Best Exercise for Frozen Shoulder

What is frozen shoulder exercises?

Frozen Shoulder Exercise is the most preferred treatment of choice worldwide to restore function of shoulder joint naturally, It help to improve range of motion (ROM), strengthen weak muscles and also improve flexibility.

Frozen shoulder is a shoulder condition where the shoulder becomes stiff and difficult to move for a period of time. The shoulder may have been injured or have been damaged by an accident or taking part in sports. Frozen shoulder is thought to be caused by the narrowing of the subacromial space. Frozen Shoulder Exercise at home is very important to regain normal movement of the shoulder.

A Frozen Shoulder Exercise is a gentle self-care exercise technique designed to restore, maintain and enhance the circulation and flexibility of the shoulder. A frozen shoulder is a condition that can occur when the ligaments, muscles, tendons and joint capsule become stiff and inflexible. The result is often a painful and restricted range of motion in the affected shoulder.

Before doing exercise, first do warm up of your shoulder. Take a warm shower or bath for 10 to 15 minutes is also keep you warm and relaxed. You can also use a moist hot pack or use heated towel in the microwave.

The following frozen shoulder exercises is helpful to improve your shoulder joint function and relieve pain and stiffness, stretching exercise is perform gradually and must be in pain free manner (to the point of tension but not pain).

Why do Frozen Shoulder exercise ?

Frozen shoulder exercise is the most natural way of treatment option without any side effects, This exercise have following goal will be achieved.

• Improve Range of Motion
• Improve Flexibility
• Strengthen your shoulder muscles

List of Best Frozen Shoulder Exercise :

• Active Pendulum mobilization exercise
• Supine (lying down) supported flexion exercise
• Wall climb stretching exercise (Finger walk)
• Shoulder Towel Stretching exercise
• Cross-body reach shoulder stretch exercise
• Anterior Shoulder Stretching exercise
• Active Outward Rotation exercise in Side Lying
• Standing Extension exercise

Frozen shoulder exercises description with pictures :

Active Pendulum mobilization :

This exercise is help to improve mobility and flexibility of shoulder joint which also helps in relive pain. This exercise also started first because it is also helps in warm-up of shoulder.

Steps to do exercise :

• Stand near table with the affected arm hanging at your side and your other arm supported on a table.
• Lean forward from your low back slightly position.
• Use your body to move your affected arm in small circles, with keeping your shoulder relaxed and also do in opposite direction.
• Repeat two to three times a day for 2 to 3 minutes at a time.

Supine (lying down) supported flexion exercise :

This exercise helps in improving shoulder flexion range of motion and flexibility.

Steps to do exercise :

This exercise uses the your other arm for support.

• Supine lying on a flat soft mat surface. The legs and back are straight and fully supported in bed.
• Keep relax the arms straight at the sides of the body.
• Lift the frozen shoulder arm vertically in the air and backward to the floor with the help of the other arm. The healthy arm holds the hands of the injured arm to help guide the overhead shoulder movement.

Keep reaching until a stretch is felt, Hold for few seconds and return to starting position.

Do 8 to 10 repetitions in the early morning daily. gradually increase practice.

Wall climb stretching exercise (Finger walk) :

This exercise is helps to improve flexion and Abduction movement and also easy to do home exercise.

Steps to do exercise :

• In Standing position towards facing a wall, with the hand of your affected frozen shoulder arm against the wall.
• Slide your hand and arm up the wall with the help of finger as far as you can without pain and feel the stretch.
• Move your body closer to the wall as your finger are going up so that you’re able to stretch higher up the wall.
• Hold the stretch for 8 to 10 seconds. This movement helps in improving the flexion of the shoulder.
• Also doing the same exercise in the Side position of the wall to improve Abduction movement.
• Repeat the movement -stretch 10 times.

Shoulder Towel Stretching exercise :

This Exercise will improve Rotational movement of the shoulder joint Gradual stretching is Recommended and do exercise two times a day and gradually improve Repetition also.

Steps to do exercise :

• In Standing position with your legs shoulder-width apart.
• Put a towel on your affected arm behind your back and also in your healthy arm.
• Use your other hand to gently stretch with the towel of your affected arm up toward the opposite shoulder.
• Hold the stretch position from 2 to 5 seconds, and return to starting position.
• Repeat the stretch 8 to 10 times.
• Gradually increase repetitions.

Cross-body reach shoulder stretch exercise :

This exercise will improve adduction and internal rotation of shoulder movement.

Steps to do the exercise :

• In relaxed standing position. Use your healthy arm to lift your affected arm from the elbow, and bring it up and across your body, creating gentle pressure to stretch the shoulder.
• Hold the stretch for 8 to 10 seconds.
• Do this 10 times twice per day.

Anterior Shoulder Stretching exercise :

This exercise improves external rotation and abduction movement.

Steps to do the exercise :

• In standing position, facing a wall.
• Place the palm of your sore arm against the wall.
• Bend your arm to 90 degrees.
• Turn your body away from your arm.
• You will feel a gentle stretch at the front of your shoulder.
• Hold for 8 to 10 seconds and repeat 10 times and 2 times a Day.

Active Outward Rotation exercise in Side Lying :

This exercise helps in improving External rotation movement and also strengthen shoulder muscles mainly external rotator’s.

Steps to do the exercise:

• In side lying position, Bend your elbow to 90 degrees and Hold 1kg weight dumbells firmly.
• Rotate your arm up and downwards keeping your elbow tucked into your side.
• To start with do 1 set of 10 repetitions and as you become fitter and stronger do 2 sets of 10 repetitions.
• Once you are able to do this then slowly increase the weight you are using.

Standing Extension exercise :

This exercise is helps in improving Shoulder extension.

Steps to do the exercise :

• This exercise require a cane.
• In a Standing position and hold the cane horizontally behind the back of the body. The arms are about shoulder-width apart. Position the hands so the knuckles face toward the ground.
• Lift the arms in a backward movement until a gentle stretch is felt and Holds for a few seconds and return to starting position.
• Repeat each exercise about 10 times 2 times a day. Hold each repetition for approximately 4 to 5 seconds.

People with more severe condition of frozen shoulder may also benefit from other treatments, such as Interferential therapy (IFT), TENS or application of heat to the affected area.

A Physiotherapist may also suggest alternatives to daily activities that may provide comfort and reduce pain, stiffness, and tissue irritation.