How do I Choose the Best Frozen Shoulder Exercises?

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  • Written By: Charity Delich
  • Edited By: Bronwyn Harris
  • Last Modified Date: 06 December 2019
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Shoulder pain, loss of motion, and stiffness in a person’s shoulder can all be symptoms of a condition called adhesive capsulitis, more commonly referred to as frozen shoulder. Although the cause of frozen shoulder isn’t fully known, an individual who is middle-aged is more likely to experience these shoulder problems. Frozen shoulder exercises are often one of the best ways to treat shoulder mobility problems. These exercises typically involve a series of stretching and shoulder therapy motions.

The best frozen shoulder exercises may vary from person to person, depending on the level and type of shoulder impingement. As a result, a regular routine should be developed with the aid of a physical therapist. In order to maximize impact, people should perform frozen shoulder exercises on their own in addition to when they are receiving shoulder physical therapy.

When performed regularly, frozen shoulder exercises usually help reduce or eliminate painful shoulder symptoms. Most of these exercises are designed to increase the amount of motion in the shoulder joint and to reduce muscle loss. A regular frozen shoulder exercise routine typically requires a person to stretch several times each day until the shoulder pain subsides. Each exercise should generally be repeated ten to fifteen times in one session stretch.


One of the best frozen shoulder exercises involves a flexion movement. To perform this exercise, you should stand up straight with your arms at your sides and your palms facing toward the ground. Hold a rope in both of your hands and slowly raise your arms over your head while keeping your elbows locked. Hold this stretch for five seconds and then return to the starting position.

Another good exercise focuses on an extension movement. Start the exercise by standing straight with your hands behind your back. Hold a rope in between your hands. Slowly move the rope away from your back. When you have stretched as far as you can, hold this position for about five seconds.

You can stretch your pectoral muscles by standing in a corner and placing both of your arms on the wall just slightly above your head. Slowly lean your body forward until you feel a stretch in the front of your shoulders. Keep this position for about thirty seconds.

To address the scapular range of motion, you should start in the standing position. Simply shrug your shoulders upwards and hold this position for about five seconds. Next, pull your shoulder blades back and hold this motion for five seconds. Finally, pull your shoulders down towards the ground and hold for five more seconds.

You may also wish to incorporate a good shoulder abduction and adduction exercise into your routine. Start in the standing position, holding a rope in both of your hands with your palms facing toward the ground. Lightly rest the rope against the front of your legs and keep your elbows locked. Using your good arm, push your injured arm outwards and upwards. Hold this motion for about five seconds.


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