Frozen shoulder physical exercise: what to know

Frozen shoulder, also called adhesive capsulitis, can tighten the capsule around the shoulder joint. This can make reaching overhead, fastening clothing or turning the arm outward difficult. Shoulder pain may be stronger early on, while stiffness and reduced movement can become more noticeable as the condition progresses. Exercise aims to preserve usable movement and gradually improve comfort; it does not work by suddenly pulling the joint loose.

A physiotherapist may assess which movements are limited and distinguish frozen shoulder from problems such as rotator cuff tendinitis. The right programme changes with irritability: a highly painful shoulder may need smaller movements, while a less irritable shoulder may tolerate longer stretches.

Warm the shoulder with a comfortable shower or other gentle heat if that helps you move. Try slow pendulum movements, assisted elevation with the other hand, and an easy outward-rotation stretch, stopping before sharp pain, tingling or a strong flare. Keep the neck relaxed and breathe normally. Several brief sessions can be easier to tolerate than one demanding session.

Do not bounce, force the arm behind your back or add resistance without instruction. Record which movements become easier and whether soreness settles after practice. A clinician may combine home exercises with physiotherapy, hydrotherapy or another treatment when pain prevents meaningful movement.

Arrange an assessment if shoulder pain or stiffness is limiting sleep, dressing or work, or if movement is steadily worsening. Seek urgent medical help for sudden severe pain after an injury, a visibly deformed shoulder, new arm weakness, persistent numbness, a cold or blue hand, chest pressure or trouble breathing. Stop an exercise that causes escalating pain rather than ordinary short-lived soreness.

Ask which movements are appropriate for your current phase, how far to stretch, what level of soreness is acceptable, and when to progress. You can also ask whether another diagnosis should be checked, whether an injection is suitable, and how progress will be measured.