5 Frozen Shoulder Exercises for Quick Relief. Frozen shoulder, medically known as adhesive capsulitis, is a common condition that causes stiffness, pain, and limited range of motion in the shoulder joint.
It typically develops gradually and can make daily activities like dressing, reaching overhead, or even sleeping uncomfortable.
While medical treatments like physiotherapy and medication can help, incorporating specific exercises into your routine can speed up recovery and improve flexibility.
In this blog post, we’ll discuss five effective frozen shoulder exercises that provide quick relief.
Why Are Exercises Important for Frozen Shoulder?
Regular exercises help:
✅ Improve shoulder mobility and flexibility
✅ Reduce stiffness and pain
✅ Strengthen surrounding muscles for better joint support
✅ Prevent long-term complications
These exercises are most effective when performed consistently and under the guidance of a physiotherapist.
5 Frozen Shoulder Exercises for Quick Relief
🟢 1. Pendulum Stretch (Gentle Mobility Exercise)
The pendulum stretch is a simple yet effective exercise to loosen the shoulder joint without causing strain.
How to do it:
- Stand beside a table, chair, or countertop and lean forward, placing your unaffected hand on the surface for support.
- Let your affected arm hang down freely.
- Gently swing your arm in small circles, clockwise for 10 rotations and counterclockwise for 10 rotations.
- As the pain decreases, increase the circle’s size but avoid overstretching.
Benefits: Improves blood circulation, reduces stiffness, and prepares the shoulder for more intense exercises.
🔵 2. Towel Stretch (Shoulder Flexibility Exercise)
The towel stretch helps improve flexibility and range of motion in the frozen shoulder.
How to do it:
- Take a towel about 3 feet long and hold it horizontally behind your back.
- Hold one end with the affected arm and the other with the unaffected arm.
- Gently pull the towel upward with your unaffected arm, stretching the affected shoulder.
- Hold for 10–15 seconds and repeat 10 times.
Benefits: Enhances shoulder flexibility and reduces tightness.
🟢 3. Cross-Body Shoulder Stretch (Improves Range of Motion)
This stretch targets the shoulder capsule, helping to relieve stiffness and restore mobility.
How to do it:
- Stand or sit comfortably.
- Use your unaffected arm to gently pull your affected arm across your chest, just below the chin.
- Hold the stretch for 15–20 seconds.
- Repeat 10 times, gradually increasing the intensity as the shoulder loosens.
Benefits: Improves range of motion and reduces discomfort during shoulder movement.
🔵 4. Wall Walk (Shoulder Flexion Exercise)
The wall walk exercise helps improve shoulder flexion and encourages gradual movement without strain.
How to do it:
- Stand facing a wall, about arm’s length away.
- Place your affected hand against the wall at waist height.
- Slowly “walk” your fingers up the wall as high as you can without pain.
- Hold the position for a few seconds, then slowly walk your fingers back down.
- Repeat 10 times.
Benefits: Enhances flexibility, increases range of motion, and strengthens shoulder muscles.
🟢 5. External Rotation with Resistance Band (Strengthening Exercise)
Once the shoulder gains some flexibility, strengthening exercises like external rotation can support joint stability.
How to do it:
- Attach a resistance band to a doorknob or secure object.
- Hold the band with the affected arm, keeping your elbow bent at a 90-degree angle and close to your body.
- Slowly pull the band outward while keeping your elbow in place.
- Return to the starting position and repeat 10–15 times.
Benefits: Builds shoulder strength, improves stability, and prevents future stiffness.
Tips for Safe Exercise Practice
- Warm up: Always start with gentle shoulder circles or a warm compress to loosen the joint.
- Stay within your limits: Do not push into sharp pain; slight discomfort is normal, but pain is not.
- Be consistent: Perform these exercises daily for the best results.
- Cool down: Apply an ice pack after exercising to reduce inflammation.
When to See a Physiotherapist
If shoulder pain persists despite regular exercise, consult a physiotherapist for personalized treatment. A professional can offer advanced therapies like manual therapy, cupping, or electrotherapy to speed up recovery.
Conclusion:
Frozen shoulder can be challenging, but regular, targeted exercises can significantly improve mobility and reduce pain. The pendulum stretch, towel stretch, cross-body stretch, wall walk, and external rotation are simple yet effective exercises to regain shoulder function.
If you need expert guidance in Gurgaon, Dr. Jaswant Verma, a leading neuro physiotherapist, offers personalized rehabilitation plans for frozen shoulder recovery.
👉 Book an Appointment Today:
📞 Call: +91 73574 52022
🌐 Visit: www.drjaswantverma.com
