Orris

Generate image excercise for frozen shoulder

Generating Image
Frozen Shoulder Exercises
Here is an illustrated exercise guide for frozen shoulder (adhesive capsulitis), covering 5 key exercises:
  1. Pendulum Stretch - Lean forward and let the arm hang, then gently swing it in small circles to loosen the joint capsule.
  2. Towel Stretch - Use a towel behind your back to gently pull the affected arm upward, improving internal rotation.
  3. Finger Wall Walk - Face a wall and "walk" your fingers up as high as comfortable, stretching the shoulder progressively.
  4. Cross-Body Reach - Pull the affected arm across the chest with the opposite hand to stretch the posterior capsule.
  5. Armpit Stretch - Use a shelf or ledge to gently bend the knees and stretch the shoulder into abduction.
General tips:
  • Perform each exercise 10-20 repetitions, 1-2 times daily.
  • Work within a pain-free range - mild discomfort is okay, sharp pain is not.
  • Consistency over weeks/months is key, as frozen shoulder recovery is gradual.
  • Warm up the shoulder with a heating pad for 10-15 minutes before exercising.
Always consult a physiotherapist for a personalized program, especially if pain is severe.

Any other exercises?

Generating Image
Frozen Shoulder Exercises - Advanced Set
Here are 5 additional exercises targeting different aspects of frozen shoulder recovery:
  1. Inward Rotation (Internal Rotation) - With elbow bent at 90°, use a resistance band or door frame to rotate the forearm inward toward your belly. Strengthens and mobilizes the subscapularis.
  2. Outward Rotation (External Rotation) - With elbow bent at 90°, use a stick or band to rotate the forearm outward away from the body. This targets the infraspinatus and teres minor - often the most restricted movement in frozen shoulder.
  3. Supine Overhead Stretch - Lying on your back, use your unaffected arm or a stick to gently guide the affected arm overhead. Gravity assists the stretch and relaxes muscle guarding.
  4. Shoulder Circles - Standing upright, perform slow controlled forward and backward shoulder rolls. Great as a warm-up and for loosening the whole shoulder girdle.
  5. Sleeper Stretch - Lie on the affected side with the arm bent at 90°. Gently press the wrist down toward the mattress with your other hand. One of the most effective stretches for the posterior capsule - a common source of stiffness.
Progression tips:
  • Start with the first set (pendulum, wall walk, etc.) before these.
  • The sleeper stretch and rotation exercises are especially important for restoring full range.
  • Aim for 30-second holds on stretches, 3 sets each.
  • Progress slowly - frozen shoulder typically takes 6-18 months to fully resolve with consistent rehab.
This is a shared conversation. Sign in to Orris to start your own chat.