5 Frozen Shoulder Exercises

If you experience stiffness and pain in your shoulder when raising your arm, reaching behind your back, or putting on a shirt, even simple tasks can become difficult. It might even be uncomfortable to sleep on the affected shoulder. Frozen shoulder, also known as adhesive capsulitis, can gradually reduce shoulder movement and cause stiffness and pain. As a result, problems may arise even with simple activities such as dressing, reaching, or performing daily tasks.

Some exercises can help maintain shoulder movement and manage stiffness. However, exercises are not a guaranteed cure for a frozen shoulder. In this guide, you will learn how to perform five exercises safely and know when you may need professional guidance.

Frozen shoulder, or adhesive capsulitis, is a condition in which the shoulder joint capsule becomes stiff. This can cause shoulder pain, stiffness, and reduced range of motion. As a result, you may have difficulty with tasks such as raising your arm, reaching behind your back, or reaching for objects. Some people may also experience increased discomfort at night. Symptoms usually progress gradually, and improvement may take several months.

Warm Up

Gently move your shoulder before starting the exercise. A warm shower or comfortable heat can help your shoulder feel somewhat more at ease. Protect your skin when using heat, and do not use anything excessively hot.

Stretch vs Pain

You may feel mild tension while stretching, but do not consider sharp or worsening pain normal. If this happens, stop the exercise and rest your shoulder.

Don't Force the Shoulder

Do not force a stiff shoulder into a wide range of motion. Start with gentle movements and stay within the range where your shoulder can move comfortably.

Diagnosis Matters

Not every painful, stiff shoulder is frozen shoulder. If you're unsure about your symptoms, consult a healthcare professional rather than attempting self-diagnosis.

If frozen shoulder restricts shoulder movement, you may feel stiffness and discomfort even during daily activities. Appropriate, gentle exercises can help improve shoulder movement and support mobility. However, not every exercise may suit you, so keep movements slow and within a comfortable range.

The following five exercises will help you work on various aspects of shoulder movement. For each exercise, I'll provide clear instructions on how to perform it, the duration or number of repetitions, what sensations are normal, and when to stop.

1. Pendulum / Gentle Shoulder Swing

Why try it:

This exercise can help you move your shoulder gently. It can help you maintain comfortable movement, especially if your shoulder is stiff.

How to do it:

1. 1. Stand next to a table or chair and use your good hand for support.
   2. Let the affected arm hang down in a relaxed manner.
   3. Gently move your body and allow your arm to make small forward/backward or circular movements.
   4. Keep your shoulder muscles relaxed, and do not force your arm's swing.

Dosage:

Perform gentle movements about 10-20 times, and repeat several times a day.

Safety:

Keep movements comfortable. Do not force the shoulder into a wide range of motion. Stop the exercise if the pain increases.

2. Towel-Assisted Shoulder Stretch

Why try it:

This exercise helps you gently move your affected shoulder with the help of your other hand. It lets you move beyond what you can achieve on your own while staying within a comfortable range.

How to do it:

1. 1. Hold a towel with both hands and bring it behind your back, positioning the affected arm at the bottom and the unaffected arm at the top.
   2. Keep the affected arm relaxed and hold the lower part of the towel with the affected hand.
   3. Now, slowly pull the towel up with your unaffected arm so the affected arm rises gently.
   4. Move the shoulder within a comfortable range, and move slowly.

Dosage:

Repeat gently about 5-10 times; you can do this 1-2 times a day.

Safety:

You may feel gentle tension in your shoulder, but you should not feel intense pain. If the pain increases, reduce the range of motion or stop the exercise.

3. Wall Crawl / Finger Walk

Why try it:

This exercise can help your affected shoulder gradually reach higher. It can gently improve shoulder movement.

How to do it:

1. 1. Stand straight, facing the wall, and position the affected shoulder close to it.
   2. Place the fingertips of the affected hand against the wall.
   3. Now, slowly 'walk' your fingers up the wall, as if you are climbing it with your fingers.
   4. Stop when you reach a comfortable limit for your shoulder.
   5. Then, slowly walk your fingers down to return to the starting position.

Dosage:

Repeat approximately 5-10 times; you can do this 1-2 times a day.

Safety:

Do not force your arm upward to reach a specific height. Move slowly within a comfortable range and stop if the pain increases.

4. Cross-Body Shoulder Stretch

Why try it:

This stretch can help improve cross-body movement and shoulder mobility. It is a simple way to move the shoulder within a comfortable range.

How to do it:

Sit or stand up straight and raise the affected arm in front of you. Now, gently hold the elbow or upper arm of the affected arm with your opposite arm. Slowly bring the affected arm across your chest towards the opposite shoulder. Hold the position until you feel a comfortable tension.

Dosage:

Hold for about 15-30 seconds on each side, then repeat 2-3 times.

Safety:

Do not pull hard with the opposite arm. Do not force your shoulder to move too far. Stop the stretch if you feel sharp or intensifying pain.

5. Doorway Pec / Chest Stretch

Why try it:

This stretch can help maintain flexibility in your chest and front shoulders. Sitting and working for extended periods can make your chest and shoulders feel stiff, so gentle stretching can help.

How to do it:

Stand next to a doorway and place the forearm or hand of the affected side against the doorframe. Keep your elbow comfortably bent. Now, slowly step one foot forward and lean your body slightly forward. Move forward until you feel a gentle stretch in your chest and front shoulders.

Dosage:

Hold for approximately 15-30 seconds and repeat 2-3 times.

Safety:

Keep the stretch comfortable. Avoid positions that aggravate shoulder pain, and do not force your shoulder backward or forward.

How often you do frozen shoulder exercises may depend on your symptoms, stage of the condition, and your tolerance for movement. Start gently, and if a physiotherapist has previously assessed you, follow the dosage they prescribed. More repetitions don't necessarily bring greater benefits. Instead of forcing your shoulder to increase its range of motion, focus on maintaining appropriate movement and loading consistently.

If you have significant shoulder pain, avoid strenuous or forceful exercise. Don't force the shoulder beyond its restricted range of motion. Don't assume every shoulder exercise is suitable for a frozen shoulder.

If your symptoms repeatedly worsen after performing an exercise, stop that movement. Mild discomfort from stretching may be manageable, but don't ignore pain if it progressively worsens. In that case, consult a physiotherapist or another qualified healthcare professional.