Effective Exercises for Frozen Shoulder: A Comprehensive Guide

Frozen shoulder exercises – Frozen shoulder, or adhesive capsulitis, is a condition characterized by pain, stiffness, and limited range of motion in the shoulder joint. To manage these symptoms, exercises for frozen shoulder are an essential part of the treatment process. These exercises help to reduce stiffness, improve mobility, and enhance strength around the shoulder joint. Below, we’ll discuss the most effective exercises and provide recommendations for frozen shoulder rehabilitation.

The Importance of Exercises for Frozen Shoulder

The primary goal of exercises for frozen shoulder is to improve the range of motion, reduce pain, and help prevent further stiffness. Regular exercise is especially important during the freezing stage, where the shoulder becomes increasingly stiff, and in the frozen stage, where the pain may subside but stiffness persists.

• Active and Passive Movements: Both active (when the patient moves the shoulder) and passive (when the therapist moves the shoulder) movements are important in frozen shoulder rehabilitation. These movements gradually restore function and flexibility.
• Pain Management: Proper exercises can help manage pain, prevent muscle atrophy, and speed up recovery.

Types of Exercises for Frozen Shoulder

• Stretching Exercises for Frozen Shoulder

Stretching is crucial for improving the flexibility of the shoulder joint and reducing muscle tightness. Below are some of the most effective stretching exercises for frozen shoulder:

• Pendulum Swings: Stand with your unaffected arm on a sturdy surface for support. Let the affected arm dangle and gently swing it in small circles in both directions. Gradually increase the size of the circles as mobility improves.
• Towel Stretch: Hold a towel behind your back with both hands, one hand above your shoulder and the other below. Gently pull the towel upward using your good arm, which will stretch the affected shoulder.
• Cross-Body Stretch: Use the unaffected arm to bring the affected arm across the body, just above shoulder height. Hold the stretch for 15–30 seconds, feeling the stretch in the back of the shoulder.
• Wall Climb: Face a wall and walk your fingers up the wall as high as possible. Gradually increase the height as the range of motion improves. This exercise targets shoulder flexion.

• Strengthening Exercises for Frozen Shoulder

Once the range of motion begins to improve, strengthening exercises can help support the shoulder and prevent further injury. Examples of strengthening exercises include:

1. Isometric Shoulder Exercises: Press your palm into a wall or doorframe to engage the shoulder muscles without moving the joint. This helps maintain muscle strength while avoiding excessive strain on the shoulder.
2. Resistance Band Exercises: Use a resistance band to perform exercises that strengthen the rotator cuff muscles. For example, pull the band with both hands while maintaining proper shoulder alignment, targeting external rotation.
3. Scapular Squeezes: Sit or stand with your back straight. Squeeze your shoulder blades together, holding the position for several seconds before relaxing. This exercise strengthens the muscles that stabilize the shoulder.

• Stretching and Strengthening Combined

Incorporating both stretching and strengthening in your rehabilitation program ensures a well-rounded approach to recovery:

• Chin Tucks: This exercise targets the muscles of the neck and upper back, which play a role in shoulder mobility. Gently tuck the chin toward the chest while keeping the back straight and hold for a few seconds.
• Shoulder Blade Squeeze with Overhead Reach: Start by squeezing the shoulder blades together and then gently reach both arms overhead, stretching the shoulder while maintaining control.

• Physiotherapy and NHS-Approved Exercises for Frozen Shoulder

Physiotherapists typically design a tailored exercise program for individuals with frozen shoulder, focusing on gradual improvement of mobility and strength. In addition to manual therapy, physiotherapists may recommend specialized exercises, including the following:

• Passive Range of Motion (ROM) Exercises: A physiotherapist moves the shoulder for you to restore its range of motion, especially when movement is restricted during the freezing and frozen stages.
• Active Assisted ROM Exercises: These involve using a stick or towel to assist in moving the arm through its range of motion. They are particularly beneficial for individuals who have difficulty performing exercises independently.

In the UK, the NHS provides a series of exercise guides for people suffering from frozen shoulder. These guidelines typically emphasize gentle stretching in the early stages and strengthening exercises as mobility improves.

• Best Exercises for Frozen Shoulder

The best exercises for frozen shoulder depend on the stage of the condition and the individual’s progress. A combination of stretching and strengthening exercises is essential for a successful recovery. Key exercises to include in your routine are:

• Pendulum Swings (for early-stage mobility)
• Towel Stretches (for improving external rotation)
• Wall Climb (for increasing shoulder flexion)
• Resistance Band Exercises (for strengthening rotator cuff muscles)

Curapod and Frozen Shoulder Rehabilitation

In addition to physical exercises, Curapod, a device that uses electrical stimulation, can be a beneficial tool for managing frozen shoulder symptoms. Here’s how Curapod can help:

• Pain Relief: Curapod provides electrical stimulation that can help reduce pain and discomfort, making it easier for patients to engage in physical therapy and exercises without pain inhibition.
• Muscle Relaxation: It helps relax the shoulder muscles, reducing tightness and improving flexibility during the stretching phase of rehabilitation.
• Improved Blood Flow: By stimulating blood circulation, Curapod enhances the healing process, helping the body recover more quickly after exercise.

Using Curapod in conjunction with frozen shoulder exercises can accelerate recovery and help manage pain and stiffness, supporting the rehabilitation process at each stage.

References (Cardiff Harvard Style)

1. Mayo Clinic, 2025. Frozen Shoulder: Symptoms and Causes. Available at: https://www.mayoclinic.org/diseases-conditions/frozen-shoulder/diagnosis-treatment/drc-20370892 [Accessed 28 February 2025].
2. American Academy of Orthopaedic Surgeons (AAOS), 2025. Frozen Shoulder: Symptoms, Causes, and Treatment. Available at: https://www.aaos.org/diseases–conditions/frozen-shoulder/ [Accessed 28 February 2025].
3. Spine-Health, 2025. Frozen Shoulder Treatment and Exercises. Available at: https://www.spine-health.com/conditions/shoulder-pain/frozen-shoulder [Accessed 28 February 2025].

Elder, A., 2021. How to Relieve Frozen Shoulder: Tips and Exercises. Available at: https://www.emedihealth.com/wellness/fitness/relieve-frozen-shoulder [Accessed 28 February 2025].