Joint Capsule release - frozen shoulder

During problems in the area of a shoulder joint (frozen shoulder), it’s important to release the joint capsule, that will lower the pain and allow movement. During this exercise there is a traction in the shoulder joint which is helping as well.

Goal of the exercise:

  • Relief of joint capsule
  • Relief of muscles around shoulder joint
  • Lowering pain in the shoulder
  • Better mobility
Default position
  • Lay on your stomach, on some elevated surface (table, bed)
  • Lay one of your arms over the edge of the bed/table, shoulder should be right next to the edge of the surface
  • The surface has to be high enough so the arm wouldn’t touch the ground
  • Place half-kilo (one pound) weight on the ground (bottle of water)
  • Take a deep breath
  • Release the shoulder, let the arm drop to the ground as low as possible
  • Lift up the weight, as if you’d want to put the shoulder back into the socket of the shoulder joint
  • Take a deep breath
  • With exhale, relax your whole arm, let it drop back to the ground and keep it relaxed
  • Let your arm freely hanging, and lightly move it back and forth like a pendulum
  • Repeat the whole exercise 3 times
Exercise video tutorial

Common mistakes

  • Shoulder joint is too far from the edge of the table - the arm is blocked by the table and you're not able to let the arm drop
  • Shoulder joint is too far over the edge of the table - the shoulder blade is slipping along with the arm, and there is no traction in the shoulder

How often to exercise

  • Exercise 2-3 times per day
  • Let the arm hang down for 15 seconds, then lift it up along with the weight for 5-7 seconds and release it again, repeat 3 times

Videos that might interest you

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Gentle relief by external shoulder rotation

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