Stuck Shoulder: 5 Exercises to Fix Pain and Improve Mobility

There are times when you feel stiffness and pain in your shoulder joint. It’s called a stuck shoulder. And it is difficult to do even simple things like hooking a bra. Going to physical therapy is the most common way to feel better. while others suggest that you should rest. But some people feel exercise can help alleviate the condition. Let’s see what the experts say about working out when your shoulder is stuck.

Health Shots connects with Dr. Sunil Rajpal (PT), Associate Head of Rehabilitation and Sports Medicine, Sir HN Reliance Foundation Hospital and Research Centre, Mumbai, and celebrity trainer Praveen Nair to learn about exercise and frozen shoulder.

frozen shoulder
You can try these exercises if you have frozen shoulder. Image Courtesy: Shutterstock

Some people may feel stiffness in their shoulders due to an injury. Others may wake up with stiff shoulders.

Dr Rajpal said that in this condition you will see three phases, first there is freezing (painful), then freezing (stiffness) and finally thawing (recovering). Rest, he said, may be needed. during the painful period But it’s important to start exercising as soon as possible to prevent further stiffness and pain in your shoulder. Although physical therapy can be helpful. But exercise can also improve shoulder strength and flexibility. Dr. Rajpal recommends that these exercises can be started as soon as initial pain and inflammation have subsided.

Exercises for Frozen Shoulder

Recovery from a frozen shoulder may take some time. Here’s what you can do if you’re ready to exercise!

1. Stretch the internal rotating belt.

A great stretch for increasing shoulder mobility is shoulder rotation, says Nair. It’s a safe and effective technique to help restore the natural range of motion of the shoulder muscles, joints, and biceps after a shoulder flexor. get injured


• Find a rope and begin by dragging it across your hips while holding your engaged hand behind your back.
• Hold for 5 to 10 seconds and repeat twice, 1 minute each time.
• Pull on the rope with an uninvolved hand while holding the painful hand under your back to slide your backhand up your spine. You can do it twice more.

frozen shoulder
You should make time for yourself before exercising. Image Courtesy: Shutterstock

2. Stretching the posterior capsule

It will help improve the range of motion and rotation within your shoulders.


• Apply traction to your involved side while crossing your unrelated arm over your chest.
• This should be repeated twice, holding for one minute.

3. Armpit stretching

It looks like you’re trying to smell your armpits. But it is useful for people with frozen shoulder.


• Use the arm that doesn’t hurt. Raise the injured arm on a shelf about chest height.
• Slowly bend your knees while opening your armpits.
• Keep your knees bent and slightly bent, then slowly extend your armpits and straighten up.
• When bending each knee Stretch a little more, but don’t force it. Do this 10 to 20 times each day.

4. Outward Rotation

Nair said muscle infraspinatus The rotator cuff, an important member of the rotator cuff, is the target of external rotation training. The shoulder joint benefits from the stability of the rotator cuff muscles. The humerus, or forearm bone, is rotated away from the body by the infraspinatus muscle.


• With your elbows at a 90-degree angle and close to your sides. Hold an exercise rubber band between your hands.
• Rotate the lower part of the affected arm outward by no more than three inches. and hold the position for five seconds
• Do this once a day and practice 10 to 15 times.

5. Inward rotation

An often forgotten shoulder exercise is internal rotation. But it’s especially important because it helps with rotator cuff strength, improving shoulder joint stability. and increase range of motion


• Lay yourself next to a locked door and wrap the doorknob with one side of the rubber band.
• Hold the opposite end while bending your elbow to a 90-degree angle with the hand of the affected arm.
• Bring the belt a few inches to your body and hold the pose for five seconds.
• Do this once a day and practice 10 to 15 times.

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