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10 Ways to Help Your Frozen Shoulder

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10 Ways to Help Relieve Frozen Shoulder

Frozen shoulder, also known as adhesive capsulitis, can cause pain, stiffness, and a significant loss of shoulder movement. Simple daily activities such as reaching overhead, getting dressed, or reaching behind your back can become difficult.

A combination of gentle stretching, range-of-motion exercises, physical therapy, and other treatments may help reduce symptoms and gradually restore shoulder movement. If you’re also dealing with general shoulder tightness, you can explore these 11 stretches to help relieve tight shoulders for additional gentle mobility exercises. Recovery can take time, so consistency and patience are important.

Below are 10 exercises and stretches that may help improve shoulder mobility, followed by an overview of other treatment options.

Tips Before You Start

Frozen shoulder generally develops through three stages:

  • Freezing stage: Pain gradually increases, often becoming worse at night, while shoulder movement becomes increasingly restricted. This stage may last several months.
  • Frozen stage: Pain may become less noticeable, but stiffness and limited movement can be significant. This stage can also last several months.
  • Thawing stage: Shoulder movement gradually improves as stiffness decreases. Recovery may continue for many months.

Because pain and mobility vary from person to person, exercises should be adjusted to your current ability.

Before exercising, some people find that applying a warm compress or taking an appropriate pain reliever can make movement more comfortable. However, speak with a healthcare professional before using medication, particularly if you have other health conditions or take other medicines.

Important: Frozen shoulder exercises should generally create a gentle stretch rather than sharp or worsening pain. Move slowly and avoid forcing the shoulder.

Gentle Range-of-Motion Exercises

During the earlier and more painful stage, focus primarily on gentle movements. Start with a small range of motion and gradually increase repetitions as your comfort improves.

1. Behind-the-Back Stretch

This stretch gently works on the shoulder’s ability to move behind your body.

How to do it:

  1. Stand comfortably with your feet about shoulder-width apart.
  2. Place the affected arm behind your back.
  3. Use your opposite hand to gently guide the affected hand upward toward the opposite shoulder.
  4. Stop when you feel a comfortable stretch.
  5. Hold for a few seconds before slowly releasing.
  6. Repeat 2–3 times.

Avoid forcing the arm higher if the movement causes significant pain.

2. Abduction Stretch

‘Abduction’ means moving your arm away from the centre of your body. This exercise can help gradually improve sideways shoulder movement.

How to do it:

  1. Sit beside a table.
  2. Place the affected forearm and elbow on the table.
  3. Slowly slide your arm outward.
  4. Allow your body to move naturally as your arm travels farther.
  5. Stop when you feel a gentle stretch or when your movement becomes uncomfortable.
  6. Repeat 2–3 times.

Keep the movement controlled and avoid pushing through pain.

3. External Rotation Door Stretch

This stretch can help improve the shoulder’s ability to rotate outward.

How to do it:

  1. Stand beside a doorway.
  2. Bend the affected elbow to approximately 90 degrees.
  3. Place your palm and forearm against the doorframe.
  4. Keeping your elbow close to your side, slowly turn your body away from the doorway.
  5. Stop when you feel a gentle stretch.
  6. Hold briefly, then return to the starting position.
  7. Repeat several times.

Do not force the shoulder into a deeper rotation.

4. Pendulum Exercise

Pendulum movements use gentle body motion to move the affected arm without requiring the shoulder muscles to work hard.

How to do it:

  1. Stand beside a sturdy table and place your unaffected hand on it for support.
  2. Let the affected arm hang loosely toward the floor.
  3. Lean forward slightly from your hips.
  4. Use your body to gently move the affected arm in small circles.
  5. Keep the shoulder relaxed.
  6. Continue for 1–2 minutes.

You can gradually increase the size of the circles as your mobility improves, provided the movement remains comfortable.

Strengthening and Stretching Exercises

As pain decreases and shoulder mobility begins to improve, you may be able to introduce additional stretching and light strengthening exercises.

5. Wall Climb Stretch

The wall climb helps gradually improve the ability to raise your arm overhead.

How to do it:

  1. Stand facing a wall.
  2. Place the fingers or palm of your affected arm against the wall.
  3. Slowly walk your fingers upward.
  4. Continue as far as you can comfortably go.
  5. Move slightly closer to the wall if this allows you to reach higher without pain.
  6. Hold the position for about 15–20 seconds.
  7. Slowly lower your arm.
  8. Repeat up to 10 times.

Your range of motion should improve gradually rather than through force.

6. Adduction Exercise

Adduction involves bringing your arm toward the center of your body. A resistance band can be used to add gentle strengthening.

How to do it:

  1. Secure a resistance band to a stable object.
  2. Hold the other end with your affected arm.
  3. Stand far enough away that the band has some tension.
  4. Keep your arm controlled as you gently move it toward your body.
  5. Slowly return to the starting position.
  6. Repeat about 10 times.

Only increase repetitions or resistance as your strength improves and the exercise remains comfortable.

7. Forward Flexion

Forward flexion helps gradually improve the ability to raise the arm in front of the body.

