Say Goodbye to Shoulder Stiffness: 5 Exercises to Help You Recover from Frozen Shoulder

Say Goodbye to Shoulder Stiffness: 5 Exercises to Help You Recover from Frozen Shoulder

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Are you struggling with limited shoulder movement, stiffness, and aching pain? You might be dealing with a frozen shoulder — a condition that develops when the capsule surrounding your shoulder joint thickens and tightens, restricting movement and causing pain.

Fortunately, targeted stretching can make a big difference. With daily practice and proper technique, these exercises for frozen shoulder can help you slowly restore mobility and reduce pain.

Here’s a breakdown of five exercises you can start doing today:

1. Pendulum Movement

This is a gentle, no-impact way to begin moving your shoulder.

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  Lean forward and let your affected arm hang down.

  
  


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  Slowly swing it in small circles.

  
  


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  Do this for a minute or two a few times per day.

  
  

2. Behind-the-Back Towel Stretch

Using a towel to assist your movement helps in guiding your frozen shoulder through a safe range.

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  Drape a towel over your good shoulder.

  
  


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  Reach behind with the other hand and grasp the bottom of the towel.

  
  


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  Pull upward slowly, stretching the affected arm.

  
  

3. Finger Wall Walk

This simple movement helps your shoulder “climb” its way back to full mobility.

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  Stand facing a wall and use your fingers to “walk” your arm upward.

  
  


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  Go as high as you comfortably can without pain.

  
  


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  Repeat daily for better mobility.

  
  

4. Cross-Body Arm Stretch

This helps release tension in the back of the shoulder.

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  Use your unaffected hand to lift your stiff arm across the front of your chest.

  
  


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  Gently pull for a mild stretch.

  
  


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  Hold for 20–30 seconds and repeat several times daily.

  
  

5. Table Slide Stretch

Use a table to support your stretching safely.

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  Sit in a chair next to a table.

  
  


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  Place the hand of your stiff arm on the tabletop.

  
  


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  Slide it forward while bending at the waist.

  
  

Why You Shouldn’t Ignore Frozen Shoulder

Without proper care, frozen shoulder can take months (or even years) to fully recover. If home care isn’t enough or if you're not seeing progress, seeking orthopedic care in Ahmedabad is the next step. An experienced shoulder specialist near you can guide your recovery with physical therapy, medication, or even advanced treatments like steroid injections or minimally invasive procedures.

These exercises are a great way to support healing, but don’t wait too long to seek help if needed.

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