Best Frozen Shoulder Exercises for Pain Relief

Introduction

Have you ever experienced a sharp stiffness or pain while lifting your arm, reaching a high shelf, or even turning in bed to sleep on one side? Simple daily movements can suddenly become difficult and frustrating. This is called frozen shoulder, a common condition seen in many people, which causes pain, stiffness, and reduced movement in the shoulder joint¹.

Although this seems worrying, frozen shoulder is common and might improve with proper care and management. The condition typically develops gradually and goes through different stages¹, but with the right approach, most people regain normal shoulder movement.

One of the most effective methods considered to manage this condition is exercise. This article can be considered as a guide to safe and effective frozen shoulder exercises that might help reduce pain, improve flexibility, and gradually restore shoulder mobility.

What is Frozen Shoulder?

A musculoskeletal condition characterised by stiffness and pain in the shoulder joints is called a frozen shoulder. It happens when the tissues around the shoulder joint become inflamed and tight, making it difficult to move the arm normally. Over time, the shoulder may feel very stiff, and even simple movements like lifting the arm or reaching behind the back can become painful. It usually develops gradually and can last longer, but may improve with proper care and exercises¹.

Frozen shoulder is most commonly seen in people around 40 years of age and more frequently in women than men. It can occur from injury, trauma, prolonged immobilisation, certain types of surgeries (open-hearted, shoulder surgery, etc.), conditions like thyroid, diabetes, Parkinson’s, cardiovascular diseases, or can even be idiopathic (without a clear reason)¹.

Frozen shoulder generally occurs in three stages, which we will be discussing in the following section.

Stages of Frozen Shoulder

A person with frozen shoulder passes through three different stages¹:

1. Freezing Stage

• The early phase where the pain starts and gets worse over time due to movement and makes it hard to keep a position, especially while sleeping¹. This phase can range from 6 weeks to 9 months².
• Exercise goal: Maintain gentle, pain-free mobility within the tolerated range.
• Suitable exercises: Passive exercises (carried out with the help of a therapist or a machine or an object without requiring any muscle effort) such as supine forward elevation (assisted overhead arm raise in lying position). external rotation (assisted outward arm rotation) and other light assisted movements along with Pendulum exercises for frozen shoulder³

2. Frozen Stage

• The second phase where the pain symptoms might reduce but pain may still be felt while moving arms (backward movement)¹. The shoulder becomes very stiff with limited movement, even to perform daily activities, during 4 to 6 months of this stage².
• Exercise goal: Gradually improve flexibility with gentle stretching and slowly rebuild strength.
• Suitable exercises: Outward shoulder stretch, strength exercises such as scapular retraction (shoulder blade squeeze), posterior capsule stretch (back shoulder stretch), isometric shoulder external rotation (outward shoulder press against a wall or other immovable object, without moving the arm)³.

3. Thawing Stage

• The final phase where the stiffness and pain of the shoulder start improving and finally there’s no pain. The normal strength and motion can usually be regained between 6 months and 2 years^1,2.
• Exercise goal: Restore normal range of motion and focus on strengthening.
• Suitable exercises: Active range-of-motion exercises using resistance band and free weights eventually, also including rotatory shoulder muscles and chest muscles, along with continued stretching to regain full mobility³.

Frozen shoulder duration varies between individuals and may take 1-3 years to improve without treatment.

Is Exercise Safe for Frozen Shoulder

Frozen shoulder physical exercises are generally considered safe, but only when done gently and correctly, without being forceful⁴. It plays a key role in reducing stiffness and improving shoulder movement³. Also, regular, controlled exercises might help keep the shoulder joint moving. Doctors and physiotherapists recommend a pain-free range of motion and stretching exercises, especially during the early stages³.

The role of exercise in frozen shoulder includes improving mobility, reducing pain, enhancing flexibility and maintaining strength³. All these together might restore the normal shoulder movement. However, exercises should be done slowly and within a pain-free range. For best results, they are often recommended under the guidance of a physiotherapist.

Benefits of Frozen Shoulder Exercises

Exercises might bring about some positive changes to our body when performed with care. Following are some potential benefits of frozen shoulder physical exercises³.

• Mobility Improvement: Gentle exercises help the shoulder joint move better and avoid further stiffness.
• Pain Reduction: Slow movements may reduce inflammation and pain over time.
• Flexibility Improvement: Stretching exercises help keep the shoulder tissues flexible.
• Strength Maintenance: Strengthening exercises aid in maintaining the shoulder muscle strength.
• Daily Function Improvement: Shoulder exercise can make everyday activities like dressing, lifting, or reaching easier to do.
• Speedy Recovery: Consistent exercise may help speed up recovery time.

