Effective Exercises for Frozen Shoulder

Want to thaw a frozen shoulder? Try these exercises.

Your shoulder is one of the most mobile joints in your body. A ball-and-socket joint, it allows your arm to move in multiple directions — up, down, and sideways — enabling everyday tasks like throwing a ball, raking leaves, or reaching overhead. But when you develop a frozen shoulder, these simple movements become a challenge, affecting your lifestyle at home, work, and beyond.

According to one study, about 10.1% of women and 8.2% of men are affected by the condition, with the incidence peaking at age 55. If you’re experiencing stiffness and pain in your shoulder, don’t worry — effective frozen shoulder exercises can help restore your mobility. But first, let’s understand the condition and its causes.

What is frozen shoulder?

Frozen shoulder, or adhesive capsulitis, refers to pain and stiffness in the shoulder joint caused by the thickening and tightening of the connective tissues surrounding it. The shoulder joint comprises the upper arm bone (humerus), which fits into the shoulder socket (glenoid), supported by a network of ligaments, tendons, and muscles that allow for a wide range of motion.

When these connective tissues become inflamed or restricted, shoulder movement becomes severely limited, leading to frozen shoulder. Symptoms include persistent pain and difficulty moving the joint. While the exact cause is unclear, frozen shoulder often results from immobilizing the joint for an extended period, such as after surgery or an injury like a broken arm. Chronic conditions such as cardiovascular disease or diabetes, rotator cuff injuries, and aging also increase the risk. Women are also more likely to develop frozen shoulder than men.

Frozen shoulder unfolds gradually, with the initial phase of increasing pain and limited range of motion lasting anywhere between two and nine months. During the next four to 12-month period, the pain lessens, but mobility is greatly curtailed. In the third stage, the shoulder begins to “thaw,” regaining movement and functionality. However, that stage can take up to two years. While the condition can take years to resolve naturally, specific exercises can accelerate recovery and help alleviate discomfort.

3 effective frozen shoulder exercises to try

If you suspect a frozen shoulder, consult your doctor for an evaluation. They may assess your pain and mobility through physical exams and, in some cases, imaging tests like X-rays to rule out other conditions, like arthritis.

Most cases of frozen shoulder don’t require surgery. Anti-inflammatory medications or corticosteroid injections may help manage pain, but physical therapy remains the most effective treatment.

Physical therapists employ a number of treatments, including manual massage, electrical stimulation, and hot/cold therapy, to unlock a frozen shoulder. However, a major part of physical therapy is exercises, some of which, like the three listed here, can be done at home:

1. Pendulum stretch. Relax your shoulders, and lean forward slightly with the affected arm hanging down. Gently swing the arm in a circular motion about a foot in diameter. Repeat 10 times once a day. Increase the diameter as you feel less pain. When ready, swing a light weight of three to five pounds in the affected arm to build strength.
2. Pectoralis stretch. Stand in front of a doorway, placing your arms on the wall slightly above your head. Slowly lean forward until you feel a stretch along the front of your shoulders. Hold the stretch for 15 to 30 seconds. Repeat three times.
3. Cross-body stretch. Sit or stand. With your good arm, lift the affected arm at the elbow up and across your body. Gently stretch the shoulder and hold the stretch for 15 to 20 seconds. Aim to do this exercise at least 10 to 20 times per day.

Don’t let a frozen shoulder slow you down

At All Sports Physical Therapy, our therapists are trained to treat all types of orthopedic conditions like frozen shoulder. With personalized treatment plans, including targeted exercises, we’ll help you regain mobility and get back to your daily routine. Contact us today for a consultation.