Two Exercises to Relieve Frozen Shoulder

Do you feel pain when reaching overhead? What about when buckling your seatbelt, or grabbing something from the backseat of the car?

If you find these movements difficult or painful, you might have a condition called frozen shoulder.

Keep reading to find out how you can release a frozen shoulder and relieve pain when reaching overhead.

Relieve Pain When Reaching Overhead

In the video below, Physical Therapist Chris Ponichtera, PT DPT, not only explains the cause and symptoms associated with frozen shoulder, but also shows you two simple exercises to loosen up, improve mobility, and relieve pain when reaching overhead.

Frozen shoulder, or adhesive capsulitis, can be a complicated diagnosis.

Our shoulder is a joint and needs to be stabilized where our arm bone and shoulder blade connect. Sometimes, the capsule where these connect becomes inflamed or tight – leading to frozen shoulder.

The most common symptoms of frozen shoulder are pain and stiffness.

Because of this, you may have difficulty reaching overhead, across your body, or to the side.

TP Core

Your shoulder connects to your mid-back at the shoulder blade. If we can build strength and flexibility in the mid-back, it helps support shoulder.

For this exercise, find something you can hold in your hands without much weight, like a pillow or basketball.

With the item in your hands and your arms extended forward, rotate to your left then to your right. Make sure your head continues facing forward but that everything else is working together to rotate through your mid-back.

Complete one to two sets of 20 reps, or ten reps to each side. Do this three times per day to help build strength in your mid-back, improve your ability to reach overhead, and release frozen shoulder.

Military Posture

People suffering from frozen shoulder tend to have a posture that’s more rounded in the shoulders, with their chest creeping forward.

Ideally, you want to relieve pressure and tension on the shoulders by bringing them up.

For this exercise, pretend like there’s a stick running vertically down your back, just between your shoulder blades.

With your arms at your side and palms facing out, squeeze your shoulder blades – pretending like you’re pinching that invisible stick.

Hold each squeeze for ten seconds and complete ten reps. Do this exercise three times per day.

If you’re struggling when reaching overhead or suffer from a frozen shoulder and want a more personalized approach to finding relief, our Physical and Occupational Therapists can help.

Treatment is covered by insurance, no referral is needed to start, and with flexible in-clinic and virtual appointments available, you can find a time fast that works with your schedule.

Call 716-458-1990 or click below to schedule online: