I often get questions from subscribers to my newsletter regarding frozen shoulder syndrome and exercise techniques.  I thought a Q&A page would be the best way to answer some of the more frequent questions:

Q:   Any specific stretches for regaining motion to reach behind your back?
-Martha

Hello Martha,
Thanks for replying. Regarding regaining motion to reach behind your back,
there are actually two ranges that need to be worked on. The first is
shoulder “extension” and the second is “internal rotation”. A rope and
pulley system makes this easier, but there are workarounds if you do not
have one available.

To begin with, make sure the shoulder is “warm” by doing some pendulum
exercises and/or 15 minutes of moist heat.

If you have a rope and pulley, stand facing away from the pulley system
with your arms down by your side and holding one end of the pulley in the
hand of the involved shoulder. slowly walk forward until the rope begins
to pull your shoulder behind you until a “medium” stretch is felt. Hold
the stretch at least 30 seconds then back off a little — repeat 10 times.
It’s very important that an upright posture is maintained throughout the
stretch. In other words, try not to lean forward or let the shoulders
round forward while the rope is pulling.

Next, while still holding the rope, walk forward until a “mild” stretch is
felt. Then turn towards the direction of the opposite shoulder so the rope
begins to bring your hand behind your back. If your shoulder has very
limited ROM or there is much pain, then you will have to approach this
slowly and gradually reach this position. Again, repeat this stretch for
10 repetitions. Perform as a group multiple times throughout the day. If
any stretch causes pain that lasts more than 30 minutes afterwards, then
you are stretching too hard.

Here’s the workaround if no rope and pulley available:

Shoulder extension first:   Hold a broomstick with both hands behind your
back. Have a partner gently pull backwards until a “medium” stretch is
felt but no more.  Hold 30 seconds, repeat 10 times.
For internal rotation:   Have partner pull back on the broomstick gently
until a “mild” stretch is felt. Then have them gently push the broomstick
either right or left — to the left if the right shoulder is the frozen
one, or to the right if the left one is the frozen one.

These should help tremendously if you stick with them! There are many more
variations covered in the Frozen Shoulder Guide should you decide to check
it out.

Best Regards,

-Rex