Best Physio Exercises for Shoulder and Frozen Shoulder | Dr. Shivani S
Shoulder pain is one of the most common musculoskeletal complaints affecting people of all ages. One of the more limiting conditions is frozen shoulder, also known as adhesive capsulitis, which causes stiffness, pain, and restricted range of motion. The good news is that with the right physiotherapy exercises, you can restore mobility and reduce discomfort effectively.
As a Consultant Ortho Physiotherapist in Bengaluru, Dr. Shivani S focuses on evidence-based exercises that are gentle yet powerful in improving shoulder flexibility, strength, and function.
What Causes Shoulder Pain and Frozen Shoulder?
Shoulder pain may arise due to:
Rotator cuff injuries
Tendonitis or bursitis
Poor posture
Overuse or strain
Osteoarthritis
Post-surgical stiffness
Frozen shoulder often develops slowly and progresses through three stages:
Freezing stage – Pain increases and movement becomes limited.
Frozen stage – Pain may reduce, but stiffness worsens.
Thawing stage – Movement gradually improves.
Role of Physiotherapy in Shoulder Recovery
Physiotherapy plays a crucial role in managing both shoulder pain and frozen shoulder by:
Reducing pain and inflammation
Restoring range of motion
Improving joint mobility
Preventing further stiffness or muscle wasting
Promoting faster recovery without surgery
Best Physiotherapy Exercises for Shoulder Pain and Frozen Shoulder
Before starting, it’s essential to consult a trained physiotherapist like Dr. Shivani S to assess your condition and guide you through appropriate exercise techniques.
Here are some commonly prescribed, safe exercises:
1. Pendulum Exercise
How it helps: Relieves pain and encourages gentle movement.
How to do it:
Stand beside a table or chair, lean forward, and let your affected arm hang down.
Gently swing the arm in small circles (clockwise and counterclockwise).
Perform for 1–2 minutes daily.
2. Towel Stretch (Internal Rotation Stretch)
How it helps: Improves flexibility and internal rotation.
How to do it:
Hold one end of a towel behind your back with your good arm.
Grab the lower end of the towel with the affected arm.
Gently pull the towel upward with the good arm to stretch the shoulder.
Hold for 15–30 seconds, repeat 3–5 times.
3. Wall Crawls (Finger Walk) – Forward and Sideways
How it helps: Gradually increases shoulder mobility.
How to do it:
Stand facing a wall and place your fingertips on it.
Slowly walk your fingers up the wall as high as possible without pain.
Repeat sideways wall walk for abduction.
Perform 10 reps in each direction.
4. Cross-Body Shoulder Stretch
How it helps: Improves shoulder adduction and relieves tightness.
How to do it:
Use your good arm to lift your affected arm across your chest.
Hold the elbow with the opposite hand and gently pull.
Hold for 20–30 seconds and repeat 3–4 times.
5. Isometric Shoulder Exercises
How it helps: Builds strength without joint movement.
How to do it:
Press your hand against a wall (front, side, and back) without moving the shoulder.
Hold each press for 5–10 seconds, rest, and repeat.
Useful in the early phase of frozen shoulder when active movement is painful.
6. External Rotation with Band or Stick
How it helps: Improves external rotation.
How to do it:
Hold a resistance band or stick with both hands.
Keep elbows close to your body and rotate your affected arm outward.
Perform 10–15 repetitions.
Tips for Safe Exercise
Always warm up with a hot pack or gentle shoulder rolls.
Avoid pushing through sharp pain—discomfort is okay, pain is not.
Perform exercises slowly and regularly.
Be consistent and patient—frozen shoulder takes time to heal.
Consult a physiotherapist if symptoms worsen.
When to See a Physiotherapist
If your shoulder pain persists beyond a few weeks or worsens, you may be dealing with more than just muscle soreness. Dr. Shivani S specializes in orthopedic physiotherapy and can create a personalized recovery plan using manual therapy, stretching, strengthening, and posture correction techniques.
Expert Shoulder Pain Management in Bengaluru
At her clinic in Bengaluru, Dr. Shivani S provides holistic care for patients suffering from shoulder pain and stiffness. With expert assessment and targeted physiotherapy, patients can regain comfort, function, and confidence.
Don't Let Shoulder Pain Limit You
Regain your strength and mobility with expert physiotherapy guidance.
Visit Dr. Shivani S – Consultant Ortho Physiotherapist in Bengaluru
Disclaimer: The information provided here should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. The information is provided solely for educational purpose and should not be considered a substitute for medical advice.
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