Key Takeaways
- Frozen shoulder causes stiffness and pain that limit shoulder movement over time.
- Gentle stretching exercises help reduce stiffness and improve flexibility.
- Strengthening exercises support long-term shoulder stability and function.
- Avoiding overexertion is critical to prevent setbacks during recovery.
- Dr. Christopher Swanson, a double-board-certified orthopedic surgeon, provides expert care for frozen shoulder, including guidance on physical therapy, medications, advanced injections, and minimally invasive procedures as needed. Schedule an appointment to receive personalized care and safe rehabilitation support.
Why Exercise Matters for Frozen Shoulder Recovery
Frozen shoulder develops when the joint capsule tightens and thickens, restricting movement in all directions. Without movement, stiffness can worsen. Carefully guided exercises help:
- Maintain and improve the range of motion
- Reduce joint stiffness
- Support healthy circulation
- Restore functional shoulder movement
Exercise should always be controlled, gradual, and pain-aware. Forcing movement can increase inflammation and delay recovery.
Stretching Exercises to Reduce Frozen Shoulder Stiffness
Stretching focuses on gently lengthening the shoulder capsule and surrounding tissues. These exercises are often introduced early and adjusted as mobility improves.
1. Pendulum Stretch
Purpose: Relieves pain and promotes gentle shoulder movement.
How to perform:
- Lean forward slightly while supporting yourself with the unaffected arm.
- Let the affected arm hang down.
- Gently swing the arm in small circles.
- Perform 10 circles in each direction once or twice daily.
This exercise helps relax the shoulder without stressing the joint.
2. Towel Stretch
Purpose: Improves internal rotation and flexibility.
How to perform:
- Hold a towel behind your back with both hands.
- Use the unaffected arm to pull the affected arm upward gently.
- Hold the stretch for 15–30 seconds.
- Repeat 5–10 times daily.
This stretch should create tension, not sharp pain.
3. Finger Walk (Wall Climb)
Purpose: Encourages gradual overhead movement.
How to perform:
- Face a wall at arm’s length.
- Use your fingers to “walk” the affected arm up the wall.
- Raise the arm as high as comfortable.
- Slowly lower and repeat 5–10 times.
Finger walking allows controlled motion without heavy muscle activation.
Strengthening Techniques for Shoulder Recovery
Once stiffness improves, strengthening exercises help support long-term function. Strength training is typically introduced later in recovery and guided by physical therapy recommendations.
4. External Rotation With Resistance
Purpose: Strengthens the rotator cuff muscles that support shoulder stability.
How to perform:
- Keep your elbow bent at your side.
- Use a resistance band or light resistance.
- Slowly rotate the arm outward.
- Hold briefly and return to the starting position.
- Perform 10–15 repetitions.
This exercise should be pain-free and controlled.
5. Cross-Body Shoulder Stretch With Control
Purpose: Improves flexibility while engaging stabilizing muscles.
How to perform:
- Gently bring the affected arm across your chest.
- Use the opposite arm for support.
- Hold for 15–30 seconds.
- Repeat 5–10 times.
This stretch helps maintain mobility without excessive strain.
How to Avoid Overexertion During Rehab
Overdoing exercises can slow progress and increase discomfort. To protect recovery:
- Stretch only to the point of mild tension—not pain
- Avoid sudden or jerking movements
- Stop exercises that cause sharp or worsening pain
- Progress gradually under professional guidance
Consistency matters more than intensity when treating frozen shoulder.
The Role of Physical Therapy in Frozen Shoulder Treatment
Physical therapy is one of the most effective tools for frozen shoulder recovery. Therapy programs are customized based on the stage of the condition and individual mobility limitations.
Benefits of physical therapy include:
- Structured progression of exercises
- Professional guidance to prevent injury
- Improved flexibility and strength
- Reduced risk of long-term stiffness
Dr. Swanson incorporates physical therapy guidance into frozen shoulder treatment plans to help patients regain movement safely and efficiently.
When Exercises Aren’t Enough
While exercise is essential, some patients require additional treatment to progress.
Medications
Medications may be used to manage pain and inflammation, making exercise and therapy more tolerable.
Advanced Image-Guided Injections
For persistent pain or stiffness, advanced injections may help reduce inflammation and improve mobility. These injections are delivered with image guidance to ensure accuracy.
Minimally Invasive Procedures
If conservative treatments do not restore adequate movement, minimally invasive procedures such as arthroscopic capsular release may be considered. When surgical care is appropriate, Dr. Swanson incorporates Enovis-supported orthopedic technologies to enhance surgical planning and precision, supporting improved recovery and shoulder mobility.
Tips for Maintaining Progress at Home
Long-term improvement depends on consistent care. Helpful habits include:
- Performing prescribed exercises regularly
- Avoiding prolonged shoulder immobilization
- Maintaining good posture
- Modifying activities to reduce strain
- Attending follow-up appointments to track progress
Home exercises are most effective when paired with professional oversight.
Build Mobility Safely With Expert Frozen Shoulder Guidance
Frozen shoulder recovery requires patience, consistency, and the right support. Targeted exercises play a vital role in reducing stiffness and restoring shoulder mobility, but they must be performed safely and appropriately.
If frozen shoulder pain or stiffness is limiting your daily activities, schedule an appointment with Dr. Christopher Swanson. Expert evaluation and personalized care can help you regain movement, reduce pain, and protect long-term shoulder health.
Frequently Asked Questions
Are exercises safe for frozen shoulder?
Yes, when performed correctly and guided by a specialist. Exercises should be gentle and progress gradually.
How often should I do frozen shoulder exercises?
Most exercises are performed daily or as recommended by a physical therapist. Consistency is key.
Can exercises cure frozen shoulder?
Exercises support recovery but are most effective when used as part of a comprehensive treatment plan that may include therapy, medications, or injections.
When should I stop exercising my shoulder?
Stop if you experience sharp pain, worsening symptoms, or swelling. Consult a specialist before continuing.
Should I see a shoulder specialist near me for frozen shoulder?
Yes. Professional evaluation ensures the correct diagnosis and safe, effective treatment tailored to your recovery stage.
