How to Ease Frozen Shoulder Pain with 4 Simple Daily Exercises: Frozen shoulder, formally known as adhesive capsulitis, is a frustrating and often painful condition that can dramatically limit your ability to move your arm. Characterized by pain and stiffness in the shoulder joint, it can take months or even years to resolve. However, targeted exercises are a cornerstone of treatment and can significantly improve mobility, reduce discomfort, and help you regain function. Jocelyn R. Wittstein, MD, an orthopedic surgeon and associate professor at Duke University School of Medicine, emphasizes that a structured exercise routine is essential for recovery, and most people can perform these exercises in just a few minutes each day.
What Is Frozen Shoulder and Why Does It Happen?
Frozen shoulder develops when the connective tissue surrounding the shoulder joint thickens and tightens, restricting movement. This process often follows an injury, surgery, or prolonged immobility, but sometimes it arises without a clear cause. The main symptoms are persistent pain—often worse at night—and progressive stiffness, making daily activities like dressing or reaching overhead challenging. The condition typically progresses through three phases: freezing (painful), frozen (stiffness dominates), and thawing (gradual improvement).
Why Are Exercises Important for Frozen Shoulder?
Engaging in regular, gentle stretching and strengthening exercises is the most effective non-surgical approach for managing frozen shoulder. These movements help:
- Increase range of motion
- Reduce pain and stiffness
- Prevent further loss of mobility
- Promote circulation and healing
A clinical trial conducted at Duke University found that patients who combined joint mobilization with stretching exercises experienced significantly greater improvements in shoulder mobility and function compared to those who performed stretching alone. This highlights the value of a comprehensive exercise regimen, potentially enhanced by professional physical therapy.
4 Frozen Shoulder Exercises You Can Do in Minutes
Dr. Jocelyn R. Wittstein recommends the following four exercises, which can be performed at home in just a few minutes. Always warm up your shoulder first—taking a warm shower or applying a moist heating pad for 10–15 minutes can help relax the joint and prepare it for stretching.
1. Pendulum Stretch
This gentle exercise is ideal for starting your routine:
- Stand and lean forward slightly, allowing your affected arm to hang down.
- Gently swing your arm in small circles, about a foot in diameter.
- Perform 10 revolutions in each direction, once a day.
As your symptoms improve, you can increase the diameter of the swing or hold a light weight (3–5 pounds) for added stretch.
2. Towel Stretch
A simple yet effective way to improve mobility:
- Hold one end of a three-foot-long towel behind your back and grab the opposite end with your other hand.
- Hold the towel horizontally and use your good arm to gently pull the affected arm upward, stretching the shoulder.
- Repeat 10–20 times daily.
For an advanced version, drape the towel over your good shoulder, grasp the bottom with the affected arm, and pull it toward your lower back with the unaffected arm.
3. Anterior Shoulder Stretch
This stretch targets the front of the shoulder:
- Stand facing a wall, placing the affected hand on the wall with your arm at a 90-degree angle.
- Slowly twist your body away from the wall, feeling a gentle stretch in the shoulder.
- Hold for a few seconds, then return to the starting position.
- Repeat 10 times, ensuring you do not push into pain.
4. Forward Table Stretch
This move helps with overall shoulder flexibility:
- Place both hands on a table or countertop.
- Slowly bend at the waist, lowering your torso and allowing your arms to stretch forward.
- Pause briefly, then return to the starting position.
- Perform 5–10 repetitions.
How Often Should You Do Frozen Shoulder Exercises?
Consistency is key. Most experts recommend performing these exercises daily or as advised by your healthcare provider. It’s important to stretch only to the point of tension, not pain, and to stop if you experience sharp or worsening discomfort. Anecdotal reports, such as Joanna’s story, underscore the emotional and physical toll of frozen shoulder, but also the gradual improvement that comes with persistent, gentle exercise and patience.
What If Frozen Shoulder Exercises Aren’t Working?
While many individuals see significant benefits from these exercises, some may find their progress stalls or symptoms persist. If you’re not experiencing improvement after several weeks, or if pain and stiffness worsen, it’s crucial to consult a healthcare professional. Dr. Wittstein and other orthopedic specialists recommend the following steps if exercises alone aren’t effective:
- Seek professional guidance: A physiotherapist can tailor a program to your specific needs and may incorporate joint mobilization techniques, which have been shown to enhance outcomes when combined with stretching.
- Medication: Over-the-counter pain relievers like paracetamol or NSAIDs can help manage discomfort. In some cases, stronger medications or corticosteroid injections may be prescribed to reduce inflammation and pain.
- Review your diagnosis: Occasionally, other shoulder conditions can mimic frozen shoulder. Your doctor may recommend imaging or further evaluation to rule out other issues.
- Advanced therapies: For severe or persistent cases, additional interventions such as hydrodilatation, manipulation under anesthesia, or even surgery may be considered, though these are generally reserved for cases that do not respond to conservative measures.
Tips for Success and When to Get Help
- Always warm up before stretching.
- Avoid forcing movements or pushing through sharp pain.
- Be patient—recovery can take months, but most people eventually regain full function.
- If you experience severe pain, loss of function, or no improvement after several weeks, consult your doctor or physiotherapist promptly.
Key Takeaways
Frozen shoulder can be a long and challenging journey, but with a structured exercise routine, most people can achieve significant relief and restored mobility. The four exercises recommended by Dr. Jocelyn R. Wittstein—pendulum stretch, towel stretch, anterior shoulder stretch, and forward table stretch—are simple, effective, and can be performed in minutes each day. If these exercises aren’t providing the desired results, seek professional support to explore additional therapies and ensure the best possible outcome for your shoulder health.
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