Suffering from a frozen shoulder? Simple exercises that will help you solve the problem


Frozen shoulder is a condition in which a person experiences shoulder pain and stiffness that does not go away. The pain generally worsens at night, and sometimes it is so bad that it makes it difficult to move the arm and shoulder.


The causes of frozen shoulder are often unclear. It occurs when the tissue around your shoulder joint becomes inflamed. The tissue then stiffens and shrinks, causing pain and discomfort especially when the arm is lifted. Sometimes even extra calcium deposits can cause a frozen shoulder.

Other options for frozen shoulder

Have had an injury or surgery that prevents a person from moving the arm. If you have diabetes. Surprisingly, the cause is still unclear, but people with diabetes are at high risk for frozen shoulder. That is why it is important to be checked regularly, so that shoulder complaints can be remedied.


The treatment of frozen shoulder usually requires a combination of nonsteroidal anti-inflammatory drugs or the occasional cortisone injection and especially shoulder physical therapy. Physical therapy for the treatment of frozen shoulder may include ultrasound, electrical stimulation, range of motion exercises, ice packs, and later strengthening and flexibility exercises. Physical therapy can take weeks to months for recovery, depending on the damage to the tissues around the shoulder.

Without aggressive treatment, there is a chance that a frozen shoulder will become permanent. People with a frozen shoulder should avoid injuries to the shoulder tissues during physiotherapy. Avoid sudden jerking movements or heavy lifting of the affected shoulder.

It is essential to maintain optimal shoulder function in the long term. Otherwise, it can aggravate the condition and bring the shoulder joint almost to a standstill. Try to slowly and gradually improve the range of motion.

If the discomfort persists, better ask your physiotherapist or doctor. A sustained, balanced exercise regimen can help reduce the risk of further shoulder injury.

Frozen Shoulder Exercises

Shoulder rotation

As the name suggests, this involves rotating the shoulder joint by bending the arms from the elbow and placing the fingers on the shoulder. Lateral observation looks like a rotation of elbows clockwise and counterclockwise.

pendulum rotation:

By taking the support of a chair, lean your body forward so that your torso becomes nearly parallel to the ground. Make circles of the hand clockwise and counterclockwise.

Scapular Mobility

This is like a shrug – raising the shoulder joint through protraction and retraction. Simply make circles of the shoulder joint, clockwise and counterclockwise by keeping the hands down (neutral).

Shoulder range mobilization (forward and sideways)

Position your hand so that the arm is almost parallel to the floor (sideways). If that doesn’t work, a smaller height will also work. Now bend your knees (squat) so that the arm is above your shoulder. The same should be done for front mobilization – rotate your body so that your arm is on the front. For a third variant, one can lean forward from the hips.

Towel help stretches

Front raise (flexion): Hold the towel tightly and raise your arms forward to your comfort level.

Shoulder extension: Hold the towel tightly and raise the arms backwards – starting behind your buttocks and up according to your comfort level. Internal rotation: Hold the towel in one hand behind the head parallel to your spine. Then hold the other end of the towel with the other hand behind your lower back. Now slowly pull your bottom hand up using your top hand. Gradually increase the range of motion.


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