Got a Frozen Shoulder? Here are Stretching and Strengthening Exercises to Ease Your Pain

We lift heavy loads throughout the day, stoop at our desks, and type away on our computers without paying attention to our comfort. This can result in overstretching or a frozen shoulder injury.

What is a Frozen Shoulder?

Pain, stiffness and loss of normal motion range in the shoulder for an extended duration is known as frozen shoulder or adhesive capsulitis. It may affect routine tasks like brushing teeth, dressing or bathing.

While there are temporary relief measures available in the market, ignoring the symptoms are not advisable, and one must consult a doctor immediately.



Frozen shoulder can result from a surgery, stroke or a heart condition or any other illnesses like tuberculosis or Parkinson’s disease. The risk of frozen shoulder increases if you have not been performing the prescribed exercises for shoulder pain after an injury.

Obesity, a sedentary lifestyle or hormonal imbalance can also cause a frozen shoulder.

Treating a Frozen Shoulder

Your doctor might recommend stretching and strengthening exercises for shoulder pain. Here is a list of exercises recommended by experts that can help ease your pain-

Stretching Exercises for Frozen Shoulder

1. Lie down on the bed and try to raise your affected arm. You can even try to raise your arm overhead if it feels comfortable. Hold for a few seconds and release gently.

2. Sit up or lie down on your back. Now raise the affected arm, bend your knees, stretch the arm and then straighten up. 


3.  Face a wall and raise your arm. Now try to move your fingers up the wall by bending your elbow. This will ease your shoulder pain.

4. Sit up or stand comfortably. Now lift your affected arm and bring it across your good arm’s shoulder. Keep your affected arm straight while exerting gentle pressure.


5. Stand up straight. Now, relax your shoulders and then swing your arm by making small circles. Perform 10 repetitions.

Strengthening Exercises for Frozen Shoulder

These exercises are usually performed using a rubber exercise band that you can purchase from your nearby medical store.

1. Stand next to a closed door or outdoor gym and put the rubber exercise band on the doorknob or handle/bar. Now try to pull the band towards yourself gently and hold for a few seconds. You can do this exercise while lying down and hold one end of the rubber band in your good hand.


2. Bend your elbows close to your sides and hold the rubber exercise band. Now rotate your affected arm and hold for a few seconds. Repeat 10-15 times daily.

When exercising, keep the following things in mind to avoid further injury to the affected shoulder.

  • Exercise only till the point of a gentle tension or your comfort. Stop the exercise at any point if you feel any pain or discomfort.
  • Be consistent with the exercises, as recovery takes time.
  • Do not hurry. Adopt a slow and steady approach.
  • Do not make any sudden or jerky movements.
  • Take a warm bath before any exercise for frozen shoulder.

You can also consult a specialist for a massage for shoulder pain.

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