Things That Help Frozen Shoulder

⭐ 1. Heat therapy

• Hot water bag 15–20 minutes

• Apply before stretching

• Deeply reduces stiffness

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⭐ 2. Gentle Physiotherapy (essential)

Three golden exercises:

1. Pendulum Swing – Bend forward, let arm hang, swing in circles

2. Wall Climb – Use fingers to climb wall upward

3. Towel Stretch – Hold towel behind back and pull gently

Do for 10 minutes twice daily — consistency is more important than force.

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⭐ 3. Castor Oil Hot Pack

• Warm castor oil

• Apply on shoulder

• Cover with thin cloth + hot water bag

• 20 minutes daily
  Reduces inflammation + improves mobility

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⭐ 4. Magnesium (natural relaxer)

• Magnesium-rich foods: banana, pumpkin seeds, spinach

• Warm water with a pinch of Epsom salt (not for drinking if BP issues)

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⭐ 5. Sleeping Position

• Sleep on the non-painful side

• Keep a small pillow under the painful arm
  This reduces night pain dramatically.

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⭐ 6. Avoid

• Heavy lifting

• Sudden jerks

• Sleeping on the affected side

• Cold exposure (makes it worse)