Frozen Shoulder Treatment Exercises to Reduce Pain

Frozen shoulder, also known as adhesive capsulitis, is a condition that causes stiffness, pain, and limited movement in the shoulder joint. It can be a frustrating and painful experience, but with proper exercises and stretching, you can gradually restore mobility and relieve discomfort. Severe frozen shoulder causes extreme stiffness, pain, and restricted movement, making daily activities difficult. At this time it is advisable to consult frozen shoulder specialist near you and if staying in PCMC then must consult renowned Orthopedic Doctor Umesh Jadhav in Nigdi for you shoulder pain relief treatment and faster recovery. In this blog, we will discuss the best frozen shoulder exercises to help you recover effectively.

Understanding Frozen Shoulder

Frozen shoulder typically develops in three stages:

1. Freezing Stage: Gradual increase in shoulder pain and stiffness.
2. Frozen Stage: The pain might lessen, but stiffness remains.
3. Thawing Stage: Slow improvement in movement and flexibility.

Performing gentle and progressive exercises can help speed up the recovery process. Below are the most effective exercises to improve shoulder mobility and reduce pain.

Best Exercises for Frozen Shoulder Treatment

1. Pendulum Stretch

Purpose: Loosens the shoulder joint and reduces stiffness. How to Do It:

• Stand and lean slightly forward, supporting your unaffected arm on a table or chair.
• Let your affected arm hang down.
• Gently swing your arm in small circular motions.
• Perform 10 circles in each direction, gradually increasing the size of the circles.

2. Towel Stretch

Purpose: Improves flexibility and range of motion. How to Do It:

• Hold a towel behind your back with both hands.
• Use your good arm to pull the affected arm upward.
• Hold for 15-30 seconds, repeat 5-10 times daily.

3. Cross-Body Stretch

Purpose: Stretches the shoulder muscles and improves flexibility. How to Do It:

• Use your good arm to lift your affected arm at the elbow.
• Pull it across your body gently.
• Hold for 15-30 seconds, repeat 5 times.

4. Wall Walk (Finger Walk)

Purpose: Enhances range of motion in the shoulder. How to Do It:

• Stand facing a wall.
• Place your affected hand on the wall at waist height.
• Slowly walk your fingers up the wall as high as possible.
• Hold for a few seconds, then lower your hand slowly.
• Repeat 10-15 times daily.

5. Shoulder Rotation (External Rotation)

Purpose: Strengthens and improves shoulder flexibility. How to Do It:

• Hold a rubber band or resistance band with both hands.
• Keep your elbows close to your body at a 90-degree angle.
• Slowly rotate your forearm outward, stretching the band.
• Hold for a few seconds and return to the starting position.
• Repeat 10-15 times.

6. Arm Circles

Purpose: Improves circulation and increases flexibility. How to Do It:

• Stand with your arms extended to the sides.
• Rotate your arms in small circles forward, then backward.
• Perform for 30 seconds in each direction.

Tips for Faster Recovery

✔ Warm-up before exercises to avoid injury. Try a warm shower or gentle movements.
✔ Don’t push too hard—stretching should be gentle and gradual.
✔ Perform exercises daily for the best results.
✔ Use ice or heat therapy after exercise if you experience discomfort.
✔ Consult a physiotherapist if pain persists or worsens.

Conclusion

Recovering from frozen shoulder requires patience and consistency. These effective exercises can help reduce pain and restore shoulder mobility over time. Be gentle and consistent, and soon you’ll notice improvements in movement and flexibility. If symptoms persist, seek medical advice to ensure proper treatment. If symptoms persist, consult Dr. Umesh Jadhav, a trusted shoulder specialist in Nigdi, PCMC, for expert care and treatment.

 

 

Step toward a pain-free and mobile shoulder!