Gentle stretches for a frozen shoulder.
Gentle exercises can help loosen a frozen shoulder and ease stiffness. The four movements below are simple enough to do at home, and the aim is regular, comfortable movement rather than forceful stretching.
My frozen shoulder stretch sheet. Tap to enlarge.
Why gentle movement helps a frozen shoulder
In a frozen shoulder the capsule around the joint becomes inflamed, thickened and tight, so the shoulder has less room to move. Keeping the arm completely still feels protective, but it usually allows the stiffness to settle in further. Regular gentle movement keeps as much range as possible while the shoulder works through its natural course.
The aim is not to force the shoulder open. You should feel a stretch and mild discomfort that settles quickly once you stop. Sharp pain, or pain that leaves the shoulder more irritable the following morning, means the movement was too aggressive and should be scaled back.
Four stretches to work through
Warm the shoulder first, then move slowly and within comfort. If you can only manage the pendulum swing at first, start there.
Pendulum stretch
Lean over slightly and let your affected arm hang down. Swing the arm in small circles, or gently back and forth. Use your body momentum rather than your shoulder muscles.
Do this 10 to 15 times.
Wall crawl
Stand facing a wall about three-quarters of an arm's length away. Touch the wall with your fingertips, then slowly walk your fingers up the wall until you feel a stretch.
Hold for 5 seconds, then lower down.
Towel stretch
Hold a towel about three feet long behind your back with both hands. Use your good arm to gently pull the stiff arm upward.
Hold for 15 seconds.
Cross-body stretch
Sit or stand. Use your good hand to lift the affected arm at the elbow, then draw it gently across your chest towards the opposite shoulder.
Hold for 15 seconds.
How to fit this into your day
Little and often
Aim to do these movements 3 to 5 times every day rather than once in a while.
Short sessions win
Several short sessions are usually better tolerated than one long workout.
Expect slow progress
Improvement in a frozen shoulder is measured over several weeks or months, not days.
Be patient and consistent. Small steps today lead to greater movement tomorrow.
Signs that need assessment rather than more stretching
Sharp or severe pain during the movements, or pain that lingers long after you stop
A red, hot or markedly swollen shoulder, especially with fever
New weakness, numbness or tingling in the arm or hand
A significant fall or injury to the shoulder, or sudden inability to move the arm
Chest pain, breathlessness or pain spreading to the jaw, which needs urgent attention
Movement that is not improving at all after several weeks, or pain and swelling appearing in other joints
You can read more about the condition itself, its stages and the treatment options on my frozen shoulder condition page.
Questions my patients often ask me
A stiff shoulder deserves a proper explanation.
If your shoulder movement is very restricted, your sleep is disturbed, or other joints are becoming painful too, an assessment can help confirm the cause and plan the right treatment alongside your exercises.
Dr. Ramani Arumugam
Consultant Rheumatologist & Internal Medicine Physician
Dr. Ramani Rheumatology Clinic
Website: drramani.co · Instagram: @drramani.rheumatology
This guide is for general education and does not provide an individual diagnosis or treatment plan. These stretches may not be suitable after a recent shoulder injury or surgery, or with certain medical conditions. Please consult a qualified healthcare professional if you are uncertain about your symptoms or how to exercise safely.
Educational information only · Not a diagnosis