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Patient Handout Download
Ortho Info Frozen Shoulder.pdf757.2 KB
Explanation Videos
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Basic Exercises
Accelerate your recovery! 💨 Do these exercises TWICE daily in this sequence while waiting for your physiotherapy appointment. 📅
Assisted Flexion (Lying or Standing)
Reps: 5 Sec hold, 10 Reps, 2 Sets
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- Start: Begin lying on your back, hold your injured arm at the wrist with the other hand.
- Move: Raise your arms overhead as far as you are able, keeping your elbows straight, then return to the starting position and repeat.
- Tip: Make sure to use your unaffected arm to guide the movement and do not arch your back during the exercise. Do not swing your elbows outwards
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- 准备：开始时仰卧，双手握住手杖/雨伞/短杆的两端，手掌相对。
- 动作：尽可能将手臂举过头顶，保持肘部伸直，然后回到起始位置并重复。
- 提示：确保使用未受影响的手臂引导动作，并且在练习过程中不要拱起背部。
Passive External Rotation (Sitting)
Reps: 5 Sec hold, 10 Reps, 2 Sets
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- Start: Begin sitting upright with a towel roll tucked under your involved arm, elbow bent at 90 degrees, holding a cane/ umbrella/ pole with your involved hand holding the handle.
- Move: Using the cane to guide the motion, gently rotate the uninvolved arm inward to push your involved arm outward, then bring it back to the starting position and repeat.
- Tip: Make sure to keep your elbow bent and let the movement come from your uninvolved arm.
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- 准备：开始时坐直，在受伤手臂下方放置一个毛巾卷，肘部弯曲90度，手持手杖/雨伞/短杆，受伤的手握住手柄。
- 动作：使用手杖引导动作，轻轻地将未受伤的手臂向内旋转，推动受伤的手臂向外，然后回到起始位置并重复。
- 提示：确保保持肘部弯曲，并让动作由未受伤的手臂引导完成。
Active External Rotation (Sitting)
Reps: 5 Sec hold, 10 Reps, 2 Sets
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- Start: Begin sitting in an upright position with a towel roll tucked between your involved arm and your side, and that elbow bent.
- Move: Keeping your elbow tucked, pull your involved hand out to the side, rotating your shoulder.
- Tip: Do not shrug your shoulder during the exercise.
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- 准备：开始时坐直，在受伤手臂和身体侧面之间放置一个毛巾卷，并弯曲肘部。
- 动作：保持肘部贴紧身体，将受伤的手向侧面拉出，旋转肩膀。
- 提示：在练习过程中不要耸肩。
Passive Abduction (Standing)
Reps: 5 Sec hold, 10 Reps, 2 Sets
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- Start: Begin in a standing upright position holding a cane/ umbrella/ pole in both hands, with your elbows straight.
- Move: Using your uninvolved arm to guide the cane/ umbrella/ pole, move your other arm directly out to the side of your body. Pause briefly, then return to the starting position and repeat.
- Tip: Avoid shrugging your shoulders as you move the umbrella, and allow your uninvolved arm to direct the movement.
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- 准备：开始时站立直立，双手握住手杖/雨伞/短杆，肘部伸直。
- 动作：使用未受伤的手臂引导手杖/雨伞/短杆，将另一只手臂直接向身体侧面移动。短暂停顿后，回到起始位置并重复。
- 提示：在移动雨伞时避免耸肩，让未受伤的手臂引导动作。
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Commonly Asked Questions
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- There are 3 distinct stages in frozen shoulder:
- Stage 1: Freezing
- In this stage, you slowly will have more and more pain
- Duration - typically lasts from 6 weeks to 9 months
- Stage 2: Frozen
- Pain improves, but stiffness remains
- Duration - 4 to 6 months
- Stage 3: Thawing/ Melting
- Shoulder motion slowly improves
- Duration - 6 months to 2 years
- Complete return to normal or close to normal strength and motion typically takes from 1 to 2 years