Introduction
Frozen shoulder, also known as adhesive capsulitis, is a condition that causes stiffness, pain, and limited range of motion in the shoulder joint. Physiotherapy plays a key role in reducing pain, restoring mobility, and improving daily function.
This guide provides safe exercises and strategies to help you recover from a frozen shoulder.
1. Pendulum Exercise
Pendulum exercises help gently mobilize the shoulder without straining it.
How to do it:
- Lean forward slightly, letting your affected arm hang down.
- Gently swing your arm in small circles, clockwise and counterclockwise.
- Perform for 1–2 minutes, 2–3 times a day.
Source: Wikimedia Commons
Video Reference: Pendulum Exercise for Frozen Shoulder
2. Towel Stretch
Towel stretches improve external rotation and flexibility of the shoulder.
How to do it:
- Hold a towel behind your back with one hand overhead and the other at your lower back.
- Gently pull the towel upward with your top hand, stretching your lower arm.
- Hold for 15–30 seconds, repeat 2–3 times.
Source: Wikimedia Commons
Video Reference: Towel Stretch Tutorial
3. Finger Walk Exercise
Finger walks help increase shoulder flexion gradually.
How to do it:
- Stand facing a wall.
- Place your fingers on the wall at waist level.
- “Walk” your fingers up the wall as high as possible without pain.
- Hold for 5–10 seconds, then slowly lower. Repeat 10 times.
Source: Wikimedia Commons
Video Reference: Finger Walk Exercise
4. Shoulder External Rotation with Band
This exercise strengthens the rotator cuff to support shoulder stability.
How to do it:
- Attach a resistance band to a door or stable surface.
- Keep your elbow bent at 90°, close to your body.
- Pull the band outward slowly, then return.
- Perform 10–15 repetitions, 2–3 sets.
Source: Wikimedia Commons
Video Reference: Shoulder External Rotation Exercise
Tips for Recovery
- Perform exercises gently and regularly, avoiding pain spikes.
- Apply heat before exercises to loosen the shoulder, and ice afterward to reduce soreness.
- Maintain good posture to reduce additional strain on the shoulder.
- Consult a physiotherapist for manual therapy and tailored exercise plans.
Summary
Frozen shoulder physiotherapy can reduce pain, restore mobility, and enhance daily function. Consistent exercises, stretches, and professional guidance promote recovery and prevent long-term stiffness.
You can make a booking online or call us on 0478 260 200. For a limited time, we have free discovery sessions where you get assessed by our physiotherapists and given an outline of how we can help you to have full confidence in working with us. We also offer promotions that include discounted initial sessions to incentivise getting started with your rehabilitation journey.