Dr. Chris Oswald, a practicing chiropractor and founder of Muscle Care, recommends a series of stretches for frozen shoulder pain relief.
If you’d rather read the stretch instructions, here they are…
Now, start the stretches in this order:
Side Neck Stretch:
- Stand with feet shoulder-width apart, pelvis square, and hips under shoulders.
- Tilt right ear to right shoulder, keeping nose straight ahead (no tilting downwards).
- Hold for at least 30 seconds. Repeat on the other side.
Back Neck Stretch:
- Stand with feet shoulder-width apart, pelvis square, slight pelvic tilt.
- Rotate face to the right, keeping jaw parallel to the ground.
- Hold for comfort, avoiding sharp pain or dizziness. Repeat on the other side.
Side Stretch with Neck Rotation:
- Ear to shoulder without tilting the nose down.
- Rotate nose up to the left.
- For extra stretch, hold arms behind the back.
Front of Chest Stretch:
- Stand with right arm perpendicular to the ground, hook hand onto a wall for support.
- Rotate body away from the stretched side.
- Repeat on the other side.
Upper Back Stretch:
- Reach around and put the left hand on the back of the right hand.
- Push away while keeping the back straight.
- Hold for 5 to 10 seconds, repeat 5 to 10 times.
Tricep Stretch:
- Stand with feet shoulder-width apart, ears over shoulders.
- Right arm reaches up, bend at 90° over the head.
- Left arm grabs right elbow and pulls to the left side.
- Repeat on both sides.
Rotator Cuff Stretch:
- Start with arms parallel to the ground, elbows bent at 90°.
- Rotate forward while keeping arms parallel.
- Repeat for 30 seconds, then repeat.
Anterior Shoulder Reach Stretch:
- Walk fingers up the wall, avoiding sharp pain.
- Hold the stretch and gradually increase depth.
Full Body Stretch:
- Stand with feet shoulder-width apart, pelvis square, shoulders over pelvis, ears over shoulders.
- Arms straight up to the sides of ears.
- Hold the stretch, breathe deeply.
- Optionally, go up on tiptoes for more stretch.
