The Best 8 Exercises for Frozen Shoulder

Frozen shoulder, also known as adhesive capsulitis, causes stiffness, pain, and restricted movement in your shoulder. 

It gradually develops in three phases along with these associated symptoms:

• Freezing stage (2-9 months): Severe shoulder pain, especially at night.
• Frozen stage (4-12 months): Pain decreases, but the shoulder stiffness increases, making movement difficult.
• Thawing stage (5-26 months): Shoulder movement gradually improves.

Recovering from a frozen shoulder can potentially take 1-3 years. But stretching and strengthening exercises may improve pain and shoulder function. 

Make sure to start slowly and be gentle to avoid making your symptoms worse. 

In this article, we’ll cover the best exercises for frozen shoulder and tips to maximize their benefits.

Here are the eight best exercises for frozen shoulder:

1. Pendulum Exercise

The pendulum exercise, also known as the Codman pendulum, is one of the first exercises you can try. This exercise helps you move your shoulder gently without putting too much strain on it.

Here’s how you can do it: 

• Stand or sit, leaning forward slightly. Rest your unaffected arm on a table for support.

(Note: Ask your physical therapist about the best position for you.)

• Relax your affected arm and let it hang down straight. 
• Gently swing your arm in small circles, first clockwise, and then counterclockwise.
• Move your arm forward and backward in a controlled motion.
• Stop if you feel pain and avoid forcing the movement.

This exercise is a safe way to gently stretch your shoulder during the early-stage. However, it may not significantly improve long-term shoulder mobility. In such cases, your doctor may recommend additional exercises over time.

2. Table-Top Arm Slides

Table-top arm slide may improve the range of motion without causing strain.

Here’s how to perform it:

• Sit in a chair next to a smooth table.
• Use your unaffected arm to lift your affected arm and place it on the table.
• Slowly bend forward, allowing your affected arm to slide across the table.
• Hold for 5–10 seconds, or 20–30 seconds if your muscles feel tight.
• Return to an upright position and repeat 10 times.

3. Wall Crawl

The wall crawl may improve your shoulder joint flexibility by stretching the muscles and tendons around your joint.

To perform it:

• Stand facing the wall with your affected arm bent, forming a “V” shape at the elbow.
• Place your fingers on the wall and slowly move them upward as far as comfortable.
• Hold the position for a few seconds, then gently lower your arm back to waist height.
• Repeat 10–20 times per day, increasing height as comfortable.

4. Towel Stretch

Towel stretch targets your shoulder’s external rotation and may improve the range of motion.

Here’s how you can start the exercise:

• Roll a towel into a long and tight shape.
• Reach behind your back with your affected arm and grab the towel.
• Use your healthy arm to pull the towel, stretching your affected shoulder gently.
• Hold for 15-30 seconds, then relax.
• Repeat this 10-20 times.

5. Cross-Body Stretch

Cross-body stretches may improve shoulder movement, flexibility, and stiffness.

To perform a cross-body stretch, here’s what you need to do: 

• Stand or sit with your back straight.
• Bring your affected arm across your chest.
• Use your unaffected hand to push the arm closer to your body gently.
• Hold for 15–30 seconds, then relax.
• Repeat 10–20 times daily, depending on your comfort level.

6. Sleeper Stretch

The sleeper stretch targets internal rotation, which is the most restricted movement in a frozen shoulder. This exercise, when combined with physiotherapy, may improve shoulder pain and range of motion.

Here’s how to perform a sleeper stretch:

• Lie on your unaffected side with your affected arm bent at 90 degrees.
• Use your unaffected arm to push your affected arm downward toward the bed gently.
• Hold for 30–60 seconds, then return to the starting position.
• Perform this stretch 2–3 times daily.

Note: Avoid pushing too hard to prevent irritation or injury.

7. Gentle Resistance Band External Rotation

External rotation exercises may strengthen the shoulder muscles, especially the rotator cuff.

To start the exercise:

• Attach the resistance band to a stable surface at waist height. 
• Hold the band with your affected arm, keeping your elbow bent at 90 degrees.
• Slowly rotate your arm outward, keeping your elbow close to your side. 
• Return to the starting position. 
• Repeat 10-15 times.

8. Shoulder Shrugs and Scapular Retraction

These exercises strengthen your shoulder, improve stability, and reduce pain for better movement.

To perform this:

• Sit or stand upright, keeping your shoulders relaxed.
• Slowly shrug your shoulders upward as if trying to touch your ears.
• Hold this position for 2-3 seconds, then relax.
• Next, pinch your shoulder blades together as if holding a pencil between them.
• Hold for 2-3 seconds, then release.
• Repeat 10-15 times per set.

Can I Exercise with a Frozen Shoulder?

Yes, you can exercise with a frozen shoulder. But consult your physical therapist and adjust exercises to your condition’s stage.

In addition to exercise, how you sleep could also impact your pain level and overall recovery. If you struggle with discomfort at night, check out this guide on how to sleep with a frozen shoulder.

Here’s a stage-by-stage guide of what you should do and avoid: 

Stage	Best Exercises	What to Avoid?
Freezing Stage	Gentle exercises like: – Pendulum exercise	– Pushing through pain – Forcing movement as it could increase inflammation
Frozen Stage	– Wall crawl – Cross body stretches	– Moving too fast – Overstretching
Thawing Stage	Strengthening exercises such as: – Resistance band external rotations – Shoulder shrugs	– Sudden or jerky movements – Increasing exercise intensity quickly

Tips for Safe Exercise:

• Warm up your shoulders before starting. Apply a heating pad or take a warm shower for 10-15 minutes to relax the muscles.
• Introduce new exercises only if pain improves after 7–10 days.
• Stick to a gentle and controlled routine to improve your recovery.
• Once shoulder pain eases, slowly return to daily activities like lifting and stretching.
• Always consult your physical therapist before changing your routine.

If exercises and non-surgical treatments fail, your doctor may recommend surgery. This may help to improve your shoulder’s movement and function. 

Ending Note

Recovering from frozen shoulder takes patience. Stay consistent, listen to your body, and be kind to yourself along the way.

The journey feels easier with the right support. Need expert guidance for frozen shoulder exercises and recovery? Schedule a 1:1 consultation with Dr. Pamela Mehta to get personalized care!