10 Stretching Exercises For Frozen Shoulder By Top Physios

1. 10 Stretching Exercises For Frozen Shoulder By Top Physios

2. Having a frozen shoulder is a result of all the tension in your upper back, neck and shoulders, it often happens because of posture and the amount of time spent with your head forward as this places pressure on the soft tissues and the joints in the shoulders and neck areas a very common condition for people who have the habit of sitting at a desk or a computer with their head in the same position all day. These ten exercises can help to relieve the pain and cure your shoulder: http://www.mobilizemephysio.com

3. Chin Retractions • Move your chin forward, pull it back by slightly tucking it toward your throat while pulling it back parallel to the floor, try to do 10 times every hour. http://www.mobilizemephysio.com

4. Neck Rolls • Tilt your head right and down, roll your chin across your chest, then up the left side, forming a “U” shape repeat five times then reverse direction. http://www.mobilizemephysio.com

5. Shoulder Rolls • Stand straight and roll the shoulders up and back, repeat ten times and reverse to roll forward. http://www.mobilizemephysio.com

6. Neck Stretches • Bend the left ear to the shoulder, straighten, then the right ear to the right shoulder, after 5 stretches on each side, use your hand to gently push head further and hold 30 seconds each side. http://www.mobilizemephysio.com

7. Cow Face • Reach left arm up straight, then bend your elbow so your hand goes behind the head. Move your right arm behind your back, bend your arm and touch the left shoulder blade. Repeat both sides. http://www.mobilizemephysio.com

8. Gross Body Arm Stretch • Place your left arm straight across your chest using your right hand to pull it closer to your body until you feel the stretch. Hold for 5 seconds, repeat 5 times each side. http://www.mobilizemephysio.com

9. Shoulder Rotation • Have your back to the wall and scapular resting in a natural position. Bring both elbows to the 90 degree position keeping biceps in contact with the wall. • Do not move your elbows and turn your left arm downwards with the back of the hand touching the wall and the right arm upwards so the back of the hand touches the wall, slowly switch arms up and down for 60 seconds keeping the arms at 90 degrees. People who have to sit on desk or a computer with their head in the same position all day, the shoulders become stiff, tight and sore. Experienced physio in Bundall suggest that if this not treated properly it can develop into a frozen shoulder. http://www.mobilizemephysio.com

10. Standing Wall Stretch • Place both hands at a 90 degree angle to your body and walk your feet back so your arms are straight and back bowed forward at the hips. http://www.mobilizemephysio.com

11. Angular Neck Stretch • Turn your head 45 degrees and look towards your left armpit reach your left hand over your head with the elbow pointed at left armpit. http://www.mobilizemephysio.com

12. “T” stretch • Stand with your back to the wall, palms outwards, lift arms to form a “T” shape, then lift to a “Y’ shape, then “I” shape with thumbs together overhead, all the while keeping the shoulder blades flat to the wall. http://www.mobilizemephysio.com

13. Stretching is so important when sitting for long times without moving your head, these ten exercises are recommended by top Physios to help relieve and prevent frozen shoulder and other neck, back and shoulder conditions commonly found in office workers today. http://www.mobilizemephysio.com

14. THANK YOU http://www.mobilizemephysio.com