Which are the best exercises for frozen shoulder?

Effective Exercises for Frozen Shoulder

If you are suffering from a frozen shoulder, you can try the following exercises:—

1. Pendulum stretch:

Stand near a sturdy table and place one hand on it. Keep the affected arm hanging down next to your body. Now, relax your shoulders and lean slightly toward the front. Start moving the affected arm in small circles. Make 10 resolutions clockwise and 10 anticlockwise. However, keep the diameter of the resolutions small, i.e., not more than one foot. Once you notice improvement in pain and mobility, you can swing your arm in bigger circles, but only to the extent you feel comfortable.

2. Cross-body reach:

Stand or sit down comfortably. Place your good arm under the elbow of the affected arm and raise it slowly across your body. You will notice a slight pressure on the affected shoulder. Stay in the position for about 15-20 seconds and relax. You must do this exercise at least 10 times a day to notice results.

3. Standing extension:

Stand straight and hold a bar horizontally behind your body, near your hips. Your arms should be shoulder-width apart, and the knuckles should face downward. Now, lift your arms up slowly until you feel the stretch. Hold for a few seconds and bring them down. Repeat this exercise 10 times every day.

4. Football supporter shoulder exercise:

Take a hand towel and lie on your back. Hold the ends of the towel with both hands and lift it to 90 degrees, i.e., above your chest. Now, slowly move the towel from one side to the other. You can also hold the towel above your head and move it from side to side the same way. Do this exercise every day to ease shoulder pain and stiffness.