10 Recommended Stretches for Frozen Shoulder Massage 

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Face a wall. Place the afflicted hand against the wall with the upper arm at 90 degrees and the forearm and palm flat. Gently twist your body opposing your arm. Twist left if right arm hurts, and vice versa.

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1

Anterior Shoulder Stretch

Place the unaffected elbow on a chair backrest.Bend forward from your waist and extend your afflicted arm.Move the injured arm sideways and in circles.Support your shoulder while moving along.Repeat each exercise 10 times.

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2

Pendular Exercise

Put both hands on the table.Lowest bend possible.Stop and stand up.Repeat 5-10 times.

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3

Forward Stretch

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4

Assisted External Rotation

Roll a towel beneath the elbow.Two-handed walking stick.Push the stick with the unaffected hand toward the afflicted side to extend the forearm. Keep the wounded hand elbow close.Restart.Repeat 10-12x.

Straighten your chair back.To expand your chest, squeeze your shoulder blades, draw your shoulders back, and keep your elbows together.Return to the start gently.Repeat 10-12x. Use resistance bands for this exercise.

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5

Scapular Squeeze

Attach door or ceiling pulley. This may be done using resistance bands.Both hands should grip the ends, with the affected arm lower.

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6

Pulley Stretche

Sit on a mat comfortably.Hold a walking stick with the unaffected arm and lay the afflicted arm on it.Try to raise your arms high.Wait and carefully drop your hands.Repeat 10 times.

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7

Assisted Arm Raise

Sit and relax.Anchor a shoulder therapy band with your feet and hold the ends with both hands.Keep elbows near.Pull therapy band. Raise elbows and squeeze shoulders.Restart gradually after pausing.Repeat 10-15x.

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8

Therapy Band Row

Sat on mat.Place the damaged arm on a walking stick head. Push the injured arm up and out with the unharmed hand.Explore and carefully return to the start.Try this shoulder workout 10-15 times.

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9

Shoulder Abduction

Touch your forehead with your back hand.Gently slide elbows apart and open arms.Rest and unwind.Repeat 10 times. This activity may assist you relax your shoulders with hands behind head.

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10

Shoulder Stretch

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