Two Exercises to Relieve Frozen Shoulder

Do you feel pain when reaching overhead? What about when buckling your seatbelt, or grabbing something from the backseat of the car?

If you find these movements difficult or painful, you might have a condition called frozen shoulder.

Keep reading to find out how you can release a frozen shoulder and relieve pain when reaching overhead.

What is Frozen Shoulder?

Frozen shoulder, or adhesive capsulitis, can be a complicated diagnosis.

Our shoulder is a joint and needs to be stabilized where our arm bone and shoulder blade connect. Sometimes, the capsule where these connect becomes inflamed or tight – leading to frozen shoulder.

The most common symptoms of frozen shoulder are pain and stiffness.

Because of this, you may have difficulty reaching overhead, across your body, or to the side.

Relieve Pain When Reaching Overhead

Your shoulder is connected to your mid-back at the shoulder blade, so building strength and flexibility in this area can give your shoulder extra support. One simple and effective exercise to try is the TP Core Twist.

How to Perform the TP Core Twist:

• Find a lightweight object you can hold, such as a pillow or basketball.
• Hold the object in both hands with your arms extended straight in front of you.
• Slowly rotate your upper body to the left, then to the right, keeping your head facing forward. Allow your mid-back to do the work as you rotate, while maintaining control and avoiding jerky movements.

Reps: Aim for 1–2 sets of 20 reps total (10 reps on each side).
Frequency: Perform this exercise up to three times a day to strengthen your mid-back and help reduce stiffness in your shoulder.

Improve Posture to Reduce Tension

People with frozen shoulder often adopt a posture where the shoulders round forward and the chest collapses inward. This position can increase tension and pressure on the shoulder joint. Working on posture can help relieve discomfort and promote better alignment.

A simple exercise to try is the Military Posture.

How to Perform the Military Posture:

• Imagine a stick running vertically down your back, just between your shoulder blades.
• Stand tall with your arms at your sides and palms facing forward.
• Gently squeeze your shoulder blades together as if you’re trying to “pinch” the imaginary stick.
• Hold the squeeze for 10 seconds, then release.

Reps: Complete 10 squeezes per session.
Frequency: Try this three times per day to encourage better posture and relieve strain on your shoulders.

Get relief with a customized plan from our Physical and Occupational Therapists.

Treatment is covered by insurance, no referral is needed, and with extended hours across all our clinics and virtual care, you can find a time and place that fits your schedule.

Call 716-458-1990 or click below to schedule online: