It is crucial to diagnose a frozen shoulder early. Doctors may prescribe anti-inflammatory medications and physical therapy for safe and fast recovery (2). Make sure you get professional help to do these shoulder rehabilitation exercises and to avoid causing pain. Take approval from your doctor before doing these 14 exercises and stretches for frozen shoulders. Let’s begin!
14 Exercises And Stretches For Frozen Shoulder
1. Anterior Shoulder Stretch
Level: Beginner to intermediate How To Do
Stand facing a wall. Place the affected hand on the wall with the upper arm at 90 degrees with the forearm and palm flat on the wall. Slowly twist your body in the opposite direction of your arm. If your right arm is affected, twist to your left and vice versa. Twist as far as you can to relieve the shoulder stiffness. Do not push yourself too much. Pause for a moment and come back to the starting position.
2. Pendular Exercise
Level: Beginner to intermediate How To Do
Place the unaffected elbow on the backrest of a chair. Bend forward from your waist, and extend your affected arm as shown in the image. Move the affected arm to and fro, side to side, and in circular motions. Move your body along the direction of motion to support your shoulder. Do each movement 10 times.
3. Forward Stretch
Level: Beginner to advanced How To Do
Place both your hands on a table. Bend as low as possible. Pause for a moment and get back up. Do this 5-10 times.
4. Assisted External Rotation
Level: Beginner to advanced How To Do
Place a rolled towel under the elbow of the affected hand. Hold a walking stick with both hands. Push the stick with the unaffected hand towards the affected side to move the forearm outwards. Keep the elbow of the affected hand close to the body. Come back to the starting position. Do this 10-12 times.
5. Scapular Squeeze
Level: Beginner How To Do
Sit on a chair with your back straight. Hold your elbows close to the body, move your shoulders back, and squeeze the shoulder blades to open the chest. Slowly come back to the starting position. Do this 10-12 times. Ensure you do this exercise with a resistance band.
6. Pulley Stretches
Level: Intermediate to advanced How To Do
Secure a pulley on the ceiling or a door. You may also use a resistance band for this exercise. Hold the ends with both hands, with the affected arm slightly lower than the unaffected one. Pull the pulley with your unaffected hand to raise the affected arm. Pull as far as you can. Pause for a moment and raise the unaffected arm slowly to lower the affected arm. Do this 10-15 times.
7. Assisted Arm Raise
Level: Intermediate to advanced How To Do
Sit on a mat comfortably. Hold a walking stick firmly with the unaffected arm and rest the affected arm on it. Raise your arms as high as possible. Pause for a moment and slowly lower your hands. Do this 10 times.
8. Therapy Band Rows
Level: Intermediate to advanced How To Do
Sit on a chair comfortably. Anchor a shoulder therapy band with your feet and hold the ends with both hands. Keep the elbows close to your sides. Pull the therapy band. Keep your elbows up and squeeze your shoulder blades. Pause for a moment and go back to the starting position slowly. Do this 10-15 times.
9. Shoulder Abduction
Level: Beginner to advanced How To Do
Sit on a mat. Hold a walking stick and place the affected arm on its head. Push with the unaffected hand to move the affected arm out and up. Go as far as you can and gently come back to the starting position. Do this shoulder workout 10-15 times.
10. Shoulder Stretch
Level: Beginner to intermediate How To Do
Place the back of your hand on your forehead. Open your arms and gently push the elbows away. Pause for a moment and release. Do this 10 times. You may also place your hands behind your head and do this exercise to relax your shoulder muscles.
11. Shoulder Towel Stretch
Level: Intermediate to advanced How To Do
Hold the diagonally opposite ends of a towel behind your back. The unaffected arm should go over your shoulder, and the affected arm under. Pull the towel with your unaffected hand to raise the affected one. Slowly, lower the unaffected arm. Do this 10 times.
12. Swiss Ball Stretch
Level: Beginner to advanced How To Do
Sit on a mat with folded legs, as shown in the picture. Place a Swiss ball in front of you. Place your affected arm on it and bend the elbow slightly. Roll the ball forward, bend your upper torso, and stretch the affected arm. Go as far as you can. Pause for a moment and come back to the starting position. Do this 10-12 times.
13. Wand Exercise
Level: Beginner to advanced How To Do
Stand as you grasp the wand behind your back. Ensure your palms are facing upward. Gradually lift the wand upward. Pause for 1-2 seconds. Repeat this movement 10-20 times or until you feel fatigued.
14. Bicep Stretch
Level: Beginner to advanced How To Do
Sit on an exercise mat with your head, neck, and spine in a straight line. Bend your knees and keep your feet on the floor, hip-width apart. Position your palms on the floor behind you, fingers pointing away from your body. Distribute your weight evenly among your feet, buttocks, and arms. While keeping your hands in place, exhale and gently slide your buttocks forward towards your feet until you feel the stretch in your biceps. Hold the stretch for approximately 30 seconds. Return to the starting position. Repeat this stretch for 4-5 times.
These are the 14 exercises and stretches you can do to improve a frozen shoulder by helping your rotator cuffs. Remember, it will take at least 3-9 months (or more) to restore strength and shoulder mobility to your shoulder joint capsule. Additionally, if you are a working woman and want to know about some shoulder exercises for women, you may explore best shoulder exercises for women to support optimal shoulder health. How do you sleep comfortably with a frozen shoulder? Avoid sleeping on your affected shoulder. Instead, place a pillow underneath the arm and rest your hand on the stomach. Is walking good for frozen shoulders? Resting is of utmost importance in treating frozen shoulders. It is better to avoid walking until the discomfort subsides. Learn about the best exercises and stretches to relieve your frozen shoulder pain in this video. Here are some tips on how to perform them correctly and safely. Go, check it out!
