The best stretch for a frozen shoulder

In an earlier post, I described my experience with a frozen shoulder. Here are some pictures showing exactly how I rehabilitated myself and how I recommend my patients stretch on a daily basis. 

The best stretch for frozen shoulder - starting position - side view

The initial position will look something like this. I am using a jar of sauce to provide some downward pressure. My good arm is placed in a similar position and allowed to rest  with the shoulder, elbow, and wrist touching the floor. When your bad shoulder is hurting from the stretch, look over at your good shoulder and remind yourself what normal range of motion looks like. 

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The best stretch for frozen shoulder - side view

This is the goal. Now I am able to touch my shoulder, elbow, and wrist to the floor at the same time. 

You will not get to this point quickly. It will likely take hours of stretching like this over weeks to go from the first picture to this one. 

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the best stretch for frozen shoulder - intermediate position

Here is how it looks from above. 

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the best stretch for frozen shoulder - final position goal

Gradually bringing your hand  and elbow closer to your head will add additional stretch. 

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Some key points:

1. This stretch should be done slowly.
2. Hold the stretch for a long period of time (ideally up to a half-hour or more if possible).
3. You should not be bouncing your arm or moving it back and forth.
4. The goal is for the weight to be pushing your arm down to the floor, gradually and progressively. 
5. Try to relax as much as possible during the stretch. 
6. This will hurt, but remember that this pain should not be interpreted as causing yourself harm.
7. You should stretch every day, with no days off. 
8. If possible stretch more than once per day.
9. Try to get the total time at the endpoint up to an hour or more everyday. 
10. Don't worry if you are unable to hold the stretch as long as I recommend at first,  just try to go longer every time.
11. The amount of weight you use should cause a stretching feeling, and some pain, but this should not feel like a torture session, otherwise you will be unable to relax. 
12. Breathe deeply and calmly.
13. Use ice on your shoulder throughout the stretching session. 
14. You may not feel much progression for several weeks. This is ok. It happened to me. I added a little more weight, and more time and finally I realized I was making progress. 
15. Once you notice progress, it will usually continue steadily if you continue this process. 
16. Keep doing these stretches every day until your shoulder is totally pain-free.