Though frozen shoulder exercises at home might provide these potential benefits, proper guidance and care are mandatory to achieve them and to avoid unnecessary adverse effects.

Best Exercises for Frozen Shoulder at Home

Performing some simple at-home exercises may help ease your condition and improve your difficulties to an extent. The following are some of the best exercises for frozen shoulder you may perform at home.

1. Pendulum Stretch

• How to perform
  • Relax your shoulders
  • Stand beside a table or chair and support yourself with the unaffected arm
  • Let the affected arm hang down freely
  • Slowly rotate the arm in a small circle
  • Repeat the movement
• Repetition/Duration: Perform 10 circles in each direction, once a day⁵
• Best time to perform: Freezing stage³

2. Towel Stretch

• How to perform
  • Hold one end of a towel behind your back with the affected arm
  • Hold the other end with your unaffected arm
  • Retain the towel in a horizontal position at your back
  • Gently pull the towel upward with your unaffected arm to stretch the affected arm
  • Hold the stretch for a few seconds and relax
• Repetition/Duration: Perform 10 to 20 times a day⁵
• Best time to perform: Frozen and thawing phase³

3. Finger Walk

• How to perform
  • Stand facing the wall with a small distance
  • Place your affected hand’s fingertips on the wall at waist height
  • Keep the elbow slightly bent and slowly walk your fingers up the wall like a spider
  • Continue to move the fingers till the height you are comfortable to move it to
  • Slowly lower the arm (use the other arm for support if needed)
  • Repeat the exercise
• Repetition/Duration: Repeat this exercise 10-20 times per day⁵
• Best time to perform: Thawing phase

4. Armpit Stretch

• How to perform
  • Use your healthy arm to lift the affected arm onto a shelf at chest height
  • Relax your arm on the shelf gently bend your knees and stretch the armpit area
  • Then straighten the knees slowly
  • Bend your knees again to deepen the stretch slightly do not force the stretch
  • Repeat the movement gently
• Repetition/Duration: Perform 10-20 everyday⁵
• Best time to perform: Frozen and thawing phase³

5. Scapular Retraction

• How to perform
  • Sit or stand with your back straight
  • Gently squeeze your shoulder blades together
  • Hold for 5 seconds relax slowly³
  • Repeat the exercise
• Repetition/Duration: Two sets of 20 repetitions, 2-4 times a day⁶
• Best time to perform: Frozen phase³

Precautions to be taken: Before starting exercises, always warm up your shoulders; you may take a warm bath or use a moist heating pad. Stretch until you feel slight tension; stop beyond it. Do not force⁵. You may avoid using weights or giving a significant range of motion. Also, avoid rapid, jerky movements.

If you have any doubts regarding these exercises, it’s best to learn them from a trained professional first.

Other Exercises for Frozen Shoulder with the Help of a Physiotherapist

Physiotherapy exercises for frozen shoulder are usually introduced after basic home exercises, when the shoulder starts improving. A physiotherapist supervises the movements, ensures correct posture, and manages the stretching intensity. This might help avoid injury, improve range of motion, and gradually build shoulder strength.

1. Passive Stretch (External Rotation)

• How to perform
  • The therapist will suggest you stand in a doorway
  • He will help you bend the elbow of the affected arm to 90° and place the hand on the door frame
  • He will ask you to keep the hand still and help you to gently turn your body away and hold it for 30 seconds and then let you relax and repeat
• Repetition/Duration: The therapist may advise performing the exercise 10-20 times a day for 30 seconds²
• Best time to perform: He might suggest it during the freezing or frozen phase³

2. Cross Body Reach

• How to perform
  • The therapist will ask you to sit or stand comfortably
  • He will help support the affected arm at the elbow and ask you to apply a light pressure to feel a stretch in the shoulder
  • He will then gently move your arm across your chest and will ask you to hold it for 15-20 seconds
• Repetition/Duration: The therapist might suggest performing the exercise for 10-20 times a day⁵
• Best time to perform: He might suggest performing it during the frozen and thawing phase

3. Forward Flexion (Supine Position)

• How to perform
  • The therapist will ask you to lie on your back, legs fully extended
  • He will help you lift your affected arm until it stretches
  • He will ask to retain the pose for 15 seconds and then help you slowly bring the hand to a normal position²
• Repetition/Duration: The therapist might suggest performing 10-15 repetitions of the exercise, several times a day
• Best time to perform: He might recommend performing it during freezing phase³

