| This exercise is excellent for targeting shoulder external rotation, which is one of the most problematic movements for individuals suffering from frozen shoulder.
• Step 1: This exercise starts exactly like the supine shoulder flexion with dowel exercise, except that your elbows are bent to 90 degrees, your forearms and dowel move straight up, and your upper arms are fully out to your sides and touching the ground.
• Step 2: Keeping your elbows in place and your upper arms in contact with the ground, slowly bring the dowel over your head until your hands and dowel touch the ground just above your head. If you can’t go all the way back to the floor, go as far as you can. Take approximately three seconds to move through the full range of movement.
• Step 3: Move slowly back to the original starting position, taking about three seconds.
• Step 4: Moving your hands over your head and back counts as one repetition. Perform 10 repetitions per set and three total sets. |
