Frozen shoulder treatment: Can't move your shoulder without pain? Try these easy exercises for relief

Frozen shoulder therapy: Conservative treatment methods for Frozen Shoulder (FS) over 6–9 months often result in good to excellent outcomes. These methods may include medications for pain and inflammation, heat or cold therapy to relieve stiffness, and physical therapy to enhance shoulder mobility and strength (Image: Canva)

Frozen shoulder, medically known as adhesive capsulitis, is a condition marked by stiffness and pain in the shoulder joint. It hinders the normal range of motion and can develop gradually, often impacting daily activities and quality of life.

Frozen shoulder progresses through three phases: Freezing, Frozen, and Thawing. In the Freezing phase, pain increases and stiffness worsens, limiting movement and affecting shoulder mobility. During the Frozen phase, pain may decrease, but stiffness becomes more severe, making daily tasks difficult. Finally, the Thawing phase brings gradual improvement in shoulder mobility and a reduction in stiffness.

A frozen shoulder may develop following an injury or surgery that leads to prolonged immobility. It is more common in people in the age bracket of 40 and 60 and can affect those with diabetes, thyroid disorders, or other systemic conditions.

According to a study in the Indian Journal of Orthopaedics, conservative treatment methods for Frozen Shoulder (FS) over 6–9 months often result in good to excellent outcomes. These methods may include medications for pain and inflammation, heat or cold therapy to relieve stiffness, and physical therapy to enhance shoulder mobility and strength.

Also read | Chronic pain: Add healthy diet, adequate sleep, daily exercises to your daily routine for quick relief

Here are 5 easy exercises that can help to reduce the symptoms of frozen shoulder:

Pendulum exercise: Lean forward slightly and allow your affected arm to hang down. Gently swing the arm in small circles, then gradually increase the circle size. Perform for about 1-2 minutes. This exercise helps increase circulation and reduce stiffness in the shoulder.

Towel stretch: Hold a towel behind your back with one hand and pull it upward with the other hand. Hold for 15-30 seconds and repeat 2-3 times. This stretch targets the shoulder’s range of motion, improving flexibility.

Cross-body strech: Bring one arm across your chest and use the opposite hand to pull it closer to your body. Hold the stretch for 15-30 seconds. This stretch helps in relieving pain and improving the shoulder’s range of motion.

Finger walk: Stand facing a wall, place your fingertips on the wall, and walk your fingers up as high as possible. Slide them back down slowly. Repeat 10-15 times. This exercise enhances shoulder mobility and strengthens the surrounding muscles.

Also read | Back pain pulling you down? Here are the triggers, types, and home remedies

External rotation: Stand with your elbow bent at 90 degrees and pressed against your side. Using a light resistance band, rotate your forearm outward while keeping the elbow stationary. Perform 10-15 repetitions. This exercise strengthens the rotator cuff muscles, improving stability and mobility.

The recovery can be a slow process. If symptoms persist or worsen, consult a doctor for tailored treatment.