A stiff or frozen shoulder is also called adhesive capsulitis and is a common disorder that causes severe pain, stiffness, and loss of motion in the shoulder. Frozen shoulders can be severe, and the condition can get worse if left untreated. Frozen shoulder is seen to affect people aged 40 to 60 and is more commonly seen in women than men. But this can be treated and managed with some simple exercises. In this blog, we will explore the easy and common shoulder mobility exercises that can help alleviate pain and increase mobility in the shoulder.
Introduction
Frozen shoulder, medically known as Adhesive Capsulitis, is a condition characterized by stiffness, pain, and limited range of motion in the shoulder joint. It often develops gradually and can significantly impact day-to-day activities. Understanding the effective adhesive capsulitis exercises and treatment options is essential for managing and alleviating the pain and stiffness associated with this condition.
What Is a Frozen Shoulder?
A frozen shoulder occurs when the connecting tissue surrounding the shoulder joint thickens and tightens, restricting movement. This condition progresses in three stages:
- Freezing Stage: Gradual onset of pain and increasing stiffness.
- Frozen Stage: Pain may diminish, but the stiffness stays, severely affecting the movement of the shoulder.
- Thawing Stage: Gradual improvement in the range of motion.
The exact cause of a frozen shoulder is not fully understood, but it is seen to be more common in individuals over 40 and those with conditions such as diabetes or thyroid disorders.
Stretching Exercises for Frozen Shoulder
Incorporating specific stretching exercises can improve flexibility and reduce stiffness in the shoulder joint. It’s essential to perform these exercises gently and consistently.
Pendulum Stretch
Pendulum Stretch helps alleviate pain and increase mobility. To perform this, stand and lean over slightly, allowing the affected arm to hang down. Swing the affected arm in small circles, about a foot in diameter. Perform this exercise 10-15 times a day in each direction. As the symptoms improve, increase the diameter of the swing, but avoid forcing the movement.
Towel Stretch for a Frozen Shoulder
Towel stretch for a frozen shoulder targets the internal rotation of the shoulder and helps reduce stiffness. To perform this stretch, hold a three-foot-long towel behind the back with both hands. Use the unaffected arm to pull the affected arm upward, stretching it gently. Perform this stretch 10-20 times a day.
Finger Walk
Finger Walk aids in improving shoulder elevation. To perform a finger walk, stand facing the wall about three-quarters of an arm’s length away. Reach out and touch the wall at waist level with the fingertips of the affected arm. Slowly, walk the fingers up the wall until you have raised your arm as far as you comfortably can. Now, slowly lower the arm and repeat this stretch 10-20 times a day.
Cross-Body Shoulder Stretch
The cross-body shoulder stretch helps improve shoulder flexibility. To effectively perform this stretch, sit or stand and use the unaffected arm to lift the affected arm at the elbow, bringing it across your body. Hold the stretch for 15-20 seconds and repeat 10-20 times a day.
Armpit Stretch
The armpit stretch targets the shoulder’s range of motion and improves flexibility. To perform this correctly, use the good arm to lift the affected arm onto the shelf about breast-high. Gently bend the knees while opening up the armpit. Deepen the knee bend slightly, gently stretching the armpit. Straighten and repeat.
Strengthening Exercises for Frozen Shoulder
Once flexibility improves, incorporating strengthening exercises for a frozen shoulder can help restore shoulder function and prevent future stiffness.
Outward Rotation
This exercise strengthens the external rotator muscles:
- Hold a rubber exercise band between your hands with your elbows at a 90-degree angle close to your sides.
- Rotate the lower part of the affected arm outward two to three inches and hold for five seconds.
- Repeat 10 to 15 times once a day.
Inward Rotation
This exercise targets the internal rotator muscles:
- Hook one end of a rubber exercise band to a doorknob.
- Hold the other end with the affected arm’s hand, keeping the elbow at a 90-degree angle.
- Pull the band toward your body two to three inches and hold for five seconds.
- Repeat 10 to 15 times once a day.
Additional Tips and Resources
- Warm-Up: Always warm up your shoulders before exercising. A warm shower or moist heating pad can help relax the muscles.
- Consistency: Perform exercises regularly, but avoid overexertion.
- Professional Guidance: Consult with a physical therapist to ensure exercises are performed correctly and to receive a tailored exercise program.
- Pain Management: Over-the-counter pain relievers may help manage discomfort.
Alleviate Pain Clinic's Approach
At Alleviate Pain Clinic, we specialize in non-surgical treatments for musculoskeletal conditions, including frozen shoulder. Our multidisciplinary team offers personalized care plans focusing on:
- Physical Therapy: Customized exercise programs to improve flexibility and strength while promoting safe joint mobility.
- Physiotherapy Modalities: Use of advanced techniques such as ultrasound therapy, transcutaneous electrical nerve stimulation (TENS), and manual therapy to reduce inflammation and accelerate recovery.
- Pain Management: Non-invasive interventions, such as targeted injections or nerve blocks, are used judiciously to manage persistent pain without the need for surgery.
- Holistic Care: Addressing the root cause of shoulder stiffness and tailoring rehabilitation to each patient’s lifestyle and recovery pace.
Our goal is to relieve pain, restore function, and improve quality of life without surgical intervention. We focus on empowering patients through education, movement, and evidence-based care.
To learn more about our services, visit Alleviate Pain Clinic.
Conclusion
Frozen shoulders can be a debilitating condition, significantly limiting daily function and quality of life. However, with early intervention, structured physical therapy, and consistent exercise, most people recover well without the need for surgery. Understanding which exercises to perform—and how to do them safely—can make a big difference in your healing journey.
At Alleviate Pain Clinic, our team is committed to providing non-surgical, patient-centric solutions to help you regain shoulder mobility and comfort. If you’re struggling with shoulder stiffness or pain, reach out to our experts for a personalized treatment plan tailored to your needs.
Let us help you move freely again, without invasive procedures.
FAQs
Exercises for a frozen shoulder should ideally be done daily, with gentle stretching and strengthening movements repeated 2–3 times a day. Consistency is key to regaining mobility. However, intensity should be adjusted according to the pain level and stage of recovery. Overdoing it can worsen symptoms, so gradual progression is important.
Yes, it is strongly recommended to consult a physiotherapist before starting frozen shoulder exercises. A professional can assess the severity of your condition, tailor a safe and effective exercise plan, and ensure proper technique. This reduces the risk of worsening the condition and helps maximise recovery through targeted therapy and guidance.
A frozen shoulder may eventually improve on its own, but the recovery process can take several months to years. Without treatment, stiffness and pain may persist longer, affecting daily activities. Early intervention with physiotherapy, exercises, and non-surgical treatments significantly speeds up recovery and reduces long-term discomfort and mobility restrictions.
Recovery from a frozen shoulder varies by individual, typically taking anywhere between 6 months and 2 years. The healing process includes three stages: freezing, thawing, and melting. With guided physiotherapy and regular exercise, the duration and severity can be significantly reduced, helping patients return to normal activity more efficiently.
Gentle exercises can be performed during the painful (freezing) stage, but it’s essential to avoid aggressive movements that trigger or increase pain. Light stretches improve mobility without worsening inflammation. Always follow a physiotherapist’s advice to ensure exercises are appropriate for the stage of your condition and avoid complications.
When managing a frozen shoulder, avoid sudden or forceful shoulder movements, heavy lifting, and prolonged immobility. Overexerting the joint can worsen inflammation and delay healing. It’s also important not to skip therapy sessions, as consistent guided movement is crucial to preventing stiffness and promoting full recovery over time.
