Suffering from frozen shoulder?Simple exercises that will help you solve it

Frozen shoulder is a condition in which a person experiences shoulder pain and stiffness that does not go away. The pain usually worsens at night and is sometimes severe enough to make movement of the arm and shoulder difficult.


The cause of frozen shoulder is often unclear. It occurs when the tissue around the shoulder joint becomes inflamed. The tissue then stiffens and contracts, which primarily causes pain and discomfort when the arm is raised. Sometimes even extra calcium deposits can lead to frozen shoulder.

Other Possibilities of Frozen Shoulder

Inability to move the arm due to injury or surgery. if you are diabetic. Surprisingly, the cause is unknown, but people with diabetes are at high risk for frozen shoulder. Therefore, it is important to check regularly so that shoulder disease can be taken care of.


Treatment of frozen shoulder usually requires a combination of nonsteroidal anti-inflammatory drugs or occasional cortisone injections, most importantly shoulder physical therapy. Physical therapy for frozen shoulder can include ultrasound, electrical stimulation, range of motion exercises, ice packs, and later strengthening and flexibility exercises. Physical therapy can take weeks to months to recover, depending on the damage to the tissue around the shoulder.

Without aggressive treatment, frozen shoulder has the potential to become permanent. People with frozen shoulder need to avoid damaging shoulder tissue during physical therapy. Avoid sudden, jerking movements or heavy lifting with the affected shoulder.

It is critical to maintain optimal long-term function of the shoulder. Otherwise, it can make the condition worse and bring the shoulder joint almost to a halt. Slowly, gradually try and improve the range of motion.

If discomfort persists, it is best to ask a physical therapist or doctor. A consistent, balanced exercise regimen can help reduce the risk of further shoulder injury.

frozen shoulder workout

shoulder rotation

As the name suggests, this involves rotating the shoulder joint by bending the arm from the elbow and placing the fingers on the shoulder. Viewed laterally, it looks like rotating the elbow clockwise and counterclockwise.

pendulum spins

With the support of a chair, lean forward so that your upper body is almost parallel to the ground. Draw circles clockwise and counterclockwise.

scapula mobility

It’s like a shrug — raising the shoulder joint with extension and contraction. Briefly, rotate the shoulder joint clockwise and counterclockwise by keeping the hands down (neutral).

Shoulder mobility (front and side)

Place your hands with your arms almost parallel to the ground (sideways). If this is not possible, then at lower heights it is also possible. Now, bend your knees (squat) so that your arms are raised above your shoulders. Front mobilization should do the same – turn your body so that your arms are in front. For the third variant, lean forward from the hips.

Towel Assisted Stretch

Anterior raise (flexion): Holding the towel firmly, raise the front of your arm to your comfort level.

Shoulder stretch: Holding the towel tightly, lift your arms back—starting behind your hips, and lift up to your comfort level. Internal rotation: Hold a towel in one hand and place it behind your head parallel to your spine. Then use your other hand to hold the other end of the towel behind your lower back. Now, slowly pull up the lower hand with the help of the upper hand. Gradually increase the range of motion.

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