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Correct Posture
Good posture should not feel like hard work. Imagine a balloon filled with helium is attached to your head and is pulling you up (Balloon Posture). You should feel your back straighten and your chest widen. Pull your shoulder blades back and down. This places the shoulder in good alignment and allows a wider range of movement.
 Key Points When Doing Exercises
Exercise 1 - Arm Swings
If the arm has very limited movement this may be the best exercise to start with. Stand next to a table with your pain free hand on the table.
Lean forwards so your sore arm is dangling. Gently swing the arm forwards and backwards using momentum to help the movement.
This exercise can also be performed in a side to side movement, swinging the arm out then back under the table.
Target Repetitions = 15
 Exercise 2 - Table Slides (1)
Find a cloth that will slide easily on your kitchen table or worktop. Sit facing the table or worktop. Think of 'Balloon Posture'. Now lean forwards and gently slide your arms forwards on the cloth. Lean back and return to the start position.
Get into a slow steady rhythm and gradually your range of movement will increase. Work to the point at which you start to feel pain. Do not push past this point.
Target Repetitions = 15
 Exercise 3 - Table Slides (2)
Sit next to a table (kitchen or dining table height) with your elbow bent at your side and the forearm of your sore arm resting on a cloth that will slide easily. Sitting with 'Balloon Posture', gently slide your hand away from your body. Keep your elbow still, so the hand moves around the elbow.
Do this in a slow steady rhythm to the point of pain. Do not push past this point. Relax and return to the start. Rhythmic movements back and forwards are the most effective.
 Exercise 4 - All Fours
Start on all fours with your hands under your shoulders and slightly turned out. Your knees should be in line with your hips. Now sit on your heels keeping your hands still. This will gently move your shoulder. Rhythmic movements back and forwards are the most effective.
To progress this exercise take your knees further away from your hands.
If you cannot kneel on all fours you can do this exercise in standing with your hands on a table in front of you. Bend your knees and stick your bottom out - as you bend your knees you will move your shoulder.
Target Repetitions = 15
 Exercise 5 - Wall Slides
Find a smooth wall and a cloth that will slide easily on the surface. This exercise also works if you put a sock on your hands. Stand facing the wall with the palms of your hands in contact with the wall.
Think 'Balloon Posture' with your shoulder blades pulled back and down. Gently push into the wall and slide your hands upwards. This must not hurt. Relax and return to the start position. You should be gently pushing against the wall through the full movement.
Target Repetitions = 15
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Conditions > Frozen Shoulder >
