Jun 05, 2025
By TJICLondon

5 Effective Exercises for Frozen Shoulder Relief

Frozen shoulder (also known as adhesive capsulitis) is a condition that causes shoulder pain and severe stiffness, often lasting for months or even years . It limits your shoulder’s range of motion and can gradually worsen if left untreated . The good news is that gentle movement can help. In fact, regular gentle exercises are one of the best ways to relieve frozen shoulder symptoms and restore mobility . These exercises work by slowly stretching the tightened shoulder capsule and surrounding muscles, which over time reduces pain and increases your range of motion.

Tip: Always warm up your shoulder before exercising. A warm shower or a heating pad for 10–15 minutes will loosen the joint and tissues.. Then perform stretches within a comfortable range - you should feel a gentle pull or tension, but not sharp pain. If an exercise causes pain, ease off; frozen shoulder exercises should be gentle shoulder stretches, not aggressive motions. Patience is key, as improvement is gradual. (If you need guidance on form, consider watching a trusted demonstration video, such as this one provided by the British Elbow & Shoulder Society for frozen shoulder exercises.)

1. Pendulum Swing (Pendulum Stretch)

This classic exercise uses gravity to gently mobilize your shoulder without forcing any movement . It’s often used as a warm-up stretch for frozen shoulders because it loosens the joint in all directions.

Position: Stand beside a table or chair and support your good arm on it. Lean forward a bit and let your affected arm dangle straight down, completely relaxed .
Movement: Gently swing your hanging arm in a small circle (about 1 foot in diameter) like a pendulum . Do 10 circles clockwise, then 10 counter-clockwise. The motion should be generated by momentum - not by actively using your shoulder muscles - so keep it loose.
Progress: As your shoulder loosens up, you can gradually make the circles larger. Never force the motion beyond a mild stretch . Over time, if it feels okay, you might add a light weight (1–2 kg or ~3–5 lb) in your swinging hand to increase the traction and stretch .
Frequency: Do the pendulum once a day or as advised by your physio. It’s a gentle start to get the joint moving.
Reminder: If you feel any sharp pain, stop. The pendulum exercise should relieve stiffness and pain, not aggravate it . It’s normal for the motion to be limited at first, but it will improve gradually with daily practice.

2. Towel Stretch (Internal Rotation Stretch)

The towel stretch is an easy way to improve your shoulder’s flexibility - especially the ability to reach up your back, which is often restricted with a frozen shoulder. All you need is a regular bath towel.

Position: Take a towel about three feet long and hold it behind your back - one hand from below and one from above. (Imagine drying your back with a towel.) Keep the towel horizontal across your lower back .
Movement: Use your good arm (above) to gently pull upward on the towel. This will lift your affected arm behind you, giving your stiff shoulder a nice stretch . You should feel a pulling sensation in the affected shoulder, but no sharp pain. Hold for a moment at the top.
Optional Advanced Stretch: If you want to stretch the opposite direction as well, you can drape the towel over your good shoulder. Then grasp the lower end of the towel with your affected arm and pull downward with the towel (using the good arm to provide resistance) to gently stretch the front of the shoulder . This is a bit more advanced, so only do it if comfortable.
Repetitions: Do this stretch 10–20 times a day (spread throughout the day) . Each stretch can be held for a few seconds. Remember to keep breathing and don’t jerk the towel – use slow, gentle pulls.
Tip: Keep your shoulders relaxed (don’t hunch them). The motion should be slow and gentle. If you feel pain radiating down your arm, ease up. Over time, the towel stretch can really help improve your range of motion for activities like dressing or reaching behind your back .

3. Finger Walks on the Wall (Wall Climbing)

Wall “walks” are great exercises for frozen shoulder relief because they help you gradually reach higher without straining. This exercise, sometimes called the finger walk, improves your ability to lift your arm overhead by using your fingers to assist the motion.

Position: Stand facing a wall, about half a meter (1–2 feet) away. Place the fingertips of your affected arm on the wall at waist level . It helps to stand close enough so that you’re not raising the arm too high to start.
Movement: “Walk” your fingers up the wall slowly, like a spider climbing. Let your fingers do the work - not your shoulder muscles . As your hand moves up, your shoulder will gently flex. Go until you feel a stretch or until you reach shoulder height (or higher, if you’re able) .
Pause and Stretch: When you reach the highest point that’s comfortable, you can pause for a few seconds and gently stretch into that position. You should feel mild tension in the shoulder, but stop if it becomes painful.
Return: Then slowly lower your arm by “walking” the fingers back down. You can use your good arm to help lower the affected arm if needed .
Repetitions: Repeat this exercise about 10 times in a session, once or twice a day. Consistency is key. Over time, try to reach a bit higher as your mobility improves (for example, climbing the fingers up the wall a little more each week).
Tip: Some people mark their progress by noting how high their hand gets on the wall. Remember to keep it pain-free - just a gentle stretch each time. If you feel any “pinch” or sharp pain, stop at that height. With practice, wall walks (finger walks) will help increase your shoulder’s range of motion for activities like reaching a shelf or combing your hair.

4. Cross-Body Reach (Across-the-Chest Stretch)

The cross-body stretch helps loosen the back of your shoulder joint and rotator cuff. It’s useful for restoring the ability to reach across your body (for example, fastening a seatbelt or scratching your opposite shoulder). This stretch is easy to do anytime, even sitting on a chair.

