Exercise daily – Frozen shoulder is a type of condition that mostly affect people over 40. It can also happen due to repetitive movements such as sports or work. This common condition affects the neck, shoulders, and upper back nerves. The inflammation causes pain and weakness in these areas.

The muscles may also become stiff or tight. This article discusses how to prevent a frozen shoulder and 5 frozen shoulder exercises for quick relief. So let’s get started.

Frozen shoulder:

A frozen shoulder can be a horrible experience. It makes your shoulder very painful when reaching for clothes, combing hair, or trying to lift something. It is a current-like pain when trying to move the hand and shoulder. Fortunately, it can be cured if proper exercises are done. 

3 Stages of Frozen Shoulder: Orthopaedic Specialists: Orthopedics

5 frozen shoulder exercises for quick relief:

Frozen shoulders are a condition that can happen by several factors, such as injury, illness, and poor posture. However, the most common cause is tendinitis.

This condition can be very difficult to treat and often requires surgery. To prevent frozen shoulders from occurring in the first place, some exercises you can do on your own will help strengthen your muscles and improve your posture.

These five best practical exercises will help an individual relieve pain and help improve their lifestyle. Moreover, you can easily try these exercises at home. 

  1. Incline Dumbbell Presses

It is a challenging exercise that can be done with dumbbells or resistance bands. Incline Dumbbell Presses are a great exercise that can be done with dumbbells or with a bench. They are an important move in any workout routine.

Begin by sitting on the bench or standing up, and now hold a dumbbell in your hand in front of you. Your hands should be facing forward but not touching each other as if you were praying.

Slowly lower both dumbbells to your sides until they’re about 45 degrees below your chest. Next, push them back up to the starting position and repeat for reps until you have completed all the specified reps for one set or until fatigue sets in.

Incline dumbbell bench press instructions and video | WeightTraining.Guide

2. Shoulder Elevation Exercise.

Shoulder elevation in lying lie down straight on your back, grasp both hands together, slowly elevate your hand, keeping the elbow straight, elevate your shoulder to the point where you feel slight pain, then slowly lower down. Repeat the exercise a minimum of 20 times in a single session.

Physical Therapy Exercises for the Shoulder - Shoulder & Elbow

3. Shoulder External Rotation:

Lying down, straighten your back and grasp both your hands together behind the neck. 

Now slowly lower both the elbow up to the point where you feel pain, then again slowly raise your elbow. Repeat this exercise a minimum of 20 times in a single session.

Cable External Shoulder Rotation (Shoulder Rotators) – Fitness Volt

4. External Rotation Cane Exercise:

Lie down straight on your back and hold the cane parallel to the floor in front. Now bring the elbow to 90 degrees of an angle, so it remains vertically straight.

Elbows touching your sides, palms up, and hands shoulder-width aside, slowly shift the cane far from your body in a sideways path in the direction of the side of the affected shoulder.

Keep the cane parallel to the ground and elbows in contact along with your aspects 10 to 20 repetitions are required in a single session.


5. Shoulder Pendulum:

Begin the exercise by using only the weight of your arm without any added weights, and gradually progress it by holding light weights such as dumbbells, a packet of salt, and water bottles into the routine.

Keep back straight; feet shoulder-width apart. Support the opposite arm on a table to allow the affected arm to hang straight down with full relaxation of the shoulders muscles using the motion of your body to create shoulder motion.

 Sway your body. Start with small circles, gradually increasing to larger circles perform 20 to 25 circles in each direction.

Pendulum Exercises | Paramount Rehabilitation Services

How to prevent frozen shoulder?

Frozen shoulder is a condition that can happen to anyone. It is most common in women over 50 years old. The condition causes severe pain, stiffness, and loss of strength in the shoulder joint.

There are many ways to prevent a frozen shoulder from happening, but the best way is prevention itself. The best way to prevent a frozen shoulder from happening is by warming up before you exercise and by doing exercises that target the muscles around your shoulders.

Causes of frozen shoulder:

The most common cause of a frozen shoulder is inflammation. Inflammation can be caused by injury, which may have occurred several weeks before the first symptom of pain in the shoulder.

Other causes include surgery on the rotator cuff as well as arthritis, which is more common in older adults.

How to sleep with a frozen shoulder?

A frozen shoulder is a condition that happens when the muscles contract and shorten, causing a shoulder to become stiff and immobile.

The pain of a frozen shoulder is often intense and can be debilitating. It can also lead to complications such as arthritis, nerve damage, or even death. If you’re having trouble sleeping because you’re in pain, the following are the simple steps that you can try to make your sleep more comfortable.

By taking steps to make your room environment more comfortable such as adding pillows and a thick blanket, placing your mattress on a firm surface, and turning off all electronics before turning in for the night, you will be able to sleep better at night.

Best products for frozen shoulder pain relief that EDM recommends:

Heated Shoulder Wrap Brace:




It is an Adjustable Shoulder Heating Pad and has an extension belt for many conditions like Frozen Shoulder, Muscles Pain Relief, and Shoulder Dislocation.


It has a fast heating system.

You can easily adjust the size also.

You can control the temperature of this shoulder heating pad.


It does not have proper instructions on how to use the product.

Sunbeam Heating Pad:




This heating pad is designed for Back, Neck, and Shoulder Pain Relief and it has Auto Shut Off.


  • This heating pad is king size so it can cover big muscles easily.
  • They used soft fabric.
  • It is affordable.


It works for 6 months mostly.

Etekcity Cordless Neck and Back Massager:





It is a massager for the neck and back for pain Relief in deep tissue.


You can use this massager anywhere. Just sit back and relax and let the product do its magic.

It has a rechargeable battery.

You can choose between 3 levels of massage.


It is not affordable.

How to prevent frozen shoulder? (FAQs):

How to Treat a Frozen Shoulder Naturally?

Natural healing methods can help to relieve pain and increase mobility. They include:

  • Applying heat
  • Applying cold
  • Stretching
  • Strengthening
  • Massage
  • Acupuncture

What are the most common causes of frozen shoulder?

Frozen shoulder is a condition where muscles in the shoulder become inflamed and painful. It can be caused by an injury or repetitive movements like tennis, golf, weightlifting, or even sleeping on the affected arm.

The most common causes of frozen shoulder are trauma (such as a fall), repetitive movements (such as tennis, golf, and weightlifting), sleeping on the affected arm, age, and genetics.

Is it true that a frozen shoulder is the result of an injury?

Yes, a frozen shoulder is often caused by an injury from either a fall or overexertion. When something like this happens, the rotator cuff becomes inflamed and will swell. Additionally, the muscles in your arm may also become inflamed which prevents them from properly contracting. There are also other causes for a frozen shoulder including nerve damage, arthritis, and tendinitis.

How long does it take for my frozen shoulder to go away?

It can sometimes take up to six months for your shoulder to fully recover and some people never fully recover. To speed up recovery time you can try some basic exercises that were mentioned above.


A frozen shoulder is a condition in which the shoulder joint becomes stiff, immobile, and painful. It can be caused by several things including trauma, arthritis, injury, or an autoimmune condition.

There are many treatments for a frozen shoulder but the most common one includes physical therapy and prescription medications like non-steroidal anti-inflammatory drugs (NSAIDs). You can try the exercises we recommended in this article if you are suffering from a frozen shoulder. We also told you how to prevent frozen shoulder.

If you have any questions regarding this topic, you can ask us in the comment section below.