Your Ultimate Frozen Shoulder Mobility Home Exercise Program

Performing a range of motion frozen shoulder exercises and strengthening techniques following your MCD procedure is essential to help restore your shoulder’s mobility.

We have meticulously crafted this program, designed by professionals specializing in treating frozen shoulder syndrome. These exercises are instrumental in helping shoulder muscles recover post-MCD procedure while promoting long-term shoulder health.

They are easy to perform at home and require no specialized equipment. All you need is a wall, a small ball (like a tennis or lacrosse ball), and a dash of commitment to accelerate your recovery

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Recommended Schedule for Frozen Shoulder Exercises

Before you begin, we strongly advise consulting with our physical therapy specialists. They will guide you, explaining the proper execution of each movement and stretch and ensuring you reap all the benefits of these frozen shoulder exercises.

We understand that mobility restrictions caused by adhesive capsulitis pose challenges during physical therapy. 

However, you invest wisely in your long-term health by strengthening and stretching your formerly frozen shoulder. It’s important to anticipate some discomfort along the way, as it is a normal part of the frozen shoulder journey.

During the first four weeks after your MCD treatment, we recommend frequently incorporating stretching and strengthening exercises for the affected arm’s shoulder. 

This intensive program will kickstart the recovery of your shoulder’s range of motion and strength. Begin with multiple daily sessions and gradually reduce the volume over four weeks.

By committing to this comprehensive shoulder motion physical therapy program, you will be well on your way to bidding farewell to frozen shoulder symptoms, restoring your range of motion, and long-lasting pain relief.

Week One

The initial week may present challenges, and completing the exercises for the frozen shoulder demands commitment. However, it’s important to note that keeping to this schedule may impact your sleep quality, especially on the first day.

Day 1 – Perform the exercises every hour, including during the night.

Day 2 – Engage in the exercises hourly during the day and every two hours at night.

Day 3 – Continue with hourly exercises and extend the interval to every three hours at night.

Days 4-7 – Shift to performing the exercises every three hours, eight times during the day. Night exercises are no longer necessary.

Following Weeks

Week 2 – Reduce the frequency to every six hours, four times daily.

Week 3 – Adjust to performing the exercises every 12 hours, twice daily.

Week 4 – Transition to completing the exercises once daily.

You will optimize your chances of successful shoulder recovery by diligently adhering to this progressive schedule. Remember, discipline and consistency are the keys to achieving long-lasting results.

Elevate and Strengthen: Exercises to Restore Frozen Shoulder Mobility

Arm Raises

1. Find a corner of a room, positioning yourself to face the wall. Let’s begin by raising your affected arm as high as you can. 
2. Place your raised hand on the wall beside you and “walk” your fingers up the wall.
3. As you extend your affected arm, reaching your active range of motion limit, press your palm firmly against the wall. 
4. Hold the stretch position for a count of six seconds. 
5. Gradually lower your arm back to the starting position, using your opposite arm for support if required.
6. Repeat this sequence two to three times.

Hand Push Into Wall

1. Position yourself with your back against a wall.
2. Start by raising the elbow to shoulder height. 
3. With care and guidance from your other arm, gently exert pressure to push the back of your hand against the wall behind you.
4. Keep your hand as close to the wall as possible, feeling the stretch in your shoulder.
5. Hold the position for a count of six seconds.
6. As you release, gradually bring your arm down to rest by your side.
7. Repeat this sequence two to three times. 

With each repetition, you inch closer to reclaiming a pain-free range of motion.

Hand Behind Back

1. Start by bringing your affected arm behind your back, with the palm facing away from your body. 
2. Use your other hand to gently pull and guide the hand of your affected arm downwards and away from your shoulder.
3. As you reach the limit of your range of motion in this stretch, hold the position for a count of six seconds. 
4. Slowly return to your starting point. 
5. Repeat this sequence two to three times.

Head Wash

1. Lift your affected arm over your head.
2. Move it in a circular motion for six seconds. 
3. Relax your arm and return it to rest by your side, releasing any tension.
4. Repeat this sequence two to three times.

Push-up to Child Pose

1. Assume the plank position by positioning your hands directly beneath your shoulders, with your knees together. Ensure that your shoulders, hips, knees, and ankles form a straight line. Consider doing this exercise on your knees instead of your feet to make it easier. 
2. Take a deep breath in as you slowly bend your elbows, gradually lowering your body until the angle at your elbow joint reaches 90 degrees.
3. Exhale as you push into the ground, raising your body back up. 
4. Keep your elbows slightly bent as you transition from the plank to the child’s pose. Lower your knees and feet to the floor while your hips shift back toward your heels. Simultaneously, extend your arms forward, maintaining their position in front of your body.
5. Take several deep breaths, allowing yourself to relax.
6. Return to the plank position and repeat this sequence two to three times.
7. Remember, moving through each phase of this frozen shoulder exercise at your own pace is important. Each repetition may take 15 to 20 seconds, depending on your health and abilities.

Prioritize taking your time and listening to your body, gradually increasing your range of motion and intensity with medical advice and your own judgment.

Overhead Raises

1. Bring your hands before your hips, interlocking your fingers with your palms facing inward. 
2. Extend both arms and raise them together overhead. 
3. Strive to straighten your elbows as much as possible, aiming to align them with, or slightly behind, your ears. 
4. Hold this overhead stretch for a count of six seconds. 
5. Gradually relax and slowly lower your arms. 
6. Repeat this sequence two to three times.

Overhead Cross

1. Start by bringing your hands in front of your hips and cross your arms, placing the affected arm on top. 
2. Interlock your fingers, creating a firm grip; raise both arms overhead, extending them.
3. As your arms reach overhead, aim to straighten your elbows and bring the arms in line with, or slightly behind, your ears. 
4. Hold this position for six seconds. 
5. Slowly lower your arms.
6. Repeat this arm cross stretch two to three times.

Ideal Sleeping Position

Sleeping in a position that aids in reducing shoulder pain and promotes recovery from frozen shoulder symptoms involves keeping the affected arm overhead. For many individuals, lying face down with a fully extended arm is the most comfortable and beneficial body position.

Prioritizing positions that keep the affected arm elevated while sleeping is advisable.

Please note that these recommendations are provided for educational purposes only. Consult your doctor for personalized and professional medical advice concerning your medical condition and treatment.

Shoulder Joint Strengthening and Stretching are Key to Frozen Shoulder Recovery

Physical therapists emphasize the significance of adhering to a specialized therapy regimen to ensure the success of the treatment. 

Unlike some other shoulder issues that may respond relatively quickly to anti-inflammatory medication, a frozen shoulder requires a strong focus on exercises and stretches to enhance mobility and restore the shoulder joint to a healthy state, as advised by medical professionals.

After enduring months of stiff and frozen shoulders, adapting your body to new movements can present challenges. 

Nevertheless, your dedication to diligently following the prescribed exercises and stretches post-treatment will be the most valuable investment in your long-term health.

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Take Action Now at World Fren Shoulder Clinic and Find Relief from Frozen Shoulder Today!

Discover relief and comprehensive information on Dr. Oolo-Austin’s MCD Procedure for Adhesive Capsulitis Frozen Shoulder. 

Consultations are available for other shoulder conditions, such as Frozen Shoulder Impingement Syndrome, Bursitis, and Rotator Cuff Tendonitis.

Categorised in: Blog - World Frozen Shoulder Clinic