How To Get Rid Of Frozen Shoulder


Frozen shoulder is a common disorder which causes pain, stiffness, loss of normal motion in the shoulder. The result can be serious if not treated properly on time. This affects people ages between 40-60. Women gets more affected than men. Full recovery takes time and lots of self-help and patience required. This article is dedicated on frozen shoulders Stages, frozen shoulders Exercises, frozen shoulders Treatments and symptopms.

In this article you will get to know about all possible and effective ways how you can get rid of frozen shoulder with some treatment like:

  • DIET

Stages of frozen shoulder

Frozen shoulder is also called adhesive capsulitis. There are three stages of frozen shoulder

  1. Freezing phase
  2. Frozen stiffness phase
  3. Recovery stage or thawing phase
  • Freezing phase lasts 3 to 6 months. In this phase patient feels night pain in shoulder. Patient feels difficulty in sleeping.
  • Frozen stiffness phase lasts for 6-12 months. This is inflammatory phase. In this phase both stiffness and pain persists .This phase period varies from patient to patient.
  • Recovery stage takes 12-18 months to get recover. In this phase pain get slow automatically and movement starts slowly. It means frozen shoulder takes minimum 12-18 months to get recover if proper care and medication applied. 

Causes Of Frozen Shoulder

Frozen Shoulder exercises,
How To Get Rid Of Frozen Shoulder 2

When capsules In shoulder get thicken and movement of the shoulder get slow ,it occurs. Repeated strain gets friction which cause inflammation. Inflammation causes fibrosis. Fibrosis is a healing process which causes thickening of capsule and this causes pain. This thickening cause adhesive and that is why frozen shoulder is also called adhesive capsulitis. Frozen shoulder have some stages.

Types Of Frozen Shoulder

There are two types of frozen shoulders.

  1. Shoulder related causes
  2. Non shoulder related causes
  • Shoulder related causes are like
  • Poor sleeping posture
  • Overuse and over exercise of muscles and faulty movements of muscles
  • Trauma
  • fracture
  • Rotator cuff injury
  • Tendonitis (jerky injury)

When the shoulder becomes immobilized in this way, the connective tissues surrounding the joint and joint capsules loses normal capacity to stretch. Which leads further contraction pain in shoulder. The pain slowly get higher and stiffness continues and motion range gets limited.

Non shoulder related causes are like 

Treatment Of Frozen Shoulder

Consult a doctor or physiotherapist first if you experience this kind of pain. Your therapist or doctor may ask you to go for an x-ray or MRI to know the exact reason of the make sure that there is no other underlying problem such as arthritic changes or dislocation.

MRI may be ordered to check for rotator cuff tear. The treatment is focused on relieving pain and restoring the normal motion of the shoulder. Your doctor may recommend you for taking aspirin, Ibuprofen etc. you may suggested for an ice-pack massage for 10-15 minutes for several times in a day to get relieve from the pain.

You may get injection into the shoulder joint or soft tissues. But the permanent treatment is physical therapy which concentrate on exercise that stretch the joint capsules and strengthening muscles.

A physical therapist will teach you appropriate exercises to do your own at your home. More than 90% of the people improve with these non-surgical treatment. But full recovery for frozen shoulder takes time for several months to two to three years. 

Frozen Shoulder Exercises

Before doing any exercise always do warm-up. The second best way for warm-up is to take a hot shower. Or you can use hot towel massage. Here are the list of frozen shoulder exercises.

  • Pendulum stretch
  • Cross-body 
  • Towel-stretch
  • Armpit-stretch
  • Inward rotation with band
  • Outward rotation with band

1Pendulum stretch

In this exercise first you just relax you body, relax your mind and relax your shoulder. Bend forward slightly and allow your affected hand to hang down. Swing your arm in a small circle. Increase your diameter slowly. When you are ready for more try to hold light weight in the swinging arm.


Stand firm. Use your good arm to lift your affected arm at the elbow and bring the hand across your body. Give gentle pressure to stretch the shoulder. Hold the stretch for 15 to 20 seconds. Repeat this for about 10 to 20 times in a day.


Take a two-three foot long towel in both hands and hold it behind your back.use your good arm to pull the affected arm upward and stretch the this several times in a day.


lift your affected arm with your good condition arm onto a shelf about chest height. Bend your knee slightly and gently stretch the armpit. Repeat this10 to 20 times in a day.

5Inward rotation with band

Hook a rubber exercise band with a knob .grasp the other hand of the band in your affected arm.pull the band towards your body two-three inches and hold for five to ten seconds. Repeat 10 to 15 times once in a day.

6Outward rotation with a band

Hold a rubber exercise band between your hands angle close to your sides rotate the lower part of the affected arm outward two to three inches and hold for 5 seconds. Repeat this 10 to 15 times once in a day.

Natural Herbs For Frozen Shoulder

Turmeric is a super spice  which anti-inflammatory properties helps to get relieve from frozen shoulder. It eases stiffness, painful muscles. Fruits like cherries, papaya, pineapple are good to take. Avoid cheese ,butter, milk and meat which cause inflammation. Ginger tea also helpful to get rid of it early

Tips : Meditation  and pranayama for relaxing mind can be helpful to recover early.

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