4. Resistance Band Pull

• How to perform
  • The therapist will ask you to stand near a closed door
  • He will attach one end of the exercising band to the door handle
  • He will help you hold the other end with the affected arm, with the elbow bent at 90 degrees
  • He will guide you to slowly pull your arm towards your body, about 2-3 inches, and ask you to hold it for 5 seconds and then relax
• Repetition/Duration: The therapist might recommend performing the exercise 15-20 times once a day⁵
• Best time to perform: He might suggest performing the exercise during the freezing phase³

5. Resistant Band External Rotation

• How to perform
  • The therapist will ask you to hold a rubber exercise band with both your hands
  • Then ask you to keep your elbows close to your sides and then help you bend at 90 degrees
  • He will guide you to slowly move the lower part of the affected arm outward about 2-3 inches and then ask you to retain this position for 5 seconds
• Repetition/Duration: The therapist might ask to repeat the exercise 10-15 times every day
• Best time to perform: He might recommend performing the exercise during the freezing and frozen phase

Note: These exercises should be performed only under the guidance of a doctor or physiotherapist. He might provide you with a frozen shoulder exercises handout. Remember to not stretch beyond limits or overdo the exercises to avoid risk of further injury.

Common Exercise Mistakes to Avoid

Following are some common mistakes you might avoid while performing exercises for frozen shoulder.

• Stretching too far or forcing the shoulder
• Poor posture during exercises³
• Skipping warm-up⁵
• Doing too many repetitions too soon
• Not choosing stage specific exercises³
• Ignoring pain during stretch⁵
• Skipping exercise progression
• Not resting between sessions

Care should be taken to avoid these mistakes while performing frozen shoulder exercises and reduce the risk of any further injury.

When to Seek Medical Help?

Seek immediate medical attention for the following:

• The pain is getting severe even after proper management
• The frozen shoulder gets reinjured
• Frozen shoulder making you feel low or depressed⁷

Conclusion

Frozen shoulder can make simple movements painful and frustrating, but with gentle exercises and proper care, most people gradually regain normal shoulder movement. Doing exercises slowly, within a comfortable range, and following a proper routine can help reduce pain, improve flexibility, and maintain strength. Always listen to your body, avoid forcing movements, and seek medical help if pain gets worse, the shoulder is injured again, or you feel very low. With patience and guidance, recovery is possible.

Also Read: Shoulder Blade Pain: Causes, Symptoms, Treatment & More

Frequently Asked Questions (FAQs)

References

1. Frozen Shoulder. 2024. doi: Available from: https://www.healthdirect.gov.au/frozen-shoulder
2. Diseases and Conditions: Frozen Shoulder. doi: Available from: https://orthoinfo.aaos.org/en/diseases–conditions/frozen-shoulder/
3. Chan H, Pua P, How C. Physical therapy in the management of frozen shoulder. smedj. 2017;58(12):685-689. doi:10.11622/smedj.2017107. Available from: https://pubmed.ncbi.nlm.nih.gov/29242941/
4. Frozen shoulder: Learn More-Frozen shoulder: What can help? 2022. doi: Available from: https://www.ncbi.nlm.nih.gov/books/NBK328458/
5. 7 stretching & strengthening exercises for a frozen shoulder. doi: Available from: https://www.health.harvard.edu/stretching-exercises-frozen-shoulder
6. Bowser A, Swanson BT. Evaluation and Treatment of a Patient Diagnosed With Adhesive Capsulitis Classified as a Derangment Using The Mckenzie Method: A Case Report. International Journal of Sports Physical Therapy. 2016;11(4):627-636. doi: Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC4970852/
7. Frozen Shoulder-Aftercare. 2024. doi: Available from: https://medlineplus.gov/ency/patientinstructions/000550.htm
8. Nitu Tegta, Prerna Thakur. Role of Traditional Therapy (Yoga) in Avabahuka (Frozen Shoulder). ayush. Published online April 4, 2022:68-73. doi:10.47070/ayushdhara.v9i1.899. Available from: https://ayushdhara.in/index.php/ayushdhara/article/view/899
9. Abudula X, Maimaiti P, Yasheng A, et al. Factors associated with frozen shoulder in adults: a retrospective study. BMC Musculoskelet Disord. 2024;25(1):493. doi:10.1186/s12891-024-07614-8. Available from: https://pubmed.ncbi.nlm.nih.gov/38926699/
10. De La Serna D, Navarro-Ledesma S, Alayón F, López E, Pruimboom L. A Comprehensive View of Frozen Shoulder: A Mystery Syndrome. Front Med. 2021;8:663703. doi:10.3389/fmed.2021.663703. Available from: https://pubmed.ncbi.nlm.nih.gov/34046418/

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