These exercises are for those with a diagnosis of frozen shoulder. If you have shoulder pain and are not sure if this is the type of shoulder problem you have, you should have an osteopathic or medical diagnosis, before undertaking these exercises. I have advised these exercises to many patients for true frozen shoulder pain and stiffness problems over many years and they are very effective. Some other conditions such as the arthritic shoulder may be aggravated by some of these exercises, so a proper assessment is advised before continuing.
1. Lean facing a wall with your hand of the affected shoulder flat against the wall at shoulder height. Your elbow should be straight. Bend at the waist keeping the arm straight so that your body weight goes through the affected shoulder joint. 'Bounce' on the straight arm 10 times so that each bounce works the shoulder joint.
2. Repeat the exercise but this time standing facing 90 degrees from the wall. Again bend at the waist to let your body weight go through the outstretched shoulder. Repeat 10 times.
3. Put a towel behind your back and hold with the affected arm and hand behind your neck. With your good arm behind your lower back, take hold of the other end of the towel and pull with the good arm to stretch the affected shoulder. Do a pulling stretch with the good arm 10 times, letting the affected shoulder be passively pulled in the process. Repeat with hand positions swapped round so that the affected arm is now behind your lower back and the good arm does the pulling form behind your neck - again 10 times. If this exercise feels too easy or comfortable, get your hands closer together - then you will feel the effect more. You should feel a quick stab of discomfort for the exercise to be effective.
4. Stand leaning with your good hand on a work surface and your bad arm hand holding a heavy object (heavy book, iron etc). Swing the bad shoulder in large circles 5 x one way then 5x other way. The purpose of the heavy item is to create slight traction as you do the circle movements.
Doing these exercises twice daily will rapidly speed up your recovery from a frozen shoulder.