What is Frozen Shoulder and 4 Best Exercises to Help Frozen shoulder

by | Jun 1, 2022 | Blog

Best exercise and tips to reduce frozen shoulder


Frozen shoulder, also known as adhesive capsulitis, is a painful condition that can limit your ability to move your shoulder. The tissues in the shoulder joint become inflamed and stiff, and may swell. The affected muscles gradually lose their range of motion as the movement of the bones becomes restricted. Basically, frozen shoulder is a painful condition in which you are unable to use your arm due to pain and stiffness around the joint due to inflammation.

What is a frozen shoulder?

Frozen shoulder is a condition that affects the shoulder joint. The shoulder joint is made up of three bones: the collar bone (clavicle), the shoulder blade (scapula) and the arm bone (humerus). The ball-and-socket design allows for a wide range of motion in this joint.

Frozen shoulder is also called adhesive capsulitis because it causes your capsule to become thickened, which limits your ability to move your arm. It’s usually caused by an injury or overuse of your arm muscles, although sometimes it can be hereditary too.

Why does it happen?

Frozen shoulder is usually caused by an injury or inflammation of the shoulder capsule. The capsule surrounds and holds in place all of the bones that make up your shoulder joint, helping to stabilize it. When you have frozen shoulder, it can become painful and difficult to move your arm because the movement causes pain.

Who gets frozen shoulder?

Frozen shoulder is more common in women than in men. It’s also more common in people with diabetes, heart disease, and stroke. And if you’ve had surgery on your shoulder joint or rotator cuff muscles recently, you’re at a higher risk of getting frozen shoulder.

How to prevent frozen shoulder?

You can reduce your chance of developing frozen shoulder by following these lifestyle changes:

  • Avoid injury to the affected area.
  • Keep your shoulder warm, especially at night while you sleep.
  • Avoid overuse of the affected arm and try not to lift heavy objects. If you already have a frozen shoulder, it is important that you do not use too much force when lifting or turning your arm. You may want to ask someone for help until your condition improves.
  • Avoid repetitive movements with the affected arm because this can cause more damage and increase stiffness in the joint.

Additionally, avoid sleeping on the affected side of your body because lying in one position for a long time can cause stiffness in frozen shoulder as well as other conditions such as carpal tunnel syndrome (CTS). CTS results from compression or irritation of nerves through repeating motions such as typing keyboard keys or driving a car without doing anything about it like taking breaks from typing altogether – which will eventually lead towards Carpal Tunnel Syndrome.”

Frozen shoulder symptoms

You may have a frozen shoulder if you have the following symptoms:

  • Pain in the shoulder. You may feel pain when you move your affected arm or try to sleep on it.
  • Difficulty moving the shoulder. You can’t easily lift your arm up and down, turn it inward or outward, raise it above shoulder level or behind your back, or catch objects with your affected hand.
  • Pain when sleeping on the affected side of your body (unable to lie flat on one side at night without feeling discomfort). This occurs because lying on an inflamed joint causes more inflammation and pain in that area than normal for most people who don’t have this condition; therefore, those who do deal with frozen shoulders usually find themselves taking a few minutes off from work each day so that they can rest their arms during breaks throughout their shift at work until such time as there isn’t enough inflammation remaining from previous days/weeks/months-long periods where this occurred every single day without fail until eventually one day things started feeling better again thanks mostly due to not working anymore over these past few weeks since now we’re only working 4 hours per day instead of 8 hours like before since we’ve been taking time off here lately due to all those other factors listed above explaining why those first four points were important ones too so now maybe starting tomorrow instead–

Frozen shoulder diagnosis and treatment

Frozen shoulder is a condition that affects the shoulders and causes pain and stiffness in the joint. It’s known by several different names, including adhesive capsulitis, chronic frozen shoulder and painful stiff shoulder syndrome. Frozen shoulder doesn’t cause permanent damage to your joint; however, it can make it difficult for you to move your arm or lift objects over your head if left untreated.

The symptoms of frozen shoulder begin gradually and include pain at night that prevents you from sleeping well; pain when attempting to raise your arm above the level of your head; wearing a sling helps relieve some pressure on your neck muscles but also prevents full range of motion exercises from being done with an injured arm so they are not recommended for those suffering from this condition

Frozen shoulder exercises

To reduce the symptoms of frozen shoulder, you should exercise under the supervision of a physiotherapist. Your physiotherapist will supervise your exercises, and make sure that you do them in a pain-free range of motion. This helps to prevent further damage to your joint and surrounding soft tissues.

The idea behind these exercises is to increase the range of motion in your shoulder as much as possible, but without causing you any more pain or discomfort than is necessary. The goal is not just getting back full range of motion; it’s also reducing the amount of stiffness that remains after treatment has finished. That means doing very small movements with great care!

You will probably have many different exercises assigned over time—each one designed specifically for your needs at that point in time—but all frozen shoulder exercises begin with gentle stretching followed by light strengthening (with weights if necessary), then finishing off with gentle stretching again before resting for 30 seconds or so between sets (sets being sets).


4 Best exercise for Frozen Shoulder


  1. Post Shoulder capsule stretch :


  • Begin in a standing upright position to the side of a doorframe.


  • Hold onto the doorframe across your body at shoulder level with one hand, then slowly lean your body in the opposite direction. Hold, then relax and repeat.


  • Make sure to maintain a gentle stretch and do not shrug your shoulders.


2 Scaption In Prone 


  • Being lying on your front with your arm hanging off the edge of a table or bed.


  • Keeping your elbow straight and thumb pointing up, raise your arm forward and up toward the ceiling. Slowly lower your arm down, then repeat the movement.


  • Make sure not to arch your back as you lift your arm. Keep your thumb up throughout the exercise.


3 Shoulder Glide 



  • Begin on all fours with your arms straight under your shoulders.


  • Raise your body into a plank position. Slowly round your upper back, pulling your shoulder blades apart. Hold briefly, then lower back down, squeezing your shoulder blades, and repeat.


  • Make sure to keep your back flat and maintain a gentle chin tuck. Do not shrug your shoulders during the exercise.

4)Shoulder Stretch on wall



  • Begin in a staggered stance position with both of your hands resting on Ball


  • Slowly slide your hands up overhead and gently lean your chest toward the wall. Hold, then slide your hands back to the starting position, and repeat.


  • Make sure to move within a comfortable range of motion and do not shrug your shoulders during the exercise.


Frozen shoulder has no definite treatment, but can be controlled by doing the right exercise.

Frozen shoulder, also known as adhesive capsulitis, is a condition that occurs when the shoulder joint is inflamed or damaged. It’s common in older people and can be caused by a shoulder injury or arthritic changes in the joint. The capsule surrounding your shoulder becomes inflamed, which restricts movement.

The condition affects more than one million people in the United States each year—and can be extremely painful and frustrating for those experiencing it. However, there are exercises you can do to reduce pain and improve mobility when you have frozen shoulder.


Frozen shoulder is a condition in which pain and stiffness occur in the shoulder, preventing movement. Sometimes it happens with no apparent cause and other times it can be caused by an injury or illness. In any case, if you have a frozen shoulder you should see your doctor to get treatment right away. It’s not just about being able to lift things again; it’s also about making sure there aren’t any underlying health problems that need medical attention too!