Shoulder Conditioning Program

Frozen shoulder and rotator cuff pathologies are two important causes of shoulder pain. Not only do they result in pain, but also lead to stiff and weak shoulder. The shoulder conditioning program aims at stretching the stiff structures around the shoulder to regain the lost movements followed by strengthening the group of muscles around the shoulder to regain the strength.

Always warm-up before performing the exercises; the best way is to take a warm shower prior to the exercises. A hot moist pad/towel can also be used for fomentation. Stretching exercises must be done to the point of stretch and not pain.

Stretching exercises (3 sets of 10 repetitions twice daily)

Pendulum Stretches

• Lean forward and place one hand on a counter or table for support.
• Let your other arm hang freely at your side.
• Gently swing your arm forward and back.
• Repeat the exercise moving your arm side-to-side, and repeat again in a circular motion.
• Repeat the entire sequence with the other arm.

Cross Over Arm Stretch

• Relax your shoulders and gently pull one arm across your chest as far as possible, holding at your upper arm.
• Hold the stretch for 30 seconds and then relax for 30 seconds.
• Repeat with the other arm.

Passive Internal Rotation

• Hold a stick behind your back with one hand, and lightly grasp the other end of the stick with your other hand.
• Pull the stick horizontally as shown so that your shoulder is passively stretched to the point of feeling a pull without pain.
• Hold for 30 seconds and then relax for 30 seconds.
• Repeat on the other side.

Passive External Rotation

• Grasp the stick with one hand and cup the other end of the stick with the other hand.
• Keep the elbow of the shoulder you are stretching against the side of your body and push the stick horizontally as shown to the point of feeling a pull without pain.
• Hold for 30 seconds and then relax for 30 seconds.
• Repeat on the other side.

Finger Walk

• Face wall three-quarters of an arm’s length away.
• Reach out and touch the wall at waist level with the fingertips of the affected arm. With your elbow slightly bent, slowly walk your fingers up the wall.
• Raise your arm as far as you comfortably can.
• Slowly lower the arm (with the help of the good arm, if necessary) and repeat.

 

Once the pain and stiffness are better and you are comfortable with the stretching exercises, you should start with strengthening exercises in addition.

Strengthening exercises (3 sets of 10 repetitions twice daily)

Internal and external rotation (Begin with 0.5 kg weight and gradually increase up to 2 kg )

• Lie on your back on a flat surface.
• Extend your arm straight out from the shoulder and bend the elbow 90° so that your fingers are pointed up.
• Keeping your elbow bent and on the floor, slowly move your arm in the arc shown.
• Bring your elbow down to a 45° angle if you experience pain at 90°.

Bent over horizontal abduction (Begin with 0.5 kg weight and gradually increase up to 2 kg )

• Lie on your stomach on a table or bed with your injured arm hanging over the side.
• Keep your arm straight and slowly raise it up to eye level.
• Slowly lower it back to the starting position and repeat.

Internal rotation

• Make a 3-foot-long loop with the elastic band and tie the ends together.
• Attach the loop to a doorknob or other stable object.
• Stand holding the band with your elbow bent and at your side, as shown in the start position.
• Keep your elbow close to your side and bring your arm across your body. Slowly return to the start position and repeat.

External rotation

• Make a 3-foot-long loop with the elastic band and tie the ends together. Attach the loop to a doorknob or other stable object.
• Stand holding the band with your elbow bent and at your side, as shown in the start position.
• Keeping your elbow close to your side, slowly rotate your arm outward. Slowly return to the start position and repeat.