Frozen shoulder, medically known as adhesive capsulitis, is a painful condition that severely restricts shoulder mobility and function. Individuals suffering from this condition experience stiffness, pain, and limited range of motion in their shoulder joint. Fortunately, there are exercises that can provide quick relief from frozen shoulders, which we’ll explore in this article. We’ll also delve into the causes and complications of a frozen shoulder, its impact on mobility and daily life, and how Elite Spine Centres, a top chiropractic clinic, approaches detection and treatment.

What Is a Frozen Shoulder?

Frozen shoulder is a condition characterised by the inflammation and tightening of the shoulder capsule. This leads to the development of adhesions, which restrict the shoulder’s range of motion. People with frozen shoulders often experience pain, discomfort, and difficulty performing everyday tasks that involve shoulder movement.

What Causes Frozen Shoulder?

The exact cause of frozen shoulder is not always clear, but several factors may contribute to its development:


Inflammation: Inflammation in the shoulder joint can lead to the development of adhesions in the capsule.


Immobility: Prolonged immobility of the shoulder due to injury or surgery can increase the risk of a frozen shoulder.

Age and Gender

Age and Gender: Individuals over 40, especially women, are more prone to developing frozen shoulders.

Medical Conditions

Medical Conditions: Certain medical conditions, such as diabetes and heart disease, may increase the risk of frozen shoulders.

The Benefits of Exercise

The Benefits of Exercise

Exercise plays a crucial role in managing and alleviating the symptoms of a frozen shoulder. Regular physical activity can help improve shoulder flexibility, reduce pain, and enhance overall mobility.

5 Frozen Shoulder Exercises for Quick Relief

These five exercises are designed to help relieve frozen shoulder symptoms and improve your shoulder’s range of motion. Perform them regularly for optimal results.

Exercise 1: Pendulum Stretch

  1. Stand with your unaffected arm resting on a table or chair.
  2. Gently swing your affected arm in a circular motion, letting it hang freely.
  3. Perform this exercise for 5-10 minutes, a few times a day.

    Exercise 2: Wall Climbing

    1. Stand facing a wall with your fingertips touching the wall at waist height.
    2. Slowly walk your fingers up the wall while maintaining a gentle stretch.
    3. Repeat this exercise several times daily.

      Exercise 3: Towel Stretch

      1. Hold a towel with both hands, keeping your hands slightly wider than shoulder-width apart.
      2. Use your good arm to pull the towel up and over your shoulder.
      3. Hold for 15-30 seconds, repeating multiple times per day.

        Exercise 4: Cross-Body Reach

        1. Stand with your feet shoulder-width apart.
        2. Use your unaffected arm to lift your affected arm across your chest.
        3. Hold the stretch for 15-30 seconds and repeat several times.

          Exercise 5: External Rotation

          1. Stand with your affected arm against a door frame.
          2. Bend your elbow at a 90-degree angle and place your forearm against the frame.
          3. Gently push your forearm into the frame, stretching your shoulder. Hold for 15-30 seconds, repeating multiple times daily.

            Precautions and Tips

            • Always perform these exercises gently and within your comfort zone.
            • If you experience increased pain or discomfort, stop the exercises immediately.
            • Consistency is key to seeing improvement in your frozen shoulder symptoms.

            When to Seek Professional Help

            While these exercises can provide relief for many individuals, if your frozen shoulder persists or worsens, it’s crucial to seek professional help. Elite Spine Centres offers specialised care for frozen shoulders and a comprehensive approach to treatment.

            At Elite Spine Centres, you can expect:

            • Thorough Evaluation and Diagnosis: Experienced chiropractors in Singapore will assess your condition and create a customised treatment plan.
            • Non-Invasive Techniques: Elite Spine Centres focuses on non-surgical approaches to relieve frozen shoulder symptoms, including chiropractic adjustments, physical therapy, and more.
            • Personalised Care: Each patient’s needs are unique, and the clinic tailors treatment to ensure the best possible outcome.
            • Educational Support: You’ll receive guidance on exercises and lifestyle modifications to prevent future shoulder issues.


            Frozen shoulder can be a debilitating condition, but with the right approach, you can find quick relief and regain your shoulder’s mobility and function. The five exercises mentioned in this article are effective tools for managing the symptoms of frozen shoulders. Remember to exercise caution and seek professional help if needed.

            We are Elite Spine Centres, dedicated to providing comprehensive care and helping you on your journey to a pain-free, mobile shoulder. Don’t let frozen shoulders hold you back – take the first step towards recovery today!