Home exercise sheet

Frozen shoulder

Vinys

Move slowly and stay in a range that feels comfortable. Mild stretch or effort is fine; sharp pain is a signal to stop.

1. 

   1. Extended exhale breathing

   2 to 3 minutes

   1. Settle into any position you can stay in comfortably
   2. Breathe in through your nose for a count of four
   3. Breathe out for a count of six to eight
   4. Let the pause happen at the end of the exhale
2. 

   2. Cat-cow, seated chair

   8 slow rounds

   1. Sit forward on the chair with both feet flat
   2. Rest your hands on your knees
   3. Breathe in and roll the pelvis forward
   4. Breathe out and roll the pelvis the other way
3. 

   3. External rotation isometric at the wall

   Hold 10 seconds, 5 times, gently

   1. Stand side on to a wall with that elbow bent
   2. Tuck that elbow in against your side
   3. Press the back of your hand into the wall
   4. Then release, then change sides
4. 

   4. Supine twist, seated chair

   5 each side, small range

   1. Sit tall towards the front of the chair
   2. Turn slowly towards one side from your middle back
   3. Let your head follow last
   4. Rest your hands lightly, do not pull yourself round