Top 7 Exercises for Frozen Shoulder Relief at Home

Relieve Pain, Regain Mobility with Expert-Recommended Frozen Shoulder Exercises!

If you're struggling with stiffness, pain, or limited motion in your shoulder, you might be dealing with frozen shoulder—a condition medically known as adhesive capsulitis. At Dr SumitZ Orthopedic & Physiotherapy Clinic in Baner, we often treat patients who experience limited shoulder mobility that affects their day-to-day activities.

Fortunately, with the right approach and consistency, you can begin your recovery at home through safe and effective frozen shoulder exercises. These targeted movements improve mobility, reduce pain, and restore shoulder function without the need for invasive procedures.

What Is Frozen Shoulder?

Frozen shoulder occurs when the connective tissue around the shoulder joint becomes inflamed and thickens, restricting movement. This condition often develops gradually, usually following prolonged immobility due to injury, surgery, or certain medical conditions like diabetes.

The good news? You can start with frozen shoulder exercises and stretches at home to ease symptoms and improve function.

Important Note Before You Start

Always warm up your shoulder with a heating pad or warm shower for 10–15 minutes before doing any frozen shoulder physical exercise. If you feel sharp or increasing pain during any movement, stop immediately and consult a pyhsiotherapy specialist.

Top 7 Frozen Shoulder Exercises to Try at Home

1. Pendulum Stretch

Type: Gentle Mobility Exercise
How to Do It:

• Stand and lean forward slightly.
• Let the affected arm hang loosely.
• Swing it gently in small circles (clockwise and then counterclockwise) 10 times each.

This is one of the safest stretching exercises for frozen shoulders, especially in the early stages.

2. Towel Stretch

Type : Gentle Mobility Exercise
How to Do It :

• Stand and lean forward slightly.
• Let the affected arm hang loosely.
• Swing it gently in small circles (clockwise and then counterclockwise) 10 times each.

This is one of the safest stretching exercises for frozen shoulders, especially in the early stages.

3. Cross-Body Reach

Type: Flexibility and Stretch
How to Do It:

• Use your unaffected hand to lift the affected arm across your body at shoulder level.
• Hold the stretch for 15–30 seconds, and repeat 10–15 times.

This helps relieve tightness and improve shoulder flexibility.

4. Wall Climb (Finger Walk)

Type: Active Range of Motion
How to Do It:

• Face a wall and place your fingertips against it at waist height.
• Slowly “walk” your fingers upward as high as comfortably.
• Hold for a few seconds and walk fingers back down.

A great daily exercise for frozen shoulder to encourage joint movement.

5. Armpit Stretch

Type: Targeted Mobility Exercise
How to Do It:

• Use your good arm to lift the affected arm onto a shelf or table chest-height.
• Gently bend your knees to stretch the armpit.
• Straighten and repeat 10–15 times.

This is one of the underrated but powerful frozen shoulder exercises and stretches to improve mobility.

6. External Rotation (Using Resistance Band)

Type: Strengthening
How to Do It:

• Hold a resistance band with both hands, elbows bent at 90°.
• Rotate the affected arm outward, keeping the elbow tucked to your side.
• Return slowly.

This frozen shoulder physical exercise is ideal for regaining muscle strength safely.

7. Sleeper Stretch

Type: Deep Stretching
How to Do It:

• Lie on your affected side with your elbow at 90°.
• Use your other hand to gently push your forearm down toward the bed or floor.
• Hold for 20 seconds and repeat.

A more advanced stretching exercise for frozen shoulder, best done once basic mobility returns.

How Often Should You Do These Exercises?

Consistency is key. Aim to do these frozen shoulder exercises 1–2 times a day, depending on your comfort level. Start slow, and don’t force movements. Over time, you’ll notice improvement in range and reduction in pain.

When to See a Specialist?

If these frozen shoulder exercises for quick relief don’t improve your condition within a few weeks or if pain worsens, it’s time to seek professional help. At Dr SumitZ Orthopedic & Physiotherapy Clinic, we provide personalised physiotherapy programs tailored to each stage of frozen shoulder recovery.

We combine home care guidance with hands-on therapy, ensuring you recover faster with the right support and expertise.

Final Thoughts

Frozen shoulder can be frustrating, but it’s not permanent. With the right exercises for frozen shoulder, you can manage symptoms effectively from the comfort of your home. These gentle yet powerful stretches will help unlock stiffness and restore your shoulder’s mobility over time.

Ready to take control of your recovery? Reach out to Dr SumitZ Orthopedic & Physiotherapy Clinic in Baner to schedule a consultation or guided therapy session. We’re here to help you move freely again.

Visit us on: Drsumitiz.com

Call us on: +91 9545559434