“Exercise for frozen shoulders?”

Sure, plenty of exercises. Please call us to schedule an appointment or video consult to review Riverwalk PT

Frozen shoulder also known as Adhesive Capsulitis - there is an inflammation inside tour shoulder joint which prevents you from bringing your arm up - its very painful and stiff. You need to first and foremost warm the muscles by using electrical stimulation with some warm heating pads and then bring tour shoulder to 90 degrees or as much as you can perpendicular to the floor and apply with the other hand pressure on the shoulder from too to the bottom - of course it would be best if someone does this for u - its called inferior glide mobilization - so you would simply glide the ball inside the socket from superior to inferior position in order to break those adhesions that are developed. Then you would also benefit by laying on your non effective sideway and while shoulder against your body, bend the effected elbow to 99 degrees and use 2 lbs weights do some internal and external e meaning being your elbow inward and outward while you are in the position. Corner stretches would be excellent exercise as well as walk your fingers up above your head against the wall as if u would go up the stairs but with fingers. At the end, pendulum exercise - just bring your shoulder outward while standing and let it hang loose with 2 lbs weight. After the exercise definitely ice it foe about 2” min and you should repeat this minimum 3 times per week for a few weeks and u will feel much better.

You really need some hands-on help from physical therapist to loosen that up.

Yes, there are so many different exercises to help your shoulders to get better elevation of both arms above your head and gradually abduction and internal/external rotation. Try to give yourself some time to exercise, perhaps going to the gym.

Absolutely!! See a physical therapist. They know how to stretch the joint capsule which is something you can't quite do on your own.

30 is really young for adhesive capsulitis!!
Luckily it is a self limiting dysfunction, meaning over time it will heal itself. But, that could take weeks, months, or even years. In the mean time I would suggest you begin stretching. Reaching overhead frequently, even to the point of grabbing the door frame and walking though. Do not cause any more pain though, this has to be done gently. the best option is to seek a local PT for consultation. Good luck.