Simple Shoulder Exercise to Reduce Pain and Improve Mobility

Hinzugefügt: 2026-05-15

[00:00:00]One of the best early exercises for frozen shoulder and painful shoulders.

[00:00:04]Stand beside a table or chair for support, lean forward slightly and let the painful arm hang completely relaxed.

[00:00:10]Hold a small weight about 1 to 2 lbs or even a small water bottle might help.

[00:00:16]Now gently swing your shoulder forward and backwards, side to side, and small circles. The light [music] weight creates a gentle traction effect on the shoulder joint. This can help relax the muscles, reduce stiffness, and ease pain. It also helps improve joint movement and keeps the shoulder from becoming more stiff. The key is to stay relaxed. Don't force the movement and don't lift the arm using your shoulder muscles. This is like a gentle oscillation. Start with 30 seconds to a minute [music] in each direction as tolerated.