5 stretches to help relieve a frozen shoulder

Frozen shoulder does one thing consistently: it makes movement feel like something to avoid. The shoulder tightens gradually, and the instinct to protect it – to hold it still, to wait for the pain to pass – is understandable. The problem is that stillness makes frozen shoulder worse, not better. The tissue surrounding the joint becomes more restricted the less it is used. Gentle, progressive movement is not just helpful; it is the primary mechanism of recovery.¹

Frozen shoulder moves through stages. In the early freezing stage, pain is at its most intense and movement begins to restrict. In the frozen stage, pain may plateau but stiffness takes over. In the thawing stage, movement gradually returns. These stretches are relevant across all three stages, though the level of resistance and the range of motion you work within will vary depending on where you are in the process. If you are not sure which stage you are in, a physiotherapist can assess you and calibrate a programme accordingly.²

The five stretches below come from standard physiotherapy practice for frozen shoulder. They target the key movement restrictions that adhesive capsulitis causes — flexion, abduction, external rotation, and internal rotation — and can be performed at home without equipment. Work within your tolerance. Tension is expected; sharp pain is a signal to stop.

Before you begin

A warm shower or warm compress on the shoulder for five to 10 minutes before stretching can help relax the joint capsule and make movement more comfortable. Stretching a cold, stiff joint is harder and may feel more painful than it needs to.³

Move slowly throughout each stretch. Use your unaffected arm to assist where needed. Never push into sharp pain. Some discomfort and a sense of pulling or tightness are normal; these are signs the tissue is being gently loaded. Stop if pain is sharp, worsening, or radiates down the arm.

These stretches can be performed once daily to start, building to two to three times per day as your tolerance improves. Consistency over weeks and months matters more than intensity in any single session.⁴

The best frozen shoulder stretches and exercises

Pendulum exercise for frozen shoulder

What it targets: General shoulder mobility. The pendulum uses gravity and momentum rather than muscular effort, making it the gentlest option and the most suitable starting point if you are in the early, high-pain stage.

How to do it: Stand and lean forward slightly, supporting yourself with your unaffected arm on a table or chair. Let your affected arm hang freely. Gently swing the arm in small circles — roughly 30 centimetres in diameter — using your body to initiate the movement rather than your shoulder muscles. Perform 10 circles in each direction.

Frequency: Once daily to start. As symptoms improve, you can increase the diameter of the circles gradually. Avoid forcing range.

Towel stretch (internal rotation)

What it targets: Internal rotation — the behind-the-back movement that frozen shoulder restricts early and significantly. This stretch also works the chest and anterior shoulder.

How to do it: Hold a towel behind your back with both hands — your unaffected arm above, affected arm below. Use your unaffected arm to gently pull the towel upward, drawing the affected arm upward behind your back until you feel a stretch. Hold for 30 seconds. Repeat three times on each side.

Frequency: Once or twice daily. If the range is very limited, start gently and progress gradually rather than forcing the movement upward.

Supine shoulder stretch (flexion)

What it targets: Shoulder flexion — raising the arm forward and overhead. This movement is often painful and limited in frozen shoulder. Lying down removes the weight of gravity from the shoulder and allows a more relaxed stretch.

How to do it: Lie on your back. Place one or two pillows under your affected arm for support. Slowly raise your arm above your head, keeping it straight, using your unaffected arm to assist if needed. Raise only to the point where you feel tension, not sharp pain. Hold for 30 seconds, then lower slowly. Repeat three times.

Frequency: Once or twice daily. Over time, you should be able to increase the overhead range as the capsule gradually loosens.

Cross-body stretch for frozen shoulder (posterior capsule)

What it targets: The posterior (back) shoulder capsule and biceps area. Tightness in the posterior capsule is a common feature of frozen shoulder and contributes to the restriction in horizontal movement across the body.

How to do it: Bring your affected arm across the front of your body at roughly shoulder height. Use your unaffected arm to gently support and draw the arm closer to your chest until you feel a stretch at the back of the shoulder. Keep the shoulder relaxed, not shrugged. Hold for 20 to 30 seconds, then release. Repeat three to four times.

Frequency: Once or twice daily. This stretch can also be done seated, which some people find more comfortable.

Wall abduction stretch

What it targets: Shoulder abduction — raising the arm out to the side. This is often one of the most restricted movements in frozen shoulder. Using the wall as resistance makes the stretch controlled and easier to gauge.

How to do it: Stand or sit with your back against a wall. Slowly move your affected arm away from your body to the side, sliding it up the wall until you feel tension in the shoulder. Hold for 10 seconds, then lower. Repeat twice on each side.

Frequency: Once daily, building towards twice daily as tolerance improves. Over time, aim to increase the height your arm reaches along the wall.

What to do if stretching is not enough

Stretching helps, but it is only one part of frozen shoulder management. A full recovery programme typically includes strengthening exercises alongside stretching — building the rotator cuff and shoulder blade muscles that support the joint and reduce strain on the capsule as mobility returns. Without targeted strengthening, mobility gains from stretching can be fragile.^1,4

A physiotherapist will also help you understand which stage you are in and adjust the programme accordingly. The freezing stage requires a different balance of rest and movement than the frozen or thawing stages. Working at the wrong intensity for your stage can slow progress or increase pain. Clinical guidelines consistently recommend supervised physiotherapy as the most effective conservative treatment for frozen shoulder.¹

HOW SWORD WORKS

Dedicated physiotherapist. Real-time guidance. From home.

Your matched Portuguese physiotherapist builds your programme, reviews your sessions, and adjusts your plan as you progress. Each movement is guided with real-time feedback via the Sword app.

Start your programme

Frozen shoulder takes time. Most people recover fully, but the process typically spans months rather than weeks. Starting treatment earlier in the freezing stage shortens the overall timeline. If your shoulder has been stiff for more than a few weeks and is not improving, getting assessed sooner rather than later makes a real difference.

The bottom line

Frozen shoulder resolves, but it requires consistent effort over time. These five stretches target the key movement restrictions that adhesive capsulitis causes and can be done at home, without equipment, as part of a daily routine.

The rule across all of them is the same: work to the edge of tension, hold steadily, and come back the next day. Progress in frozen shoulder is cumulative — it builds slowly across many sessions, not dramatically within one.

If you are not already working with a physiotherapist, it is worth getting an assessment. Stretches alone are rarely sufficient — a full programme that includes strengthening and is calibrated to your stage of recovery produces better and faster results.