Frozen Shoulder Exercises to Get Rid of Shoulder Pain and Stiffness

Frozen shoulder activities are the most ideal way to cure your state of Frozen shoulder. As a matter of fact, if you don’t practice shoulder exercises on a regular basis and you will prolong this condition which will eventually suck out numerous years of your life.


The importance of Frozen Shoulder exercises as an easy and simple-to-do therapy that works amazingly cannot be over-emphasized. For a majority of individuals across the world who are stuck with reduced arm mobility and pain due to the condition, performing few simple exercises daily can bring a huge difference in your life and suffering.

For a matter of fact, until you have suffered from a frozen shoulder pain, you won’t realize how frequently you use your shoulder, be it car reversing, using a comb, sipping a cup of tea or more.

Having said that, the exercises we are sharing today with you through this article will not only help you relieve the pain from your frozen but also perform everyday activities with your shoulder.

First off, stretching your shoulder in every possible way in and around the shoulder joint is the key to get rid of frozen shoulder pain at the earliest. In fact, stretching is one of the best frozen shoulder pain solutions a patient can try. These exercises will comprise a range of stretches in all directions.

Frozen shoulder Exercise 1:

  • Stand facing the wall and raise your arms over your head as high as you can now
  • Now draw nearer to the wall and see your hand touches to unwind a little in this position you must feel stretch and some pain. But don’t worry it’s completely normal.
  • Now draw yourself a little bit closer to the wall, causing your hand to go higher up the wall
  • Now repeat it at least 5 times

Frozen Shoulder Exercise 2:

  • Stand straight and just lean forward till you waist
  • Let your arms to hang down freely
  • Now sway them forward, backward and also in a mild circular motion

Frozen Shoulder Exercise 3:

  • Stand still and stand against the wall with your back touched to the wall.
  • Tuck your arms by your side and bend the elbow of the injured arm.
  • Push the injured elbow towards the wall.
  • Wait for some time and repeat

Frozen Shoulder Exercise 4:

  • Just Lie down with your hands placed at the back of your head.
  • Slowly move your elbows sidewards.
  • Wait for few seconds and repeat the exercise

Frozen Shoulder Exercise 5:

  • Place a rubber band at the upper part of your elbows, arms inside it.
  • Bend your elbows at a 90-degree angle.
  • Curl your arms towards your chest, palms facing you.
  • Slowly move your elbows sidewards, about 6 inches away from your body.
  • Hold for a few seconds before slowly going back to the initial position.

Frozen Shoulder Exercise 6:

  • Just Lie down on your back and rest
  • Take a stick and hold it with both hands, palms up.
  • Now Rest your elbows on the floor at a 90 degree angle.
  • With the help of a good arm, push your frozen shoulder away from your body whilst keeping your good arm’s elbow at your side.
  • Give it a pause in-between and repeat the exercise for 10 times.

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