2020 developed frozen shoulder. So awful. Fall of 2021, slipped on ice, breaking the high humerus and bashing up the soft tissue around my mostly recovered left shoulder. Unbelievable. My question is: obviously I never want another frozen shoulder.... so are these exercises helpful for prevention of frozen shoulder? This may sound obvious, forgive me if so.
Hello Margo, sorry to hear about everything you’ve been through with your shoulders, but yes, those exercises will help to prevent a frozen shoulder as well as developing a basic upper body strengthening program. I just posted a video earlier this week about using resistance bands for upper body strengthening. You should be able to find that video at the main channel. If you can’t let me know and I’ll send you the link. Good luck!
@@FrontRowwithEd Thanks so much, I will look it up. I have been using resistance bands all through my physio / at-home exercises. My PT said my recovery was 'monumental' / spectacular, etc given my injury, so I'm encouraged and thankful for the mobility I have regained. But I NEVER want to find myself with another frozen shoulder, so will certainly check out your new video on resistance bands. Thanks again.
@@margostretch1917 Awesome, wishing you the best!
Boss I had a question about my ankle, I have ankle impingement in the lateral side upon dorsiflexion, and I feel an exaggerated bony surface in that area that’s not as exaggerated in my left foot, I feel as though it’s the shifted talus because I don’t think it’s the fibula. I had an ankle sprain years ago and this occurred because of that. What do you think?
Have you checked out your cuboid for mobility? ruclips.net/video/GpgqVjq2zXk/видео.html Try it and get back to me, good luck!
Thank you so much for the response. The cuboid seems good according to your video, it’s more so in the ankle area, right in front of the fibula. There’s a bony protuberance, that’s not as bony in my left ankle. Which leads me to believe my talus May be misaligned. But I have been doing dorsoflexion with a band for ankle mobility, but I do think the bone is my problem.
The main thing is, it’s preventing my from fully stretching out my right calf. As there’s impingement.
I was just detected with frozen shoulder after a distal radius surgery done three months ago.
Will this weight do damage for d wrist. Just came across this video. Plz let me kno.
Are these exercises good for rotator cuff tears?
What is the actual aim of these painful exercises..do they break up the adhesions??
It is to gain range of motion
The Pendulum hurts too much with 2 lb weight. crawling up the wall is almost impossible. what do I do? Thank you
What about a torn rotator cuff?
Using massaging machine like Hypervolt Go is it a good idea to speed up healing process?
Yes it can be helpful. However I would start slowly and let pain be your guide. You may want to use the massage gun first before you do your exercises and see if you can get a little bit more range of motion.
@@FrontRowwithEd Thank you
Suffering with frozen shoulder. Scapula bended to forward. How to errect it with exercises.
Try this exercises Ramesh ruclips.net/video/AHnX5ZHinLQ/видео.html
Are these exercises same when frozen shoulder is caused by clavicular fracture
Hello Vishav
Yes they are as long as the fracture is completely healed. Good luck !
@@FrontRowwithEd But if fracture is taking longer for healing and one still feels movement of fracture segments especially the third separated fragment in a Z shaped comminuted clavicular fracture even after 15 weeks post trauma.
I'm here because of my very painful shoulder down to my scapula
they say that the frozen shoulder will be gone after 3 years? i have since September 2022 and I'm 32 yrs old
Yes my experience has been about 2 years but less with daily exercises. Good luck!
@@FrontRowwithEd I'm doing the pendulum exercise and some other exercises that i watch here on RUclips.
I want to sort my frozen shoulder, but my MRI says I also have a rotator Cuff tear in the same shoulder & 2 herniated disc's in my neck. I am completely confused.. do I rest it or do I sort the frozen shoulder & hope the Rotator cuff heals at the same time.. too much pain and I'm NOT waiting 3 years to solve.. Any help appreciated.
Sorry, I would also like to say this is the first video I have found that made sense of what a frozen shoulder was too.. Most of the rest of them are asking you to reach for the sky in their exercises when I can hardly raise my arm..
Sorry to hear about your shoulder and neck. I would try to do the frozen shoulder exercises as they shouldn't have any negative effects on your rotator cuff or neck. Are you seeing a local PT? That may be very helpful.
👍
Thanks!
7 days a week? No days off?
Hello Jocelyn yes seven days a week no days off but if your shoulder does get sore you can take a day off but the more consistent you are with your exercises the sooner the frozen shoulder will resolve. Remember, one hour after you’re done exercising your pain level should come back down to baseline. Good luck!
🕉️ 🙏 Shanti
Happy to help!
👍❤️❤️
Happy to help!
The first thing you would have
I can't even lift mine at all
I LIKE YOU & MANY MEDICAL PROFESSIONAL PEOPLES WORK ON NOT OVER 50, BUY 70+...., many ignorances are😵💫... , whole body systems are DIFFERENT. AFTER 80?, GET WORSE FASTER. Systems are not unto it. left earth already or will soon anyway kinds of mentalities.....,
Frozen shoulder
I searched Bob Ross
Thanks immensely- I went down with frozen shoulder a few weeks ago, between your video and this one ruclips.net/video/9q-uAixaAIQ/видео.html I am back up to around 50% of overall movement. I've donated a small amount through paypal
Thank you so much Ian, happy to help! Hope you feel better soon!
You don't look like 52, more like 42?
Thanks!
I was just given a steroid as I hv to travel.
Thank you so much!!!
You're welcome!