If you’ve been dealing with a frozen shoulder, you know how tough it can be to perform daily tasks without discomfort. Reaching for objects, lifting your arm, or even getting dressed can feel like a challenge. Frozen shoulder, also known as adhesive capsulitis, causes stiffness, limited range of motion, and pain in the shoulder joint. The good news is that specific exercises you can do at home can help ease this stiffness, reduce pain, and improve shoulder movement over time. This guide will walk you through gentle exercises that can help you regain shoulder motion and when to consider seeking further help if needed. Let’s explore practical ways to keep your shoulder moving and reduce discomfort!
👉 What is a Frozen Shoulder?
Frozen shoulder is a condition in which the shoulder joint becomes stiff and painful, resulting in limited movement. It often develops slowly and can last from a few months to a few years, passing through three main stages:
- Freezing Stage – Pain gradually increases and shoulder movement becomes more limited.
- Frozen Stage – Pain may decrease, but stiffness remains, making it difficult to move the shoulder fully.
- Thawing stage – Movement slowly returns and stiffness decreases.
Symptoms may include
- Difficulty moving the shoulder
- Persistent pain, especially at night
- Stiffness that limits daily activities
👉 Why Home Exercises Matter for Frozen Shoulder Recovery
Exercise is one of the most effective ways to improve a frozen shoulder. Moving the shoulder regularly can
- Relieve pain by reducing inflammation
- Increase the flexibility of the shoulder joint
- Help restore range of motion
When done consistently, these exercises can be an important part of the recovery process, especially in the early stages of the condition. They work by gently stretching and strengthening the muscles around the shoulder, helping to reduce stiffness and improve the range of motion over time.
👉 Home Exercises for Frozen Shoulder
Before starting these exercises, keep in mind that you should move slowly and stop if you feel sharp pain. If an exercise feels too challenging, start with small motions and gradually increase as it gets easier.
1. Warm-Up Exercises
Start with a gentle warm-up to get blood flowing to the shoulder area. Warming up will help loosen up tight muscles and prepare the shoulder for stretching and movement.
– Pendulum Swing:
Lean over slightly, supporting yourself with your good arm on a table.
Let the affected arm hang down and slowly swing it in small circles (10 times in each direction).
– Shoulder Rolls:
Stand or sit up straight and roll both shoulders forward in a circular motion, then backward. Repeat 10 times each way.
2. Stretching Exercises
Stretching exercises help to gently increase flexibility and improve range of motion in the shoulder joint.
– Cross-body shoulder stretch:
Bring your affected arm across your chest, holding it just above the elbow with your other hand.
Gently pull the arm across to deepen the stretch. Hold for 15-30 seconds, then release. Repeat 3-5 times.
– Overhead Shoulder Stretch:
Raise the affected arm as high as you can without pain. If necessary, use your other hand to assist and gently push your arm upward.
Hold for 10-15 seconds and repeat 5 times.
– Towel stretch:
Hold a towel behind your back with one hand and grasp the other end with the other hand. Gently pull on the towel, stretching your shoulder.
Hold for 15-20 seconds and repeat 3 times.
3. Strengthening Exercises
These exercises are designed to build support for the shoulder, making daily activities easier and reducing the likelihood of further stiffness.
– Isometric shoulder exercises:
Stand next to a wall with your affected arm at a 90-degree angle to the wall.
Gently press your arm against the wall and hold for 5 seconds. Repeat 5 times.
– Internal and external rotations:
If you have a resistance band, hold it in both hands. Keep elbows close to body.
Move your hands outward, stretching the band. This will strengthen the muscles around your shoulder.
👉 Tips for Safe and Effective Practice
1. Do’s and Don’ts:
Move slowly and avoid any jerking motions. Pushing too hard can lead to more pain and stiffness.
Try to keep your movements controlled and stay within a comfortable range.
2. Frequency and Consistency:
Aim to do these exercises at least once a day. Consistency is important for improvement. Some people find benefits from performing these stretches two to three times a day in shorter sessions.
3. When to Seek Professional Help:
If you experience severe pain during exercises or notice no improvement after several weeks, it may be time to see a physiotherapist for further guidance.
👉 Other Treatment Options for Frozen Shoulder
In addition to home exercises, other treatments can help relieve frozen shoulder symptoms. Physical therapy sessions can offer more intensive exercises tailored to your needs, while certain medications or injections may also help manage pain and inflammation. Discussing these options with a healthcare professional can provide further guidance if needed.
👉 Find Professional Help in Phursungi and Undri
For those in Phursungi and Undri looking for treatment for frozen shoulder, Dr. Renuka Gawhale, an expert physiotherapist in Phursungi and Undri, offers treatment options that can effectively help restore shoulder mobility. Working with a physiotherapist in Phursungi and Undri allows for customized exercise plans, hands-on therapies, and guidance to safely manage pain and stiffness. A physiotherapist can support you in gradually increasing your shoulder’s range of motion, making daily activities more manageable and helping to reduce discomfort over time.
Frozen shoulder can be a challenging condition, but by regularly practicing these home exercises, you can gradually reduce pain and improve mobility. Remember that progress may be slow, so be patient and consistent with your exercises. If the exercises don’t seem to be enough, or if the pain gets worse, consider seeing a professional for help. With the right approach, it is possible to restore movement and reduce discomfort over time.