Frozen Shoulder Exercises

About frozen shoulder

Frozen shoulder (adhesive capsulitis, “fifty-year shoulder”) is a common shoulder condition. The main symptom is shoulder pain — intermittent or constant — that typically worsens at night and can disturb sleep. As it progresses, shoulder movement becomes increasingly limited, affecting daily tasks such as dressing, combing hair and washing the face.

⚠️ If shoulder pain appears, first confirm whether it is frozen shoulder; avoid blind exercise, which can worsen it. Do the following gently, within a pain-free or only mildly uncomfortable range.

Nine home exercises

1. Wall climbing: facing a wall, let the fingers of the affected side “climb.” Move slowly to avoid sharp pain. 10–20 repetitions; helps open the adhered joint.
2. Arm swings: feet shoulder-width apart, swing the affected arm forward and back, gradually increasing the range to tolerance.
3. Reverse hand pull: place the back of the affected hand on the lower back; use the healthy hand to gently draw it toward the opposite shoulder blade. Gentle, gradual range.
4. Arm circles: standing or supported, shoulder relaxed, draw circles forward, up, back and down — 10 each way. Keep the arm no higher than the shoulder.
5. Pendulum: bend forward, let the affected arm hang and swing like a pendulum, 10–20 times, to relax the muscles and increase range.
6. Towel stretch: hold a towel with both hands and gently pull toward the body until you feel a stretch; hold 15–30 seconds, then switch sides.
7. Forward flexion: raise the affected arm (or with help) as high as possible, hold 5 seconds, lower slowly. 3–5 reps, twice daily.
8. Abduction: hands clasped behind the head, open the elbows out as far as possible, hold 5 seconds, lower slowly. 3–5 reps, twice daily.
9. External rotation: elbow bent 90°, upper arm against the chest, open outward as far as possible, hold 5 seconds, lower slowly. 3–5 reps, twice daily.

If pain worsens markedly or restriction persists, please seek assessment early.