5 Frozen Shoulder Exercises for Quick Relief

 In my previous blog “What is a frozen shoulder: Causes, symptoms, physiotherapy“, I discussed in detail what is frozen shoulder, causes and physiotherapy. In addition to attending regular physiotherapy session one also need to carry out exercises at home also. It is important to note that frozen shoulder pain and the restriction of movement are interlinked. What I mean is, to reduce the pain we also need to take care of shoulder stiffness. 

Therefore, the primary focus for the treatment of frozen shoulder is stretching and shoulder motion/exercises. Even in severe pain, exercise has to be done within taking care to perform it in the tolerable range. If the shoulder is overly protected the condition will worsen.   

Frozen shoulder sufferers should maintain a daily routine of exercises. Initially, exercises are done very gently within the limit of pain, as pain improves the frequency and duration of exercises is increased. The application of a hot pack or warm shower prior to performing these exercises and the application of an ice pack to the shoulder afterwards will make the exercises more tolerable. One may also keep a printed copy of the exercise chart handy to follow the exercise in a proper way. Download the ‘Frozen shoulder exercise chart” in pdf format.

So, let us start.

Frozen shoulder exercises

1) Shoulder Pendulum

1. Begin the exercise by using only the weight of your arm without any added weights, gradually progress it by holding light weight such as dumbbells/packet of salt/water bottles into the routine.
2. Keep back straight, core (trunk muscles) tight, feet shoulder width apart.
3. Support opposite arm to allow the affected arm to hang straight down with full relaxation of that shoulder’s muscles.
4. Using the motion of your body to create shoulder motion, sway your body Start with small circles, gradually increasing to larger circles.
5. Perform 20-25 circles in each direction.

2) Cane/Wand Exercises

You can do this using a cane/ wand or broom stick. We have an exclusive article only on “4 Easy Shoulder Wand Exercises For Painful, Stiff Shoulder” which you may read for further knowledge.

Standing Flexion Cane Exercise

1. Hold the cane in front of your body at shoulder level, parallel to the ground
2. Slowly raise the cane to above the head, keeping the arms straight, no bend in the elbow if possible.
3. Hold for 2-5 seconds and lower the cane slowly.
4. 10-20 repetitions

3) Extension Cane Exercise

1. Standing with feet shoulder-width apart, hold the cane behind the body with palms up.
2. Slowly extend the cane upward and back until a stretch is felt in the anterior portion of the shoulder
3. Hold for 5-10 seconds
4. Do 10-20 reps
5. Beginners should start with a low number of reps, gradually increasing the repetition.

4) External Rotation Cane Exercises

1. Hold the cane in front of you, parallel to the floor, with elbows touching your sides, palms up, and hands shoulder-width apart.
2. Slowly shift the cane away from your body in a sideways direction, toward the side of the affected shoulder.
3. Keep the cane parallel to the ground and elbows in contact with your sides.
4. Hold for 5-10 seconds
5. 10-20 repetitions

5) Shoulder Shrug Cane Exercise

1. Keep the hand by the side of your body. Slowly lift both shoulders upwards and hold for 1-2 seconds.
2. Slowly lower the shoulders to the resting position.
3. Repeat the exercise bye forward rotation and backward rotation.
4. 10-20 reps or until fatigue.

6) Internal Rotation – Lying on Side

1. Lie on your side, with the affected shoulder side down.
2. If this position causes pain, discontinue this exercise. If discomfort is felt, proceed with caution.
3. The affected shoulder should be abducted and flat against the floor. Elbow is bent to 90°, making it perpendicular to the floor.
4. Place the unaffected hand on the affected forearm and apply gentle downward pressure, slowly forcing the forearm to the floor.
5. Hold that position – or however far the affected arm can move without pain – for 10-30 seconds.
6. Repeat 5-10 times. Beginners should start slowly

7) Advanced Anterior Shoulder Stretch

1. Once you have progressed through the previous exercise, you can try the stretch with your arm at 90°, placing your elbow against the wall or at the door.
2. Lean forward until you feel a comfortable stretch in the anterior aspect of your shoulder.
3. Use the same key points for timing/reps from the previous exercise.
4. Hold for 10-30 seconds, perform 5-10 reps as tolerated

Conclusion

Remember that healing from a frozen shoulder will take time, in some cases a lot of time but regular and correct exercises combined with proper physiotherapy guidance it can be cured.

How a Physiotherapist can help

Along with exercises, physiotherapy treatment is also very essential for quick recovery. I have devised my own way to treat a frozen shoulder. It varies from one physio to another. But, the overall principle of treatment is the same.

HAPPY HEALING..!!! 

Sunit. S. Ekka

Dr Sunit Sanjay Ekka is a physiotherapist in practice for the last 15 years. He has done his BPT from one of the premium Central Government physiotherapy colleges, ie, SVNIRTAR. The patient is his best teacher and whatever he gets to learn he loves to share it on his Youtube channel and blog.