Best exercises to reduce the frozen shoulder pain

best-exercises-to-reduce-the-frozen-shoulder-pain

Exercises are an essential part of treatment for a frozen shoulder. The goal of the exercises is to maintain or improve the range of motion in your shoulder and stretch and strengthen the muscles around the shoulder joint.

If you have a frozen shoulder, some exercise can help improve the motion. Keep reading to know all the exercises to relieve frozen shoulder.

Your doctor or physiotherapist can prescribe specific exercises for you. Before that, here are some general tips to remember:

  • 1. Start slowly and progress gradually. Sudden or aggressive movements may worsen your pain.
  • 2. Do the exercises every day or as often as your doctor or physiotherapist recommends.
  • 3. Use a mirror to check your form. Ensure you're doing the exercises correctly to get the most benefit and avoid injury.
  • 4. Put a pillow under your arm if it hurts to stretch your arm overhead.
  • 5. Don't force your shoulder to move beyond its pain-free range of motion. Gently stretch to mild discomfort and hold for 10 to 30 seconds. As the frozen shoulder improves, you should be able to increase the range of motion gradually.
  • 6. Apply ice for 15 minutes after exercising to help reduce inflammation and pain.

Here are some specific exercises that may help stretch and strengthen the muscles around your shoulder joint:

  • 1. Pendulum exercise: Stand with your feet hip-width apart and let your arm hang down at your side. Bend forward slightly at the hips and let your arm swing freely in a small circle 10 to 20 times in each direction. Gradually increase the size of the circle as your range of motion improves.
  • 2. Neck release: Stand with your feet hip-width apart and place your hand on your head. Gently tilt your head to the side, using your hand to apply light pressure. Hold for 10 to 20 seconds, then repeat on the other side.
  • 3. Shoulder shrugs: Stand with your feet hip-width apart and let your arms hang down at your sides. Slowly raise your shoulders toward your ears, then release and lower them back down. Repeat 10 to 20 times.
  • 4. Arm circles: Stand with your feet hip-width apart and let your arms hang down at your sides. Slowly lift your arms out to the sides and make small circles 10 to 20 times in each direction. As your range of motion improves, make the circles larger.
  • 5. Doorway stretch: Stand in a doorway with your arm at 90 degrees, as if you're about to knock on the door. Lean forward until you feel a stretch in the front of your shoulder and chest. Hold for 10 to 20 seconds, then repeat on the other side.
  • 6. Wall push-ups: Stand facing a wall with your hands at shoulder level and your feet hip-width apart. Lean forward and place your palms flat against the wall. Keep your back straight, bend your elbows, and slowly move closer to the wall until your nose touches it. Then push yourself away from the wall and return to the starting position. Repeat 10 to 20 times.
  • 7. External rotation: Lie on your side with a pillow under your head and your affected arm resting on your stomach. Bend your elbow to 90 degrees and place a rolled-up towel under your armpit. Using the towel for resistance, rotate your arm outward until your hand points away from your body. Hold for 10 to 20 seconds, then repeat on the other side.
  • 8. Internal rotation: Lie on your side with a pillow under your head and a dumbbell in your affected hand. Place a rolled-up towel under your armpit for support. Keeping your elbow at 90 degrees, rotate your arm inward until the dumbbell touches the front of your chest. Hold for 10 to 20 seconds, then repeat on the other side.
  • 9. Seated row: Sit on the edge of a chair with your feet flat on the floor and a dumbbell in each hand, palms facing inward. Bend forward at the hips and lean your torso until it's almost parallel to the floor. Pull the dumbbells back toward your body without moving your lower back, leading with your elbows. Squeeze your shoulder blades together and hold for a count of two. Then slowly released back to the starting position. Repeat 10 to 20 times.
  • 10. Lateral raise: Sit on the edge of a chair with a dumbbell in each hand, palms facing your thighs. Keeping your back straight, raise your arms out to the sides until they're at shoulder level. Hold for a count of two, then slowly lower your arms back to the starting position. Repeat 10 to 20 times.

If you have a frozen shoulder, it's essential to stay as active as possible and perform range-of-motion exercises regularly. These exercises can help improve your flexibility and reduce stiffness in the shoulder joint.

It may take several months for your shoulder to return to normal, but you should see gradual improvements over time with patience and persistence.

You can also book an appointment with our experts to know more exercises to get rid of frozen shoulder.

About Author

Dr. Ajinkya Desale

Best Orthopedic and Joint Replacement Surgeon in Nashik