Frozen shoulder – Step 2

Rehabilitation starts with the exercises in Step 1. When the exercises can be performed without pain, rehabilitation starts on the next step.

How often and for how long should I train? Training frequency and duration are individual. Start with about 3 repetitions per workout. exercise and at least 3 times a week. Slowly increase the number of repetitions and load without exceeding the pain threshold

Do I have to do the whole program every time? No, you can divide the exercises into different days. The most important thing is to exercise regularly and gradually increase the intensity

Read about the injury

Instruction

Read the full instruction for rehabilitation here

The time in minutes indicates the time distribution between stretching, balance and strength if you train for one hour.
Whether you train for one hour or 10 minutes, for example, is adapted to your starting point – and can be increased over time.

Condition

Unlimited: Cycling. Swimming Run.

Stretching

30 minutes of each training session

Stå ret op. Træningsarmen strakt ned langs siden. Før langsomt træningsarmen 45 grader strakt ud fra kroppen. Stand up straight. Exercise arm stretched down at your side. Slowly bring the training arm 45 degrees straight out from your body.

Stand up straight. Keep your arms stretched down at your sides. Bring your arms straight back as far as possible. Hold the position for 15 seconds, then relax for 10 seconds.

Stand with your arms hanging down at your sides and your elbows bent at 90 degrees. Reach forward with your palms facing upwards. Rotate your arms outwards as far as possible and then back in front of your stomach.

Lie on your back with your working arm resting at your side. Raise your arm towards the ceiling and all the way above your head. Hold your arm in the raised position for a few seconds. Slowly lower your arm back down the same way. Keep your arm straight throughout the exercise.

Stand in a doorframe or similar. Extend your arm slightly behind you and rest your hand against the doorframe. Press your arms inwards against the frame so that you feel a gradually increasing stretch across the front of your shoulders. Hold the stretch for 20 seconds, then move your arm up and down the door frame and repeat the stretch so that different parts of the muscles are stretched.

Sit on a chair. Place your hands with the backs of your hands against the lower part of your lower back. Push your elbows forwards and inwards so that you feel a gradual stretch in the muscles at the back of your shoulder joint. Hold the stretch for 20 seconds. Then push your elbows back so that you feel a gradual stretch in the muscles at the front of the shoulder joint. Hold the stretch for 20 seconds.

Lie on your back with your knees bent and your hands folded on your stomach. Raise your arms straight up towards the ceiling and then further up over your head so that they rest on the floor above your head. Hold this position for a few seconds, then slowly lower your arms back down so that your hands rest on your stomach.

Strength

30 minutes of each training session

Stand bent forward at a table and rest your healthy arm on the tabletop. Let the arm you are exercising hang freely. Make slow circular and swinging movements with your arm.

Attach an exercise band at elbow height. Stand facing the elastic band. Hold the band in your training arm with your upper arm down along your body and your elbow bent 90 degrees forwards so your forearm is pointing towards the band. Slowly pull backwards to tension the elastic band. Hold the tension for a few seconds and slowly bring your arm back to the starting position. The elbow should be bent throughout the exercise.

Hold an exercise band in your good hand, in front of the shoulder of the arm you are exercising. With your elbow bent, grasp the other end of the exercise band with the hand on the arm you are exercising. Slowly lower the arm you are exercising towards the floor, so that the band tightens. Hold the tension for a few seconds, then slowly bend your arm back to the starting position.

”Biceps curl”. Stand upright with an elastic band around your foot. Hold the other end of the band in your hand, with your palm facing upwards. Slowly bend your arm so that your hand moves up towards your shoulder and the band tightens. Hold the tension for a few seconds, then slowly straighten your arm back to the starting position. Your palm should remain facing upwards throughout the exercise

Stand upright with a resistance band looped under your foot. Grasp the band with your working arm and slowly pull your shoulder up towards the ceiling, so that the band tightens. Hold the tension for a few seconds and slowly return your arm to the starting position. Keep your arm stretched out close to your body throughout the exercise.

Lie on your stomach on a table or treatment table. Let the arm you are exercising hang over the edge. Hold a weight or a water bottle in your hand. Slowly raise your hand up to your shoulder joint. Slowly extend your arm again.

Sit with your arm resting on a table. Place your hand on a cloth. Apply a little pressure to your arm and wipe the cloth back and forth across the tabletop.