5 Exercises For Frozen Shoulder
                     5 Exercises For 
Frozen Shoulder
AN OVERVIEW
Frozen Shoulder or Adhesive Capsulitis is a health condition that 
leads to shoulder pain and stiffness. Physiotherapy is a great 
treatment that can help you get rid of this problem. There are 
many physiotherapy centres out there. 
AOSM is the best physiotherapy centre in Delhi that provides 
treatment for all sports injuries and joint problems. Apart from 
this, you can try some exercises at home to get relief from 
shoulder pain and increase your mobility. 
Best Exercises For Frozen Shoulder
01 Towel Stretch
02 Pendulum Stretch
03 Finger Walk
04 Armpit Stretch
05 Arm Rotation 
Towel Stretch
It’s a quite easy stretching exercise that requires no advanced 
equipment. Hold the one end of your towel behind your back and 
grab another end of the towel from another hand. 
Keep the towel in a horizontal position with a slight tilt. Now, pull 
your affected hand from your good hand and stretch it. Repeat 
this 15-20 times daily. 
Pendulum Stretch
Pendulum stretch is a very easy exercise. In order to perform 
pendulum stretch, you need to stand and lean over a table 
slightly. 
Now, hang down your affected arm and swing it slowly to make a 
small a small circle. Swing it in both clockwise and anti-clockwise 
directions. 
Finger Walk
Stand straight facing towards a wall and touch it with the index 
and centre finger of your affected arm. 
Now, slowly walk your fingers in the forward and backward 
directions. Repeat at least 10 to 20 times every day. 
Armpit Stretch
It’s an effective shoulder stretch that improves your range of 
motion. In order to perform this stretch, place your arms onto a 
shelf or table about breast-high. 
Now, come in a squat position and stretch your shoulder joints. 
Arm Rotation 
It is one of the simplest shoulder exercises. In order to do this, 
you need to circle your arms slowly in clockwise and anti-
clockwise directions. 
Perform at least 2 sets of 10 to 20 reps.
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