Shoulder adhesions are usually caused by inflammation or trauma to the shoulder muscles, resulting in muscle adhesions and limited mobility. When the disease is in the recovery period, you can exercise by lifting the hand, lying on the wall method, hanging method and so on. 1. Lifting method: Raise your hands above your head as much as possible to reach the maximum range of motion of the joints, or until you feel mild pain. This will help move the shoulder muscles. 2. lying on the wall method: you can lie on the wall, gradually raise the height of the upper limb touch, until the feeling of mild pain stop. Every day you can increase the height a little bit, can increase the mobility of the joints. 3. Suspension method: you can use both hands to grasp the rings or double bar and other similar things, through their own weight to pull the shoulder joint. But don’t use brute force, until you feel a mild pain. Avoid overstraining the muscle and aggravating the condition. When severe pain occurs during exercise, it is recommended to consult a doctor in time to clarify the cause and carry out targeted treatment with the help of a doctor.