Frozen shoulder results from the gradual loss of movement in the shoulder (glenohumeral) joint due to trauma from repetitive stress or an isolated incident. Although this joint is one of the most mobile joints in the body, a frozen shoulder can become stuck with very limited movement.
This workout can be done to prevent a shoulder injury and improve the health of the muscular system if you currently have this condition. Using a very light dumbbell and a Yoga block, these gentle, isometric exercises are designed to help you evaluate your current available motion and work within the ranges you have.
Instead of forcing, stretching, and manipulating, this routine is gentle and therapeutic in nature. We will first work to bring some muscle activation to the trunk and spine, then we will start with isometrics around the sternoclavicular joint: retraction, protraction, elevation, and depression. From here, you will be given many modifications as we attempt to evaluate the glenohumeral joint with moving the arm away and towards the body as well as rotation.
Use what you have and work where you are! As muscles get stronger, your motion will improve and your pain will decrease.
Purchase the equipment used in this video from Amazon:
Neoprene Coated Dumbbells: https://amzn.to/39fNcQM
Yoga Block: https://amzn.to/3ewJAJK
Yoga Mat: https://amzn.to/2ZDSMrH