Frozen Shoulder Exercises to Restore Mobility and Reduce Pain

Frozen shoulder, also known as adhesive capsulitis, is a frustrating and painful condition that limits your shoulder’s range of motion, making even simple tasks like reaching for a shelf feel impossible. It often develops gradually and can last for months—or even years—if left untreated. Thankfully, with the right exercises, you can restore mobility, ease the pain, and get your shoulder back to its full function.

In this blog, we’ll cover some of the best exercises to help you tackle frozen shoulder, break down why they work, and answer a few common questions to ensure you’re on the path to recovery.

TLDR – Quick Guide

What is frozen shoulder? It’s a condition where the shoulder joint becomes stiff, causing pain and limited movement.
How can exercises help? They gently stretch the shoulder joint, breaking down adhesions and improving flexibility over time.
How long does recovery take? With consistent stretching, most people see improvements within months, but full recovery can take up to two years.
When should I start doing these exercises? Begin with gentle movements as soon as you’re diagnosed, but avoid pushing through intense pain.

Detailed Breakdown: Exercises to Combat Frozen Shoulder

1. What is Frozen Shoulder?

Elderly man experiencing shoulder pain, possibly due to frozen shoulder. Gentle stretching and mobility exercises, such as pendulum swings and cross-body arm stretches, can help relieve stiffness and improve movement.

Frozen shoulder occurs when the tissues around the shoulder joint become inflamed and thickened, leading to stiffness and pain. There are typically three phases:

Freezing Stage: Pain gradually increases, and shoulder motion becomes limited.
Frozen Stage: Pain may diminish, but the stiffness remains, making it hard to move the arm.
Thawing Stage: Mobility slowly returns as the tissue heals, though this process can take several months or more.

If you’re in the early stages, it’s important to start with light exercises to prevent further stiffness and encourage healing.

2. Best Exercises for Frozen Shoulder

Here are some key exercises that can help improve your shoulder mobility and reduce pain:

1. Pendulum Stretch

This is a gentle exercise to loosen the shoulder.

Lean forward and let the affected arm dangle.
Gently swing your arm in small circles (about a foot in diameter) for 30 seconds.
Reverse the direction of the circle.
As your shoulder loosens, try to increase the circle’s diameter slightly.

Repeat 5 times daily to promote flexibility.

2. Towel Stretch

This simple stretch helps improve your shoulder’s range of motion.

Hold a towel behind your back, with one hand holding the top and the other holding the bottom.
Pull the towel upward with your top hand, stretching the shoulder of your lower arm.
Hold for 10-20 seconds, then slowly release.

Repeat 10-15 times, daily.

3. Cross-Body Reach

This stretch targets the muscles around the shoulder joint.

Use your good arm to lift the affected arm at the elbow, bringing it across your body.
Hold the stretch for 15-30 seconds.
Lower the arm and relax.

Repeat 10 times, twice a day.

4. Finger Walk

This is a gentle way to stretch the shoulder without straining it.

Stand facing a wall at arm’s length.
With your affected arm, touch the wall with your fingers at waist height.
“Walk” your fingers up the wall as far as you comfortably can without lifting your shoulder.
Slowly lower your arm and repeat.

Try this 10-20 times daily to gently increase your range of motion.

5. External Rotation Stretch

This stretch helps to open up the shoulder joint.

Hold a resistance band or towel between both hands.
Keeping your elbows close to your sides, gently pull your hands away from each other.
Hold for 5 seconds and relax.

Repeat 10-15 times, twice a day.

3. When to Perform Frozen Shoulder Exercises

The key to recovering from frozen shoulder is consistency. Start with gentle stretches in the early stages, and as the pain subsides, gradually incorporate more advanced exercises. However, don’t push too hard—if an exercise causes intense pain, scale back and give your shoulder time to heal.

For many, recovery takes time, but by staying diligent with these stretches, you’ll start to see improvements in your mobility.

4. How Long Does It Take to Recover from Frozen Shoulder?

The healing process for frozen shoulder can be slow. Most people start seeing improvements within 6-12 months with regular exercises, but full recovery can take up to two years. The key is persistence—stay committed to your exercise routine, and you’ll gradually regain your full range of motion.

Key Takeaways

Frozen shoulder can significantly limit your range of motion and cause persistent pain, but gentle exercises can help break down stiffness and restore flexibility.
The best exercises for frozen shoulder include the pendulum stretch, towel stretch, cross-body reach, finger walk, and external rotation.
Consistency is key—performing these exercises daily is essential to regaining mobility.
Recovery can take several months to a year or more, but with patience and persistence, you’ll eventually get back to your normal range of motion.

If you’re struggling with frozen shoulder, the worst thing you can do is nothing. Start incorporating these exercises into your routine today, and over time, you’ll see improvement. Patience is key, but with dedication, you’ll be able to move your shoulder pain-free once again!

Frequently Asked Questions (FAQs)

1. Can I speed up recovery from frozen shoulder?

While there’s no magic fix for frozen shoulder, staying consistent with your exercises and physical therapy can help speed up recovery. In some cases, corticosteroid injections or physical therapy guided by a healthcare professional can provide additional relief.

2. Is it safe to exercise with frozen shoulder?

Yes, but it’s important to focus on gentle, low-impact exercises that promote flexibility and avoid pushing through severe pain. Exercises should stretch the shoulder without causing excessive discomfort. Consult a healthcare provider before beginning any new exercise regimen.

3. Can frozen shoulder go away on its own?

In some cases, frozen shoulder may improve on its own, but this can take years. Exercises significantly reduce the time it takes to regain mobility and help prevent long-term stiffness. Without treatment, the pain and immobility may persist longer than necessary.

4. What should I avoid when dealing with frozen shoulder?

Avoid heavy lifting, sudden movements, and exercises that cause sharp pain. While it’s important to stay active, overexerting the shoulder can lead to further injury. Listen to your body and stick to exercises that promote gentle mobility.

5. When should I see a doctor for frozen shoulder?

If you’re experiencing severe pain, swelling, or inability to move your shoulder, it’s time to consult a doctor. They may recommend treatments like physical therapy, injections, or in severe cases, surgery. Early diagnosis and treatment can prevent the condition from worsening.