5 Frozen Shoulder Exercises for Quick Relief: Stretch Away The Stiffness

1.       First Floor, Krishna Avenue, Above Dominos, Opposite DMART, Baner, Pune - 411045 +91 9545559434 drgsumit@gmail.com ABOUT US SERVICES TREATMENTS FACILITIES SPECIALISTS TESTIMONIALS BLOGS CONTACT 5 Easy Exercises to Relieve Frozen Shoulder Stiffness Frozen shoulder, or adhesive capsulitis, is a painful condition that limits the movement of the shoulder. It can be frustrating, but with the right exercises, you can reduce pain, improve mobility, and promote healing. At Dr. Sumitz’s Orthopedic and Physiotherapy Clinic in Baner, Pune, we help patients recover from frozen shoulders through personalized physiotherapy. In this blog, we’ll share 5 frozen shoulder exercises for quick relief that you can easily incorporate into your daily routine. 5 frozen shoulder exercises for quick relief Pendulum Exercise The pendulum exercise is one of the best exercises for a frozen shoulder, as it helps gently loosen the shoulder joint.  How to do it:  1. Stand with your knees slightly bent, and lean forward a little bit. 2. Let your affected arm hang freely. 3. Move the arm in slow circles. The motion can begin small and be expanded to large circles. 4. Perform for 30 seconds in each direction, 3 times a day. This exercise can increase blood ?ow and ?exibility while reducing the stiffness that is associated with a frozen shoulder. Crossover Arm Stretch The crossover arm stretch is a great woman-frozen shoulder exercise, as it targets the muscles around the shoulder joint and promotes ?exibility. How to do it: 1. Stand or sit upright and extend your unaffected arm across your body. 2. Use your other hand to gently pull the extended arm toward your chest. 3. Hold for 15-30 seconds, feeling the stretch across the shoulder. 4. Repeat 3 times. This stretch improves shoulder mobility and helps relieve tightness. Towel Stretch The towel stretch is a simple yet effective frozen shoulder physical exercise to improve shoulder ?exibility, especially in the shoulder’s back and outer muscles. How to do it: 1. Hold one end with each hand using a towel. 2. Drape the towel over your shoulder, with one arm behind your back and the other over your head. 3. Stretch the lower arm and shoulder by gently pulling the towel with your top arm. 4. Hold this for 15-30 seconds and repeat for 3 sets. It is one of the good exercises in home frozen shoulder exercises and requires no speci?c equipment. External Rotation Stretch The most important stretches in restoring the range of motion of the shoulder are the external rotation stretches, especially for patients with limited rotation. How to do it: 1. Stand with your elbows bent at 90 degrees and forearms parallel to the ground. 2. Slowly rotate your forearms outward, moving them away from your body. 3. Hold for 15-30 seconds, then return to the starting position. 4. Repeat 10 times. This best exercise for a frozen shoulder helps target the rotator cuff muscles and improves the external rotation of the shoulder. Wall Climb Exercise The wall climb exercise helps improve both strength and ?exibility in the shoulder joint, making it an essential movement for frozen shoulder recovery. How to do it: 1. Stand facing a wall with your fingers lightly touching the wall. 2. Slowly walk your ?ngers up the wall as far as you can without pain. 3. Hold for a few seconds at the highest point, then slowly return to the starting position. 4. Repeat 10-15 times. This exercise is effective for improving shoulder range of motion and is especially useful for frozen shoulder exercises at home. Conclusion The key to relieving a frozen shoulder and regaining mobility is consistency. These 5 frozen shoulder exercises for quick relief can signi?cantly reduce pain and stiffness while restoring ?exibility. At Dr. Sumitz’s Orthopedic and Physiotherapy Clinic, we offer specialized physiotherapy programs that can accelerate recovery. If you are struggling with a frozen shoulder, consult our expert team for a personalized rehabilitation plan. FAQs Q1. How often do these exercises for my frozen shoulder? Ans. Do them 3-5 times per week, with the frequency according to your comfort level with your pain. First, start mild and gradually add intensity. Q2. Can women benefit from these exercises? Ans. Yes, these woman-frozen shoulder exercises are suitable for everyone and help improve shoulder ?exibility and reduce pain. Q3. Can I do these exercises at home? Ans. Yes, these exercises on frozen shoulders that can be performed at home with no special equipment are great to practice every day.   Tags woman frozen shoulder exercises5 frozen shoulder exercises for quick relieffrozen shoulder physical exercise frozen shoulder exercises at home Quick Links Our Contacts Subscribe our newsletter to stay updated Your Email  Blogs First Floor, Krishna Avenue, Above Dominos, Opposite D- MART, Baner, Pune - 411045  FAQ Get directions on the map     Disclaimer +91 9545559434 , +91 8855950433, +91 9404963781 (24/7 General inquiry)  Drgsumit@gmail.com    +91 9545559434  Copyright © 2024 Drsumitz   |    Privacy Policy For emergency cases