7 Harvard-Approved Exercises to Relieve Frozen Shoulder

Islamabad: For individuals suffering from frozen shoulder—a condition characterized by stiffness, pain, and limited movement in the shoulder joint—Harvard Medical School has recommended seven stretching exercises that can improve mobility and reduce discomfort.

Frozen shoulder, also known as adhesive capsulitis, occurs when the soft tissues around the shoulder become tight, inflamed, and less flexible, making everyday activities difficult. It can affect one or both shoulders, and is more common among people with diabetes, those who are overweight, or individuals who exercise less. The condition often worsens in winter. While frozen shoulder can naturally improve over 12 to 18 months, exercises and therapy can speed up recovery and reduce pain.

**Harvard-Recommended Exercises:**

1. **Pendulum Stretch:** Lean forward and let the affected arm hang freely, swinging it in small circles 10 times in each direction daily, gradually increasing the circle size.
2. **Cross-Body Stretch:** Lift the affected arm across the chest with the help of the healthy arm, holding for 15-20 seconds. Repeat 10-20 times daily.
3. **Towel Stretch:** Hold a three-foot towel behind the back with both hands, and use the healthy arm to gently pull the affected arm upward. Repeat 10-20 times daily.
4. **Finger Walk/Wall Crawl:** Stand facing a wall and “walk” the fingers of the affected arm up the wall as high as possible, then return. Repeat daily.
5. **Armpit Stretch:** Place the affected arm on a shelf or surface at chest height, supporting it with the healthy arm, and slightly bend the knees. Repeat 10-20 times daily.
6. **Outward Rotation:** Using a resistance band, bend the elbow at 90 degrees and rotate the affected arm outward 2-3 inches from the body, holding for 5 seconds. Repeat 10-15 times daily.
7. **Inward Rotation:** Attach a resistance band to a door handle and pull it inward with the affected arm toward the body, holding for 5 seconds. Repeat 10-15 times daily.

**Note:** These exercises are for general information and are not a substitute for medical advice. Consult a doctor or physiotherapist, especially if pain is severe or if there is a prior injury.