Quick and Easy Frozen Shoulder Exercises to Improve Flexibility

Frozen shoulder is a condition that causes pain and stiffness in the shoulder joint. It must be challenging to move your arm in all directions. There are several exercises that you can do to help increase your flexibility and decrease the pain.

Understanding Frozen Shoulder

Frozen shoulder typically develops in three stages: freezing, frozen, and thawing.

• Freezing Stage: During this stage, shoulder mobility gradually becomes less possible, and discomfort increases.
• Frozen Stage: stiffness remains but pain may start to diminish
• Thawing Stage: The range of motion in the shoulder slowly returns.

Each stage requires specific exercises to facilitate recovery.

Frozen Shoulder Exercises

Here are some Frozen Shoulder Exercises

1. Pendulum Stretch

The pendulum stretch is a gentle exercise that helps reduce shoulder joint stiffness.

• How to do it:
  1. Assume a Standing position and bend slightly forward, letting your affected arm to dangle down.
  2. Swing your arm slowly in a small circle that is about a foot in diameter.
  3. Repeat 10 times in both clockwise and anti-clockwise directions.

This exercise helps improve mobility without putting excessive pressure on your shoulder.

2. Towel Stretch

The towel stretch is another effective exercise to improve flexibility in the shoulder joint.

• How to do it:
  1. Grab a towel and hold it behind your back with one hand.
  2. Reach up with your other hand and grab the top of the towel.
  3. Gently pull the towel upward with your top hand, allowing the affected shoulder to stretch.
  4. Hold this stretch for 15 to 30 seconds, then relax.

Repeat this stretch 2 to 3 times a day for the best results. Over time, you should notice your range of motion improving.

3. Finger Walk

The fingerwalk exercise helps increase the range of motion in the shoulder by gently stretching the muscles and joints.

• How to do it:
  1. Stand facing a wall at arm’s length.
  2. Using your fingers, slowly “walk” them up the wall as high as possible without straining.
  3. Once you reach your maximum height, hold the position for a few seconds.
  4. Slowly lower your arm and repeat.

Try to perform this exercise 5 to 10 times daily. It’s a simple but effective way to stretch the shoulder gently.

4. Cross-Body Stretch

The cross–bodystretch targets the muscles around the shoulder and helps relieve tension.

• How to do it:
  1. Use your unaffected arm to gently pull the affected arm across your body at shoulder height.
  2. Hold this position for 15 to 30 seconds.
  3. Release and repeat on the other side.

Perform this stretch 3 to 5 times a day. It helps reduce shoulder stiffness and promotes better flexibility.

5. Shoulder Rotations with Resistance Band

External rotation with a resistance band strengthens the shoulder muscles and improves joint stability. This exercise also helps with flexibility over time.

• How to do it:
  1. Attach a resistance band to a sturdy object like a door handle.
  2. Stand with your affected arm at your side, and your elbow bent at 90 degrees.
  3. Hold the resistance band and slowly pull it outward while keeping your elbow close to your body.
  4. Return to the starting position and repeat.

Perform 2 sets of 10 to 15 repetitions daily. Gradually increase the resistance as your shoulder strengthens.

6. Arm Lifts

Arm lifts help gently stretch the shoulder without requiring too much effort. This is especially useful for the early stages of a frozen shoulder.

• How to do it:
  1. Lie on your back and use your unaffected arm to lift your affected arm overhead.
  2. Keep your arm straight and slowly raise it as far as possible without discomfort.
  3. Hold the stretch for 10 to 15 seconds before lowering it back down.

Repeat this exercise 5 to 10 times daily to gradually increase your shoulder’s range of motion.

When to Seek Medical Help

While frozen shoulder exercises are effective in improving mobility, there are times when medical intervention may be necessary. If you experience any of the following, consult a healthcare professional:

• Severe pain that doesn’t improve with rest or exercises.
• Persistent stiffness that prevents you from performing daily activities.
• Swelling or redness around the shoulder joint.

Physical therapy and, in rare cases, surgical treatment may be required if the condition doesn’t improve.

Conclusion

Frozen shoulder doesn’t have to limit your movements forever. By incorporating these simple exercises into your daily routine, you can slowly regain flexibility and improve your range of motion. Stay consistent, be patient, and consult your doctor or physical therapist to ensure you’re on the right track.

FAQ’s

How long does a frozen shoulder last?

Frozen shoulder usually lasts for 12-18 months. However, in some cases, it can last for longer.

What are the symptoms of a frozen shoulder?

The symptoms of a frozen shoulder include pain, stiffness, and a limited range of motion in the shoulder joint.

What is the treatment for a frozen shoulder?

The treatment for a frozen shoulder typically includes physical therapy, pain medication, and in some cases, surgery.