Arm/Shoulder Pendulum Exercise (see video below too)
This gentle motion stimulates receptors in the shoulder joint and helps to increase joint space and reduce pain. This is also a good warm-up activity prior to shoulder exercises. You can eventually add a small weight or soup can to increase the effect.
It is important to let the motion of the body direct the shoulder and not to forcefully move the shoulder in circles. The arm should hang as though it were limp and follow the lead of the body.
I generally recommend doing 20-30 repetitions of this exercise 1-2 times per day. If it causes pain, then reduce the radius of the circles or simply wait until it can be done pain free. This is even more effective if you perform it after a warm shower or applying moist heat to the shoulder for 10-15 minutes.
excerpt from 7 Tips to Overcoming Frozen Shoulder
Learn how to develop your own safe-to-do, rotator injury exercise plan.
To Your Recovery!
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