Reaching Behind Back Exercises - Frozen Shoulder Treatment

If you have adhesive capsulitis and you've lost the ability to reach behind your back, you are definitely not alone. In the middle stages of this condition it can suddenly be almost impossible to put on a belt, bra, or even scratch your back. In some cases just pulling up your pants becomes a major challenge. Frozen shoulder treatment for these activities is relatively simple if the patient is consistent and patient. In the next couple of paragraphs I've listed a few "reaching behind back" exercises, or formally called "internal rotation" exercises.

To do something as simple as reach behind your back, your shoulder must have two ranges of motions: 1) Shoulder extension, and 2) Internal rotation. You must have both of these in order to have the range of motion to put on a belt or fasten a bra (assuming this is not done from the front). The following exercises worked wonders for my internal rotation:

• Hold a towel with the hand of your non-involved arm and throw it over your opposite shoulder. Then grab the other end with the hand of your non-involved arm. Gently pull with your non-involved arm until a gentle stretch is felt. Hold initially for 10 seconds and repeat. Later, try to increase you hold time up to 30 seconds. This exercise is for those who have a little internal rotation to begin with.
  
• Hold a broomstick behind your back with both hands, palms facing behind you. Your elbows should be kept straight throughout the exercise. Stand fully erect with good posture and lift your hands away from your body (backwards). Hold 10 seconds, again building toward 30 seconds.
  
• Hold a broomstick in the same manner as the beginning of the above exercise. Try to slide your hands together until they meet. Don't worry if they don't meet to begin with, just keep trying. A mild to medium stretch or achy pull should be felt, but no sharp pain. The key to making this work is to do it several times in short bursts throughout the day. Stop if any sharp pain is felt.
• Lie semi-turned on the side of your involved shoulder (not fully on your side and not fully flat of your back). Slide your elbow/upper arm about 20 inches away from your side. Bend the elbow of the bad shoulder to ninety degrees (like an "L"). Next, use the opposite hand to gently push the other hand towards the bed while keeping the "L" shape or 90 degree bend in the elbow. Hold 10 seconds and repeat 10 times.
  

The previous frozen shoulder exercises will help to return the crucial ranges of motion needed to perform simple tasks involving internal rotation. They should be performed with care and caution and only under the guide of a physician or licensed clinician.