5 Frozen Shoulder Exercises for Quick Relief at Home

​​Waking up with a stiff, painful shoulder or struggling to reach for something on a shelf can feel defeating.  If you’ve been dealing with a frozen shoulder, you know how frustrating it is when even the simplest movements—like putting on a shirt or brushing your hair—become challenging.  

The good news is that you don’t have to stay stuck in this cycle. With a little patience and a few simple exercises, you can start to ease the stiffness, relieve the pain, and regain the movement you’ve been missing. In this guide, we’ll walk you through five easy exercises you can do at home to get back to feeling more like yourself.

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Understanding Frozen Shoulder

Frozen shoulder, medically known as adhesive capsulitis, is a condition that causes pain, stiffness, and limited movement in your shoulder joint. It happens when the connective tissue around the shoulder thickens and tightens, making it harder to move your arm without discomfort. 

Over time, this tightness can severely limit your ability to perform simple tasks like reaching, lifting, or even sleeping comfortably.

Causes

• Prolonged immobility
• Injury or trauma
• Inflammation
• Chronic conditions (e.g., diabetes, thyroid disorders, heart disease)
• Age (40+) and gender (more common in women)
• Autoimmune responses

Symptoms

The hallmark signs of frozen shoulder include persistent pain, stiffness, and difficulty moving your shoulder. It typically develops in three stages:

1. Freezing Stage: Pain worsens, and movement becomes increasingly limited.
2. Frozen Stage: Pain may lessen, but stiffness remains, making it hard to use the shoulder.
3. Thawing Stage: Movement begins to improve gradually as the shoulder “unlocks.”

Importance of Exercise

While it might feel tempting to rest your shoulder entirely, too much inactivity can worsen stiffness and slow recovery. Gentle exercises are one of the best ways to reduce pain, restore movement, and improve circulation to the shoulder joint. Consistent movement helps loosen tight tissues and retrain your shoulder to move comfortably again.

Preparation Before Exercises

Proper preparation is key to ensuring that your frozen shoulder exercises are safe and effective. Taking a few minutes to warm up and follow safety guidelines can help you avoid injury and make the exercises more comfortable.

Warm-Up Routines

Before starting, spend 5–10 minutes doing gentle movements to loosen up your shoulder. Try:

• Shoulder rolls (forward and backward)
• Arm swings (side to side or in small circles)
• A warm compress on the shoulder to relax tight muscles and improve blood flow

Tools

You don’t need much to get started, but having these items on hand can enhance your routine:

• Resistance bands for gentle stretching exercises
• Small weights (1–3 pounds) for added resistance if your shoulder is ready
• A towel or your body weight, which can work just as effectively

Safety Tips

Keep these tips in mind to avoid strain or worsening your shoulder pain:

• Move slowly and stay within a comfortable range of motion.
• Stop any exercise that causes sharp or intense pain.
• Avoid overextending or forcing your shoulder to move too far.
• Start with short sessions (5–10 minutes) and increase gradually.
• Consult a healthcare professional if you’re unsure about any movement.

5 Frozen Shoulder Exercises for Quick Relief

These gentle exercises can help reduce stiffness, ease pain, and improve mobility in your shoulder. Each movement is designed to be safe and simple, making them easy to do at home. Let’s get started!

1. Pendulum Stretch

The pendulum stretch uses gravity to create a gentle swaying motion in your shoulder joint, helping to relieve stiffness.

• Stand next to a sturdy surface like a table or chair, and rest your healthy hand on it for support.
• Lean forward slightly, allowing your affected arm to hang straight down.
• Gently swing your arm in small circles, clockwise and then counterclockwise.
• Gradually increase the size of the circles as it feels comfortable.

Benefits: Relieves stiffness and improves circulation in the shoulder.
Duration: 2–3 minutes per session.

2. Towel Stretch

This stretch uses a towel to help extend your shoulder’s range of motion.

• Hold a towel behind your back with one hand and grab the other end with your other hand.
• Use your stronger arm to gently pull the towel upward, stretching the affected shoulder.
• If comfortable, pull the towel downward to stretch in the opposite direction.

Benefits: Increases flexibility and helps restore movement in the shoulder.
Tip: Use a small towel to start, and avoid pulling too hard.

3. Cross-Body Shoulder Stretch

This exercise stretches the shoulder and upper back muscles.

• Use your unaffected arm to gently pull your affected arm across your chest, keeping it at shoulder height.
• Hold the stretch for 15–30 seconds and release.
• Repeat 3–5 times, switching arms if needed.

Benefits: Relieves tightness in the shoulder and upper back.
Tip: Keep your shoulders relaxed and avoid twisting your body while holding the stretch.

4. Finger Walk Exercise

This exercise uses your fingers to help improve shoulder flexibility.

• Stand facing a wall, about an arm’s length away.
• Place the fingers of your affected hand on the wall at waist level.
• Slowly “walk” your fingers up the wall, as high as you comfortably can, while keeping your arm slightly bent.
• Lower your arm slowly and repeat.

Benefits: Improves shoulder flexibility and range of motion.
Tip: Let your fingers do most of the work—don’t force your shoulder to stretch too far.

5. Doorway Stretch

This stretch helps open up the chest and shoulder joints.

• Stand in a doorway with your arms bent at 90 degrees and your hands resting on the doorframe.
• Step one foot forward gently, feeling a stretch across your chest and shoulders.
• Hold for 15–30 seconds, then release.

Benefits: Loosens the shoulder joint and improves posture.
Tip: Keep the stretch gentle—don’t push into pain.

Post-Exercise Care

Taking care of your shoulder after exercises is just as important as the exercises themselves. Proper aftercare can help enhance recovery, reduce soreness, and track your progress as your shoulder improves.

Cooling Down

Cooling down with light stretches can relax your muscles and prevent stiffness after exercise.

• Gently roll your shoulders forward and backward.
• Stretch your arm across your body (like the cross-body stretch mentioned earlier) to help release tension.
• Hold each stretch for 15–30 seconds, breathing deeply to promote relaxation.

Ice/Heat Application

Using ice or heat therapy can help manage post-exercise soreness and reduce discomfort.

• Ice: Apply an ice pack wrapped in a towel to the affected shoulder for 10–15 minutes to reduce inflammation if your shoulder feels sore or swollen.
• Heat: Use a warm compress for 15 minutes to relax tight muscles and improve circulation if you feel stiffness.

Tip: Choose ice or heat depending on your symptoms, but never apply either directly to your skin.

Tracking Progress

Keeping a journal of your progress can help you stay motivated and notice small improvements in your shoulder’s mobility.

• Write down how far you can move your arm or how many repetitions of an exercise you can complete comfortably.
• Note any changes in pain, stiffness, or range of motion.
• Share your progress with a healthcare provider if needed for additional guidance.

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Key Takeaways

• Frozen shoulder, characterized by pain and stiffness, can be significantly improved from gentle exercises that help restore mobility and reduce discomfort over time.
• Effective home exercises include the Pendulum Stretch, Towel Stretch, Cross-Body Shoulder Stretch, Finger Walk Exercise, and Doorway Stretch, all designed to safely improve range of motion.
• Tracking progress with small, consistent efforts can help monitor improvements and keep motivation high as your shoulder gradually unlocks.