Position: Sit or stand up straight. Relax your shoulders.
Movement: Gently bring your affected arm across your chest toward the opposite side. Use your good arm to support the affected arm: either grasp the affected arm just above the elbow or at the wrist. Lift and guide the arm across your body until you feel a gentle stretch in the back of your shoulder .
Assist and Hold: With your good arm, you can pull the affected arm slightly closer to your chest to deepen the stretch, but do this gently . Once you feel a comfortable stretch (again, not pain), hold that position for about 15–20 seconds . Keep breathing slowly.
Release: Slowly bring your arm back down. Rest a moment and try again.
Repetitions: Aim for 3–5 repetitions of this stretch per session, and do it a few times throughout the day. Regular stretching will gradually increase your cross-body reach.
Tip: Keep your shoulders down (don’t shrug) while pulling your arm across. You should feel the stretch in the back of the shoulder. If the shoulder is very tight, you might only get your arm partway across - that’s fine. With time, your flexibility will improve. This exercise helps relieve tightness in the shoulder and can reduce that dull ache over time .

5. Doorway Stretch (Chest and Shoulder Opener)

The doorway stretch is a gentle exercise that opens up the front of your shoulder and chest. Frozen shoulder often causes tightness in the front capsule and chest muscles due to lack of movement. This stretch can improve shoulder mobility and posture by extending the shoulder joint outward in a pain-free way .

Position: Stand in an open doorway. Raise your arms to your sides, bend your elbows 90 degrees (as if forming a goalpost or an “L” shape with each arm), and place your forearms and palms against the doorframe at about shoulder height . (If this position is too painful, start with your elbows a bit lower than shoulder height.)
Movement: Step one foot forward slowly and gently through the doorway. As you do, you’ll feel a stretch across the front of your shoulders and chest . Keep your back upright; don’t lean your whole body forward excessively – the idea is to let the doorway gently stretch your shoulders back as you step in.
Feel the Stretch: Move until you feel a mild stretch in the front of your shoulders/chest. It should not be sharp or stabbing; never push into pain . You might feel just a light opening sensation across your upper chest.
Hold: Hold the stretch for 15–30 seconds if it remains comfortable . Maintain steady breathing.
Release: Step back slowly to release the stretch. Relax for a moment.
Repetitions: Repeat the stretch about 3 to 5 times. You can do this stretch a couple of times per day. It’s especially nice after you’ve been sitting for a long time, as it helps your posture too.
Tip: Ensure both arms share the stretch evenly. Keep your neck relaxed. The doorway stretch should loosen the shoulder joint and chest muscles without causing pain . If you experience any sharp discomfort, stop and bring your arms down.

Precautions and When to Stop

While these frozen shoulder exercises are generally safe and gentle, it’s important to exercise wisely:

No Sharp Pain: Never force a movement that causes sharp or intense pain. A little discomfort or ache is normal as you stretch a stiff joint, but you should not feel tearing, searing pain. Stretch to the point of tension, not pain . If an exercise suddenly increases your pain, stop and rest.
Go Slow and Gentle: Avoid aggressive stretching or overdoing it. More is not always better – doing these exercises gently a couple of times a day is more effective than trying to “crank” your shoulder aggressively. Overstretching can inflame the joint and do more harm than good . Listen to your body’s limits.
Warm Up and Cool Down: As mentioned, use heat before exercise to warm the shoulder. You can also apply an ice pack after exercising if you experience soreness, which can reduce any inflammation from stretching .
When to Seek Help: If you aren’t seeing any improvement after several weeks of regular exercise, or your shoulder pain is actually worsening, it’s wise to pause and consult a healthcare professional. According to experts, if you don’t make progress within 6–12 weeks or the pain gets worse, you should contact your doctor or physiotherapist . Additionally, see a doctor sooner if your shoulder pain and stiffness are so bad that you can barely move your arm . They might recommend supervised physiotherapy, medications, or other treatments to help.
Professional Guidance: If possible, work with a physiotherapist. They can ensure you’re doing the movements correctly and provide hands-on techniques to further improve your shoulder motion . A therapist will also know how far to push the stretches and can advise you on progressions, preventing you from overdoing it . Everyone’s shoulder condition is a bit different, so professional guidance can personalize your exercise program.

When to Consider Professional Treatment

Gentle home exercises can go a long way in relieving a frozen shoulder. Many people do eventually recover with time and consistent self-care (the frozen shoulder will “thaw” over months) . However, if exercise alone isn’t providing enough relief or if your frozen shoulder is severely limiting your life, it may be time to seek additional treatment.

In stubborn cases, a doctor or specialist can offer options like anti-inflammatory medications, steroid injections to reduce joint inflammation, or advanced therapies to break up the adhesions in the shoulder capsule . Structured physical therapy is also highly effective – sometimes a few sessions with a physiotherapist can jump-start your progress if you’ve hit a plateau.

Remember: You don’t have to “just live with it.” If you’re struggling with a frozen shoulder, consider reaching out to a healthcare professional. At Joint Care London, we specialise in treating shoulder conditions like frozen shoulder. We offer comprehensive care – from expert diagnosis to guided physiotherapy and minimally invasive treatments – to help you regain movement and comfort. Feel free to visit our frozen shoulder treatment page to learn more about how we can help, or contact us for a personalized assessment.

Frozen shoulder can be frustrating and slow to improve, but stay encouraged. By gently stretching and moving your shoulder each day, you’re working to gradually free the joint (adhesive capsulitis exercises really do help) and get back to your normal activities. Always put safety first – gentle consistency beats force – and celebrate small gains in range of motion. If you take care of your shoulder and get help when needed, over time you’ll restore function and find relief . Keep patient and stay proactive, and your shoulder will thank you for it!