Frozen Shoulder Exercises at Home 

This video will go over the best frozen shoulder exercises at home.
Frozen shoulder is caused by scar tissue formation around the shoulder joint. And it progresses through three phases. The first phase is the freezing phase. This phase can be extremely painful and can last up to 9 months. The second phase is the frozen phase. This is where people feel stuck. This phase can last about 12 months.The third and last phase is the thawing phase. During this phase, range of motion and mobility slowly improve but shoulders can still be painful. The third phase can also last up to 12 months.
This is why I recommend being EXTREMELY aggressive. Aggressive treatment can significantly speed up the timeline and shorten the duration spent in each phase. That's why I recommend a combination of a shoulder joint injection, physical therapy, AND an aggressive home stretching regimen.
Stretching regimen:
Warm up - shoulder roll forward x10, shoulder roll backward x10, chest opener x10
Forward raise - hold 5-10 seconds at a time, total 1 minute
Side raise - hold 5-10 seconds at a time, total 1 minute
Backward raise - hold 5-10 seconds at a time, total 1 minute
Outward rotation - hold 5-10 seconds at a time, total 1 minute
Inward rotation - hold 5-10 seconds at a time, total 1 minute
Do this regimen 3-5 times a day for excellent results.
► TIMESTAMPS:
0:00 Introduction
0:38 Frozen shoulder phases
1:59 Warm up - DO NOT SKIP THIS!
3:12 Forward raise
4:45 Side raise
5:30 Backward raise
6:06 Outside raise
7:15 Inside raise
► Things my patients have found helpful:
Please note that I get a lot of requests and questions about what equipment is ‘best’ for treating a variety of conditions. The following is not meant to be an exhaustive or definitive list. Please use it as a starting point. If you have questions, please discuss with your healthcare provider. With that said, I have tried a number of the products below, but not all. I have included some based on positive feedback from many of my patients. As an Amazon Associate, Dr Peng earns from qualifying purchases. If you purchase any product using the below affiliate links, you are helping Dr Peng maintain this channel.
Soft Tissue & Rehab
Theragun: amzn.to/4363zJG
Massage ball: amzn.to/40BUC9f
Foam roller: amzn.to/4324E5c
Stretching strap: amzn.to/3U9a2iQ
TENS unit: amzn.to/3mcCqnI
Heating pad: amzn.to/40VidSc
Resistance bands: amzn.to/3nFyb4C
Braces & Supports
Hinged knee brace: amzn.to/3U6oyrH
Neoprene knee sleeve: amzn.to/3Zzhsgt
Volar wrist brace: amzn.to/3KawW55
Thumb spica brace: amzn.to/3nHj9vl
Ankle lace up brace: amzn.to/3m6iR0u
Tennis/Golfer’s elbow brace: amzn.to/3ZEGgE1
Superfeet orthotic inserts: amzn.to/436tRf5
Recommended Textbooks & Resources
The Trigger Point Manual: amzn.to/4340cTt
Trigger Point Wall Charts: amzn.to/3zrinVR
► Be Active. Live Healthy. Subscribe for more free videos like this: / @jeffreypengmd
► ABOUT ME
Jeffrey Peng MD is a nonoperative orthopedist and sports medicine specialist. He created a RU-vid channel and blog to translate cutting edge medical knowledge and clinical research to benefit all those looking to live an active and healthy lifestyle. He focuses on maximizing non-surgical treatments for sports injuries and orthopedic conditions. He specializes in using orthobiologics and ultrasound guided minimally invasive techniques to treat osteoarthritis, tendinopathies, and musculoskeletal disorders.
Dr. Peng is board certified in sports medicine and family medicine. He completed residency with the Stanford family medicine residency program and completed his sports medicine training with the Stanford primary care sports medicine fellowship in San Jose. He is an active faculty member for both programs and is excited about training the next generation of physicians.
Dr. Peng’s sports medicine clinic is located in Campbell, California.
Twitter: @JeffreyPengMD; / jeffreypengmd
Website: www.jeffreypengmd.com/
► Disclaimer
My content reflects my own opinion and does not represent the views or opinions of my employers or hospital systems I am affiliated with. They are meant for educational purposes only. They do not substitute for the medical advice of a physician. Always seek the advice of your physician with any questions you may have regarding your health.