Top Physical Therapy Exercises for Adhesive Capsulitis (Frozen Shoulder)

It's important to be aware that full recovery can be a long process. Regardless, there are many exercises that can assist with reducing pain, increasing range, and improving function.

Range of Motion Exercises

These are shoulder range of motion exercises that target specific directions that you're limited in. They involve the use of pulleys, a stick or cane, or strap to stretch and assist into further ranges. You can choose whichever version is the easiest for you. While all are important to target, if you have limited time, you can focus ranges that affect you the most.

• Shoulder flexion

• Shoulder abduction

• Shoulder extenion

• Shoulder external rotation

• Shoulder internal rotation

• Shoulder horizontal abduction/adduction

Pulley

Stick

Strap

Thoracic (Midback) Mobility Exercises

These can exercises to improve the mobility of your midback to assist with your shoulder motions. For instance, if you were hunched over in midback region and move your arms above, it would be limited compared to if you were more upright.

Thoracic extension: with chair, foam roller, etc

Thoracic rotation: seated rotations, half kneeling against wall, on hands and knees

Strengthening Exercises

Finally, comes strengthening exercises to solidify your range of motion gains. There are a lot of ways this can be done. These are just some examples.

Band pull aparts/W's, banded rows, bilateral shoulder extensions, T's, Y's

Shoulder external/internal rotation with band

Exercise Equipment Used