Frozen Shoulder Exercises Recommended by a Physical Therapist

Frozen shoulder, also called adhesive capsulitis, is a condition that causes stiffness, pain, and limited movement in the shoulder. It happens when the tissues around the shoulder joint become thick and tight. This can make everyday activities, like reaching for something or putting on a shirt, difficult and painful.

The good news is that certain exercises can help loosen the shoulder, reduce pain, and improve movement. A physical therapist can guide you in choosing the right exercises to help with recovery. This article will show you the best frozen shoulder exercises recommended by experts.

What is Frozen Shoulder?

Frozen shoulder happens when the tissues around the shoulder joint become inflamed and stiff. The exact cause is not always known, but it can happen after an injury, surgery, or long periods of inactivity.

The Three Stages of Frozen Shoulder

Freezing Stage – The shoulder becomes painful and starts to lose movement. This stage can last from 6 weeks to 9 months.
Frozen Stage – Pain may decrease, but the shoulder remains stiff. This stage can last 4 to 6 months.
Thawing Stage – Movement starts to improve slowly. It can take 6 months to 2 years to fully recover.

Common Causes of Frozen Shoulder

Injury or Surgery – Shoulder injuries or post-surgery immobility can lead to frozen shoulder.
Medical Conditions – Diabetes, thyroid disorders, and heart disease increase the risk.
Age and Gender – More common in people over 40, especially women.
Lack of Movement – Extended periods of inactivity due to pain or other conditions.

Why Exercise Helps with Frozen Shoulder

Improves flexibility – Stretching can loosen up the tight tissues around the shoulder.
Reduces pain – Gentle movement helps blood flow, which can ease discomfort.
Restores movement – Regular exercises can help bring back full use of the shoulder.
Prevents stiffness – Keeping the shoulder active stops it from getting worse.
Strengthens muscles – Helps support the shoulder joint and prevent further injury.

Precautions Before Starting Exercises

Always warm up before stretching. A warm shower or heating pad can help loosen the shoulder.
Never force movements. If an exercise causes sharp pain, stop.
Move slowly and gently to avoid injury.
If pain worsens, consult the best physical therapist or doctor.
Perform exercises in a pain-free range of motion.

Best Frozen Shoulder Exercises

Here are some simple but effective exercises to help improve shoulder mobility and strength.

1. Stretching Exercises (Helps improve flexibility and reduce stiffness)

Pendulum Stretch

Stand and bend forward slightly, letting your affected arm hang down.
Swing your arm in small circles (clockwise and counterclockwise) for about 30 seconds.
Repeat 2-3 times daily.

Cross-Body Shoulder Stretch

Use your good arm to lift your affected arm and pull it across your body.
Hold for 15-30 seconds, then relax.
Repeat 3-5 times.

Towel Stretch

Hold a towel behind your back with both hands.
Use your good arm to gently pull the affected arm upward.
Hold for 15-30 seconds, then release.
Repeat 3-5 times.

Wall Walk (Finger Climbing)

Stand facing a wall.
Place your fingers on the wall and slowly walk them up as high as you can.
Hold for a few seconds, then walk them back down.
Repeat 5-10 times.

2. Strengthening Exercises (Builds shoulder strength and prevents future stiffness)

External Rotation with Resistance Band

Hold a resistance band with both hands, elbows at your sides.
Rotate your affected arm outward, keeping your elbow close to your body.
Hold for a few seconds, then return.
Repeat 10-15 times.

Internal Rotation with Resistance Band

Attach a resistance band to a doorknob.
Hold the band with your affected arm and pull it toward your body.
Hold for a few seconds, then return.
Repeat 10-15 times.

Shoulder Blade Squeeze

Sit or stand up straight.
Squeeze your shoulder blades together and hold for 5-10 seconds.
Repeat 10 times.

3. Range of Motion Exercises (Helps improve movement and reduce pain)

Assisted Arm Raises

Use your good arm to lift the affected arm slowly.
Raise it as high as possible without pain.
Hold for a few seconds, then lower.
Repeat 5-10 times.

Table Slides

Sit at a table and place your affected arm on a towel.
Slowly slide your arm forward, keeping it straight.
Hold for a few seconds, then return.
Repeat 10 times.

Passive Shoulder Circles

Sit in a comfortable position.
Slowly move your shoulder in small circles forward and backward.
Repeat 5-10 times in each direction.

Extra Recovery Tips

Use heat or ice therapy – Heat can relax muscles before exercise, and ice can reduce pain after.
Massage the shoulder – Gentle massage can loosen tight muscles and improve circulation.
Practice good posture – Avoid slouching to prevent extra strain on the shoulder.
Stay consistent – Improvement takes time, so do exercises regularly.
Improve sleep position – Sleep on your back or the unaffected side with a pillow for support.
Diet and hydration – Anti-inflammatory foods and staying hydrated help tissue healing.

When to See a Doctor

If pain is severe and doesn’t improve with rest and exercise.
If you have trouble sleeping due to shoulder pain.
If you cannot move your arm at all.
If you notice swelling or other unusual symptoms.
If your condition does not improve after several months of self-care.

Conclusion

Frozen shoulder can take months to heal, but with the right exercises and care, you can speed up recovery. Be patient and gentle with your movements. If you stay consistent with these physical therapist-recommended exercises, you should start seeing progress over time.

Incorporating stretching, strengthening, and range-of-motion exercises into your daily routine can help you regain mobility and prevent future stiffness. Always listen to your body and consult a professional if needed.