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Shoulder exercises

A frozen shoulder runs for months — but daily gentle movement is what brings the range back.

How to workWith a frozen shoulder you stay inside the range that does not hurt. Forcing it irritates the joint and adds stiffness.
See a doctor, not a stretch
Pendulum swing
लटकती बाँह · पेंडुलम
  1. Lean forward from the hips, holding a table or chair back with the good arm.
  2. Let the sore arm hang completely loose.
  3. Sway your body so the arm swings — do not drive it with the shoulder muscle.
  4. Forwards and back, then side to side, then small circles — 30 seconds each.
Where you should feel it: The shoulder hanging loose and heavy; no pull inside the joint.
3–4 times a day
Wall walk
दीवार पर उँगलियाँ चढ़ाना
  1. Stand an arm's length from a wall.
  2. Put your fingers on the wall and walk them slowly upwards.
  3. Stop where the stretch begins — not where it hurts. Hold for ten.
  4. Walk the fingers back down.
Where you should feel it: A stretch over the outside and top of the shoulder.
10 reps, twice a day
Towel stretch behind the back
पीठ पीछे तौलिया
  1. Drape a towel over one shoulder, the good arm holding the top.
  2. Reach the sore arm behind your back and take the lower end.
  3. Pull gently up with the top hand so the lower arm rises.
  4. Hold at the stretch for 15–20 seconds.
Where you should feel it: A stretch across the front of the shoulder and its inward rotation.
3 each side, once a day
Shoulder blade squeeze
कंधे की हड्डियाँ मिलाना
  1. Sit tall with the arms loose.
  2. Draw the shoulder blades back and down.
  3. Keep the shoulders from riding up towards the ears.
  4. Hold five, release.
Where you should feel it: Work between the shoulder blades.
10 reps × 2 sets

Alongside

Progress here is measured in weeks, not days. Mark today's reach on the wall — the difference shows up a month later.

What this is for

Frozen ShoulderFrozen shoulder

See also

Knee exercisesNeck exercisesLow back and sciatica exercisesHeel pain exercisesWrist and hand exercisesElbow exercisesJaw exercisesHip exercises