Top 10 Exercises for Frozen Shoulder to Improve Mobility

Frozen shoulder also known as adhesive capsulitis is a painful condition that leads to stiffness and restricted movement in the shoulder joint. It often develops gradually and can take months or even years to fully resolve. However regular exercises for frozen shoulder can help improve mobility, reduce pain and speed up recovery. In this blog we’ll discuss the top 10 exercises for frozen shoulder that can help restore movement and flexibility. These exercises, when performed correctly and consistently, can make a significant difference in your recovery. Additionally we’ll highlight why Neelam Hospital is your go to healthcare provider for expert physiotherapy and treatment of frozen shoulder.

Understanding Frozen Shoulder

Frozen shoulder occurs when the shoulder capsule thickens and tightens restricting movement It usually develops in three stages :-

1. Freezing Stage → Pain gradually increases and shoulder movement becomes limited
2. Frozen Stage → Stiffness worsens but pain may decrease slightly
3. Thawing Stage → Shoulder mobility begins to improve over time

If left untreated, frozen shoulders can lead to prolonged discomfort and reduced range of motion. Fortunately specific exercises for frozen shoulder can help manage symptoms and restore shoulder function.

10 Best Exercises for Frozen Shoulder

1. Pendulum Stretch

This simple exercise helps loosen up the shoulder joint and improve flexibility How to do it :-

• Stand and lean forward slightly allowing your affected arm to hang down
• Gently swing the arm in small circles (clockwise and counterclockwise)
• Perform for 1 to 2 minutes daily

2. Towel Stretch

This stretching exercise enhances shoulder 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 gently
• Hold for 15 to 30 seconds and repeat 10 times

3. Finger Walk

This exercise encourages gradual movement in the shoulder How to do it :-

• Stand facing a wall and place your fingers on it at waist level
• Slowly walk your fingers up the wall lifting your arm as high as possible
• Repeat 10 to 15 times

4. Cross Body Shoulder Stretch

A great way to relieve tension and increase flexibility in the shoulder How to do it :-

• Use your good arm to pull the affected arm across your chest
• Hold the stretch for 15 to 30 seconds
• Repeat 5 to 10 times

5. External Rotation with a Resistance Band

Strengthening exercises are crucial for regaining full shoulder function How to do it :-

• Attach a resistance band to a door handle
• Hold the band with the affected hand and keep your elbow close to your body
• Rotate your arm outward and return to the starting position
• Perform 10 to 15 reps

6. Internal Rotation Stretch

This stretch helps improve shoulder flexibility How to do it :-

• Hold a towel behind your back with both hands
• Gently pull the towel with your good arm to stretch the affected shoulder
• Hold for 15 to 30 seconds and repeat 10 times

7. Wall Climb Exercise

This helps increase shoulder mobility and reduce stiffness How to do it :-

• Stand facing a wall and place your fingers on it
• Slowly "climb" up the wall reaching as high as possible
• Hold for a few seconds before returning to the start
• Repeat 10 to 15 times

8. Shoulder Blade Squeeze

Improves posture and strengthens shoulder muscles How to do it :-

• Sit or stand with your back straight
• Squeeze your shoulder blades together
• Hold for 5 seconds and release
• Repeat 10 to 15 times

9. Passive Shoulder Stretch

This helps improve flexibility without straining the muscles How to do it :-

• Lie on your back and use your good arm to lift the affected arm above your head
• Hold for 15 to 30 seconds
• Repeat 10 times

10. Overhead Shoulder Stretch

This stretch improves shoulder range of motion How to do it :-

• Raise your affected arm above your head with assistance from your good arm
• Hold the position for 15 to 30 seconds
• Repeat 5 to 10 times

Tips for Performing Frozen Shoulder Exercises

• Be Gentle → Avoid sudden or forceful movements to prevent pain
• Stay Consistent → Perform exercises daily for the best results
• Apply Heat → Use a warm compress before stretching to ease stiffness
• Listen to Your Body → Stop if you experience severe pain and consult a specialist

When to Seek Medical Help

While exercises can significantly improve frozen shoulder symptoms some cases require medical intervention Seek professional help if you experience:

• Severe pain that doesn’t improve with exercises
• Significant limitation in shoulder movement
• Persistent stiffness lasting over a year

At Neelam Hospital we offer comprehensive physiotherapy and advanced treatment options for frozen shoulders to help you recover faster and regain full mobility.

Why Choose Neelam Hospital for Frozen Shoulder Treatment?

At Neelam Hospital we specialize in diagnosing and treating frozen shoulder through personalized physiotherapy plans and advanced medical care. Here’s why we are the best choice for your recovery :-
✅ Expert Physiotherapists → Our team of experienced physiotherapists creates customized exercise plans for faster healing
✅ State of the Art Facilities → We use modern equipment and techniques to ensure effective treatment
✅ Comprehensive Care → From diagnosis to rehabilitation we provide complete care under one roof
✅ Patient Centered Approach → Our focus is on pain free recovery and improving mobility without unnecessary surgery
✅ Affordable Treatment Plans → We offer cost effective solutions to make quality healthcare accessible to all

Book Your Appointment at Neelam Hospital Today!

Don’t let frozen shoulders limit your daily activities! Start your recovery journey with expert treatment and physiotherapy at Neelam Hospital. Our dedicated team is here to help you regain mobility and live pain free.