Frozen shoulder – Step 1

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 and running

Stretching

30 minutes of each training session

Stand up straight. Hold the exercise bar straight down at your side. Slowly raise the exercise bar to a 45-degree angle, keeping it straight out from your body. Try extending your arm further and further out to the side and upwards, so that eventually your arm reaches above head height

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.

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 at the bottom and your upper arm at a 90-degree angle to your body. The elbow is bent at a 90-degree angle. With the opposite arm, rotate the lower arm at the shoulder so that the forearm is brought down along the body and the palm of the hand touches the ground. Then rotate the lower arm at the shoulder so that the forearm is brought up over the head and the back of the hand touches the ground. The elbow should remain on the floor in front of the shoulder throughout the exercise

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.

Stand with your arms slightly out to the sides and your palms facing forwards. Bring your shoulder blades together (imagine you’re holding a pencil between them). Hold the position for 10 seconds. Relax for 10 seconds

Stand up straight with your arms by your sides. Slowly lift both shoulders towards the ceiling. Hold the position for a few seconds, then lower your shoulders again.

Stand with your arm bent at a 90-degree angle against a wall. Press your arm against the wall and hold the position for 10 seconds. Relax for 10 seconds.

Stand leaning slightly over a chair or table, supporting yourself with your unaffected arm. Let the arm you are exercising hang loosely down towards the floor. Hold a weight (or a bottle of water). Lift your arm/shoulder straight up towards the ceiling using the muscles of your shoulder blade. Hold the tension for a few seconds and slowly return your arm to the starting position. Keep your arm straight throughout the exercise. The load can be increased by holding heavier objects in your hand.

Stå ret op. Træningsarmen strakt ned langs siden. Før langsomt træningsarmen 45 grader strakt ud fra kroppen. Later, try to get the arm further and further out to the side and upwards so that the arm can eventually reach above head height.

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.

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