51 Ways To Cope With Frozen Shoulder Resale Rights Ebook With Audio

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33. Weight Stretch

This exercise you can do while standing or sitting. Hold a 5-to 10-pound weight in your hand (a gallon of water or milk weighs 8 pounds) and keep your arm vertical and close to your body. Swing your arm back and forth or in a small diameter circle.

34. Armpit Stretch

For this exercise, put your arm onto a shelf or a dresser about breast high. Gently bend your knees, and open your arm pit. Try to push the arm up a little farther with each stretch.

35. Stretch the Towel

For this exercise, take a bath towel and hold it with both hands at a 45 degree angle. Use your good arm to pull the towel toward your lower back. You can repeat this with your towel in a horizontal position.

36. Let Your Fingers Do the Walking To do this exercise, face a wall about 18 inches away.

Using your fingers instead of your shoulder muscles, raise your arm up to shoulder level. Repeat this 5-10 times.

37. Rubber Band Pull

Grab a rubber band for these next few exercises. For this one, hold your elbows at 90 degrees, close to your sides. Grab the rubber band with both hands, and turn your forearms outward only two or three inches, holding for five seconds. Do this 5-10 times.

38. Rubber Band Push

For this one, arms the same way as the previous exercise. Hook your rubber band onto a door handle and hold it with one hand. Turn your forearm inward two or three inches (like a door), and hold it for five seconds. Do this 3-5 times.

39. Rubber Band Lift

Here’s another fun exercise you can do with a rubber band. Bend your elbow again, and place the rubber band on a door like before. Lift your arm up four or five inches away from the body (like lifting weights), holding for five seconds. Repeat this 3-5 times.

40. Shrug

You can do this exercise while watching TV or sitting at a traffic light. Simply shrug your affected shoulder up and down slowly 5-10 times a day.

41. Windmills

This is an exercise that you’ve probably done as a kid, but it can help with your frozen shoulder. Simply hold your arm out, and make circles with it. Take turns making small and large circles.

42. Leg Stretches

It’s a bit unconventional, but some people find that leg stretches can really help with frozen shoulder. For this exercise, lay down on your back in front of a doorway. Put one leg up the wall and one leg out flat, with you arms resting at your side. This pose is good for stretching the hamstrings of one leg and the hip flexors of the other. Hold it for 2-5 minutes.

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