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Delta fitness

Frozen shoulder phase 2


By: ExorLive Content Publisher 4

In this phase, your shoulder joint has poor movement (ROM), but the pain will gradually decrease. The focus at this
phase is maintaining shoulder mobility and strength.
https://exorlive.com/video/?culture=en-US&ex=8344
1. Stretching exercise
Lie on your side with the lower arm bent at a 90 degree
angle. Use the opposite arm to rotate the lower arm
inwards (so that you press your lower arm down towards
the floor). Hold for 30 seconds
Reps: 10 , Sets: 1

https://exorlive.com/video/?culture=en-US&ex=8988
2. Back Shoulder Cap Stretches
Lie on your side with the arm you are going to exercise
beneath you. Place the elbow in shoulder height, make a
90 degree angle in the elbow and keep the forearm in a
vertical position. Grab the wrist of the arm you are going
to exercise with the upper arm. Slowly move the arm
toward the mattress. Hold the position for 20-30 seconds.
Reps: 10 , Sets: 1

https://exorlive.com/video/?culture=en-US&ex=5413
3. Stretching of the shoulders
Hold the rods tightly against the spine, by placing one
hand on the lower back and the other at the neck. Pull the
rods down to the lower arm until it goes to the upper arm
and down toward the chest. Hold position for 30 seconds.
Repeat with the other arm.
Reps: 10 , Sets: 1

https://exorlive.com/video/?culture=en-US&ex=7045
4. Finger movement up and down wall 1
Stand facing a wall and 'go' up and down the wall with
your fingers. Slowly turn, ending with your side being
against the wall, while continuing to 'go' up and down the
wall with your fingers. Remember that it is your arm that
should be moving: Your shoulder should not be raised.
Reps: 5-10 , Sets: 3

ExorLive.com 8/9/2019 @ 4:07 PM Page 1 of 2 Show video


Delta fitness
Frozen shoulder phase 2
By: ExorLive Content Publisher 4

https://exorlive.com/video/?culture=en-US&ex=10140
5. Isometric external rotation of the shoulder
Stand upright facing the wall. Rotate the arm against the
wall with a bent elbow and thumb facing up toward the
ceiling. Press against the wall and hold the position for a
few seconds, return to the starting position and repeat.
Reps: 15 , Sets: 3

https://exorlive.com/video/?culture=en-US&ex=10139
6. Isometric abduction of shoulder
Stand upright with the active side facing the wall. Put arm
against the wall with your thumb facing forward. Press
against the wall and hold the position for a few seconds,
return to the starting position and repeat.
Reps: 15 , Sets: 3

https://exorlive.com/video/?culture=en-US&ex=10142
7. Isometric extension of shoulders
Stand upright facing away from the wall. Push arm
stretched backwards with your thumb facing forward.
Press against the wall and hold the position for a few
seconds, return to the starting position and repeat.
Reps: 15 , Sets: 3

https://exorlive.com/video/?culture=en-US&ex=10138
8. Isometric flexion of the shoulder
Stand upright facing the wall. Put your arm against the
wall with your thumb facing forward. Press against the
wall and hold the position for a few seconds, return to the
starting position and repeat.
Reps: 15 , Sets: 3

ExorLive.com 8/9/2019 @ 4:07 PM Page 2 of 2 Show video

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