GENTLE AND EFFECTIVE: 5 EXERCISES FOR FROZEN SHOULDER RELIEF

Gentle and Effective: 5 Exercises for Frozen Shoulder Relief

Gentle and Effective: 5 Exercises for Frozen Shoulder Relief

Blog Article

A frozen shoulder can be one of the most frustrating conditions to deal with. Daily tasks like getting dressed, combing your hair, or even reaching for a glass become painful challenges. Medically known as adhesive capsulitis, this condition involves inflammation and stiffness in the shoulder joint, leading to restricted movement and significant discomfort.


 

The road to recovery takes time and patience, but you don’t have to suffer in silence. With consistent effort and the right approach, you can regain shoulder function. This guide will walk you through five effective exercises for frozen shoulder that are safe to do at home and can help you get back to normal life.



1. Pendulum Stretch


 

This gentle motion is a great way to start improving shoulder mobility without strain.


 

How to do it:





    • Stand beside a table and lean forward slightly.



 


    • Let your affected arm hang down naturally.



 


    • Slowly swing the arm in small circular motions.



 


    • Do this for 1–2 minutes, once or twice daily.



 

2. Towel Stretch


This is one of the most recommended exercises for frozen shoulder by physical therapists.

How to do it:


    • Hold one end of a towel with your good hand over your shoulder.



 


    • Reach behind your back with the affected arm and grab the other end of the towel.



 


    • Gently pull upward with your good arm.



 


    • Hold the stretch for 15–30 seconds and repeat 5 times.



 

 

3. Finger Walk


This is a very effective movement to gradually raise your arm.

How to do it:


    • Stand facing a wall.



 


    • Touch the wall at waist level with your fingertips.



 


    • "Walk" your fingers up the wall slowly, raising your arm as high as possible.



 


    • Keep your shoulder relaxed — use your fingers to lift the arm, not the muscles.



 

4. Cross-Body Reach

This exercise helps loosen the joint and improve range.

How to do it:


    • Sit or stand and use your good arm to lift your stiff arm across your chest.



 


    • Hold the stretch for 15–30 seconds.



 


    • Repeat this 10–15 times daily.



 

 

5. Armpit Stretch


This stretch is excellent for opening up tight muscles under the arm.

How to do it:


    • Place your affected arm on a low shelf or table.



 


    • Gently bend your knees, deepening the stretch in your shoulder.



 


    • Hold for 10–20 seconds, and repeat 10 times.



 

 

Final Thoughts


Recovery from a frozen shoulder doesn’t happen overnight, but with consistent stretching and proper support, it is very achievable. These gentle exercises can significantly reduce stiffness, improve mobility, and lessen pain. If you're unsure how to begin or if your symptoms worsen, consider seeking orthopedic care in Ahmedabad to get a personalized recovery plan. A qualified shoulder specialist near you can assess your condition and recommend advanced treatment options if needed.

Whether you’re just beginning your recovery or supporting your physical therapy at home, these exercises will help you take positive steps toward regaining your strength and comfort.

Report this page