Frozen Shoulder Exercises

The first thing that comes to your mind when you hear the word frozen shoulder is probably something to do with being in extremely cold weather conditions. While having a frozen shoulder may literally mean your shoulder is frozen, there is a much more common definition that this term is used for. Known as adhesive capsulitis, frozen shoulder is a painful condition where one’s shoulder may be stiff, in pain and has limited mobility. If you are dealing with frozen shoulder yourself, then you need to know there is a way to find some release.

Frozen shoulder exercises and stretches are great when it comes to treating one’s frozen shoulder. Like with any other type of exercise, it is recommended to warm up before starting. You can take a 10–15 minute shower or bath to warm your shoulder up the most effective way. Using a moist heating pad or wet towel heated from the microwave can also be used, though these methods are not that effective.

Without further ado, let’s go over a few frozen shoulder exercises that you can do in order to help improve your condition. Don’t worry, you don’t need any special equipment as these can easily be done at home and without supervision.

The Pendulum Stretch

The pendulum stretch should be the exercise you begin with in your frozen shoulder routine. Relax your shoulders while leaning over ever so slightly; just enough to allow your affected arm to dangle down. Swing it in a small circle with an approximate diameter of 12 inches. Do 10 circles going each direction only once a day at first. As time goes on, you can swing your arms in bigger circles. Don’t go too big though, you want to do this gradually. At a certain point, you will have the ability to stretch more by holding a light weight in your swinging arm. 3–5 pounds would be ideal for this exercise.

The Towel Stretch

Use a towel that is approximately 3 feet long and hold this towel behind your back with both hands. You are going to want to hold the towel itself in a horizontal position at the start. Then what you need to do is use your “good” arm to pull up the arm with the frozen shoulder. This helps to stretch you out and improve some circulation in your shoulder. Do this anywhere from 10 to 20 times per day as you would like.

Cross Body Reach

A very simple exercise, the cross body reach is quite effective. What you need to do is bring your affected arm across your body while using your good arm to support and add slight pressure. This should be held for 15–20 seconds and can be done 10–20 times per day as you would like.