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Frozen Shoulder Exercises

फ्रोजन शोल्डर व्यायाम

ఫ్రోజెన్ షోల్డర్ వ్యాయామాలు

5 gentle mobilisation exercises to gradually improve shoulder range of motion and break through the stiffness of frozen shoulder.

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Important: Always consult Dr. Sumit before starting any exercise programme. Stop immediately if you feel sharp pain.

Easy
Exercise 1 of 5

Pendulum Swing

Gentle passive movement — the gateway exercise to begin restoring shoulder motion

10-15 swings × 2 sets
Steps:
  • 1Lean forward, support with good hand on table
  • 2Let affected arm hang loosely
  • 3Gently swing in small circles, both directions
  • 4Let gravity assist, do not force
  • 510-15 swings, twice daily
Easy
Exercise 2 of 5

Finger Wall Walk

Gradually improves overhead reaching — uses gravity-free wall support for safety

10 reps × 2 sets
Steps:
  • 1Stand facing a wall, fingertips touching it at waist height
  • 2Walk fingers up the wall slowly
  • 3Go only as far as comfortable
  • 4Hold briefly at the top
  • 5Walk fingers back down. Repeat 10 times
Easy
Exercise 3 of 5

Towel Behind Back Stretch

Restores internal rotation — the movement needed to reach behind your back

3 × 20-30 sec
Steps:
  • 1Hold a towel behind your back, one hand over shoulder, one hand at waist
  • 2Use top hand to gently pull towel upward
  • 3This stretches the lower hand's shoulder
  • 4Hold 20-30 seconds
  • 5Switch hands. Repeat 3 times each
Moderate
Exercise 4 of 5

Stick/Cane Assisted Stretch

Uses a stick to assist the affected arm — restores forward flexion and external rotation

10 reps × 2 sets
Steps:
  • 1Hold a stick or umbrella with both hands, shoulder-width
  • 2Use good arm to push the affected arm forward and up
  • 3Go only as far as comfortable
  • 4Hold 2-3 seconds
  • 5Lower slowly. Repeat 10 times
Easy
Exercise 5 of 5

Doorway Stretch

Stretches the front of the shoulder and chest — improves overall shoulder mobility

3 × 20-30 sec
Steps:
  • 1Stand in a doorway, forearm against the door frame
  • 2Elbow bent at 90 degrees
  • 3Gently lean forward through the doorway
  • 4Feel stretch in front of shoulder/chest
  • 5Hold 20-30 seconds. Repeat 3 times
⚠️ Never force any movement. Mild discomfort is okay, sharp pain is not.

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