How to do it:

  1. Lie comfortably on your back.
  2. Bend your unaffected arm and use it to support the affected arm.
  3. Slowly guide the affected arm upward toward the ceiling.
  4. Continue until you feel a gentle stretch.
  5. Hold for about 15 seconds.
  6. Slowly lower the arm.
  7. Repeat several times.

As your mobility improves, you may gradually increase the duration of the stretch.

8. Shoulder Shrugs and Rolls

Shoulder shrugs are a simple way to keep the shoulder girdle moving while reducing stiffness.

How to do it:

  1. Sit or stand upright.
  2. Slowly raise both shoulders toward your ears.
  3. Hold for about 5 seconds.
  4. Relax your shoulders.
  5. Repeat 10 times.

You can also add gentle shoulder rolls:

  • Roll your shoulders forward in a controlled circular motion.
  • Repeat the same movement backward.
  • Perform about 10 repetitions in each direction.

Mild clicking or popping can sometimes occur, but stop if the movement causes pain.

9. Seated or Standing External Rotation

This exercise uses a cane, broomstick, or similar object to gently assist shoulder rotation.

How to do it:

  1. Hold the stick with both hands.
  2. Bend both elbows to approximately 90 degrees.
  3. Keep the affected elbow close to your side.
  4. Use your unaffected arm to gently move the stick toward the affected side.
  5. Continue until you feel a comfortable stretch.
  6. Hold for about 5 seconds.
  7. Return to the starting position.
  8. Repeat 10 times.

As your shoulder mobility improves, you may gradually increase the repetitions.

10. Gentle Combined Mobility Routine

Instead of focusing on one movement, you can combine several comfortable exercises into a short routine.

For example, you might perform:

  • Pendulum movements
  • Shoulder shrugs
  • Wall climbs
  • Forward flexion
  • External rotation
  • Behind-the-back stretching

Choose exercises that match your current stage and ability. The goal is to gradually restore movement without repeatedly aggravating the shoulder.

Other Treatment Options for Frozen Shoulder

Exercise and physical therapy are commonly used as part of frozen shoulder treatment, but they are not the only options.

Depending on the severity of your symptoms, a healthcare professional may recommend:

Physical Therapy

A physical therapist can assess your shoulder mobility and create an exercise program based on your symptoms and stage of frozen shoulder. Guided therapy can also help you learn how to increase movement safely.

Pain-Relieving Medication

Nonsteroidal anti-inflammatory drugs (NSAIDs) may help reduce pain and inflammation for some people. Ask a healthcare professional or pharmacist whether these medicines are appropriate for you.

Corticosteroid Injections

A corticosteroid injection may provide short-term pain relief, particularly during the earlier, more painful stage of frozen shoulder. Your healthcare professional can determine whether an injection is appropriate.

Hydrodilatation

Hydrodilatation involves injecting fluid into the shoulder joint to help stretch the joint capsule. It may be considered when stiffness and limited movement remain significant.

Hyaluronic Acid Injections

Some healthcare professionals may consider hyaluronic acid injections as another treatment option. Evidence regarding their effectiveness varies, so discuss the potential benefits and limitations with your doctor.

Other Therapies

Treatments such as acupuncture, transcutaneous electrical nerve stimulation (TENS), laser therapy, or yoga have been studied for frozen shoulder. However, evidence for these approaches varies, and they may not provide the same benefits for everyone.

For additional information about approaches that may support shoulder recovery, see our guide on 6 Proven Ways to Recover From Shoulder Pain Faster.

Surgery

When conservative treatment does not adequately improve symptoms, procedures such as manipulation under anesthesia or arthroscopic capsular release may sometimes be considered.

These options are generally reserved for people who continue to experience substantial pain and restricted movement despite appropriate nonsurgical treatment.

Combined Treatment May Work Best

Frozen shoulder often improves gradually rather than immediately. A combination of professional physical therapy, home exercises, pain management, and other appropriate treatments may help improve comfort and shoulder mobility.

Your treatment plan should be based on the severity of your symptoms, your stage of frozen shoulder, and your overall health.

Patience Is Important

Frozen shoulder recovery can take months or, in some cases, several years. Progress may not always be consistent. You may experience periods when movement improves slowly or symptoms temporarily become more noticeable.

The most important thing is to remain consistent with your recommended exercises while avoiding aggressive movements that repeatedly increase your pain.

If your shoulder pain is severe, your movement is becoming worse, or your symptoms are not improving with home exercises, consult a healthcare professional or physical therapist.

Takeaway

Gentle stretching and regular range-of-motion exercises can help many people with frozen shoulder gradually improve mobility and manage stiffness. Exercises such as pendulums, wall climbs, forward flexion, shoulder shrugs, and external rotation can be incorporated into a suitable home routine.

However, there is no single exercise routine that works for everyone. Frozen shoulder treatment should be tailored to your symptoms and stage of recovery.

Start gently, increase movement gradually, and avoid forcing painful stretches. If you have persistent or severe symptoms, seek professional guidance before progressing your exercise program.