5 Effective Exercises to Relieve a Frozen Shoulder

Frozen shoulder (also known as adhesive capsulitis) is a condition with a stiff back of shoulder pain and reduced mobility in all directions. Frozen shoulder exercises are typically the core of frozen shoulder care. Make sure to warm up your shoulder before performing frozen shoulder exercises. The easiest way to do that is to take a 10 to 15-minute warm shower or bath. You may also use a moist heating pad or damp microwave heated towel, but this might not be as effective as a warm bath or shower. Stretch to the point of tension but not pain when performing the following frozen shoulder exercises.

Pendulum stretch

First, perform this exercise. Let your shoulders relax. Stand and lean slightly forward, allowing the hanging of the affected arm. Swing the arm in a small circle around the diameter of the foot. Perform 10 revolutions, once a day, in each direction. As your symptoms are getting better, raise your swing diameter but never push it. By carrying a lightweight (three to five pounds) in the swinging arm, you increase the stretch when you are ready for more.

Towel stretch

Hold one end of a three-foot-long towel behind your back and grab the opposite end with your other hand. Hold the towel in a horizontal position. Use your good arm to pull the affected arm upward to stretch it. You can also perform an advanced version of this exercise with the towel draped over your good shoulder. Hold the bottom of the towel with the affected arm and pull it toward the lower back with the unaffected arm. Perform this 10 to 20 times a day.

Finger walk

Hold behind your back one end of a three-foot towel, and catch the opposite end with your other hand. Keep the towel horizontally. Use your right arm to lift the affected arm and stretch it out. An advanced version of this exercise can also be performed with the towel draped over your good leg. Keep the towel bottom with the affected arm, and pull it with the unaffected arm towards the bottom back. Perform this 10 to 20 times a day.

Cross-body reach

Stand or sit. Using your good arm to raise your injured arm to the elbow, and move it up and over your neck, exerting gentle pressure to stretch your shoulder. Keep for 15 to 20 seconds on the stretch. Perform this 10-20 times a day.

Armpit stretch

Lift the affected arm onto a shelf about breast-high by using your good arm. Bend the knees softly, opening the armpit. Slightly bend the leg, softly stretch the armpit, then straighten. Stretch a little more with each knee bend but don’t push it. Perform this every day, from 10 to 20 times. You can also visit ESC‘s in-depth article on how to treat frozen shoulder for better insight.