Frozen shoulder can make it hard to reach, dress, or sleep without pain. The stiffness can feel like your shoulder is locked, limiting your day-to-day life. The good news is that with the right exercises and care, you can improve your shoulder’s movement and reduce pain. At Proactive Health Richmond Physiotherapy Clinic, we guide you through safe, effective frozen shoulder exercises to help you regain your freedom.
What is Frozen Shoulder?
Frozen shoulder, also called adhesive capsulitis, happens when the shoulder joint capsule thickens and tightens, restricting movement. It often develops slowly and goes through stages:
- Freezing Stage: Pain increases, and movement becomes limited.
- Frozen Stage: Pain may lessen, but stiffness increases.
- Thawing Stage: Range of motion slowly improves.
It can last many months to years without treatment. Risk factors include previous shoulder injury, diabetes, thyroid issues, or periods of immobility.
Why Exercises Matter for Frozen Shoulder
Movement is key to recovery. Gentle, guided exercises can:
- Reduce stiffness and pain
- Improve range of motion
- Prevent further loss of movement
- Support blood flow for healing
It is important to perform exercises that match your stage of frozen shoulder. Pushing too hard may increase pain, while avoiding movement can lead to more stiffness.
Warm-Up Before Exercising
Before starting exercises, warm up your shoulder to ease stiffness:
- Take a warm shower for 5–10 minutes, letting warm water hit your shoulder.
- Use a heating pad on low for 15 minutes to loosen the joint.
Best Frozen Shoulder Exercises You Can Try
Here are effective frozen shoulder exercises we guide our clients through at Proactive Health Richmond Physiotherapy Clinic. These are general suggestions and should be performed within your comfort level. Stop if you feel sharp pain.
1. Pendulum Swing
Lean forward with your good arm supported on a table or chair. Let your affected arm hang down. Gently swing it in small circles or forward and back for 20–30 seconds. This helps maintain movement without strain.
2. Towel Stretch
Hold a towel behind your back with one hand and grab the other end with your other hand. Gently pull the towel upward with your good arm to stretch the affected shoulder. Hold for 10–15 seconds and relax. Repeat 5–10 times.
3. Finger Walk
Face a wall and place your fingers of the affected arm on the wall at waist level. Slowly walk your fingers up the wall as high as you can without pain, keeping your shoulder relaxed. Hold for a few seconds, then walk fingers back down. Repeat 5–10 times.
4. Cross-Body Stretch
Use your good arm to lift your affected arm at the elbow and bring it across your body to stretch the back of your shoulder. Hold for 10–15 seconds, then relax. Repeat 5–10 times.
5. External Rotation with a Stick
Hold a stick (like a broom handle) with both hands in front of you. Keep your elbows close to your body and push the stick outward with your good arm, letting your affected arm move outward to the side gently. Hold for 5 seconds, then return. Repeat 10–15 times.
6. Isometric Shoulder Exercises
These are gentle exercises where you tighten your shoulder muscles without moving the joint. Press your hand gently against a wall without letting your shoulder move. Hold for 5 seconds, then relax. Repeat 5–10 times.
Tips for Exercising with Frozen Shoulder
- Perform exercises slowly and gently.
- Breathe normally; do not hold your breath.
- Do not force through pain. You may feel mild stretching discomfort, but sharp pain means you should stop.
- Be consistent. Small, daily practice often helps more than occasional long sessions.
- Apply ice after exercises if your shoulder feels sore.
When to Seek Professional Help
While exercises help, some cases of frozen shoulder need guided treatment. Seek help if:
- Your pain worsens despite exercises.
- You cannot sleep due to shoulder pain.
- Your stiffness continues to increase.
- Your arm feels weaker.
- You are unsure which exercises are safe for your stage of frozen shoulder.
How Physiotherapy Can Help Your Recovery
At Proactive Health Richmond Physiotherapy Clinic, we take a hands-on and personalized approach to frozen shoulder recovery. We assess your shoulder to find your current stage and limitations, then create a plan that combines:
- Gentle manual therapy to reduce pain and improve joint mobility
- Supervised exercises matched to your stage of recovery
- Education on posture and movement patterns to reduce strain
- Home exercise plans to continue progress between sessions
- Dry needling or soft tissue therapy if appropriate for pain relief
Physiotherapy can help speed up your recovery and prevent long-term stiffness.
Preventing Frozen Shoulder in the Future
While not all cases can be prevented, you can reduce your risk by:
- Keeping your shoulder moving, even during injury recovery.
- Practicing good posture to reduce strain.
- Stretching your shoulders regularly, especially if you sit often.
- Managing conditions like diabetes and thyroid issues with your healthcare provider.
If you are recovering from surgery or an injury that requires limiting shoulder use, ask your physiotherapist for safe movement exercises to avoid stiffness.
Why Choose Proactive Health Richmond Physiotherapy Clinic
At Proactive Health Richmond Physiotherapy Clinic, we understand how frozen shoulder can impact your daily life. Our skilled physiotherapists are here to help you:
- Regain your shoulder’s movement
- Reduce your pain
- Learn safe, effective exercises
- Recover at a pace that matches your needs
We use evidence-based methods to guide your recovery and support you through every stage of healing.
Ready to Move Again?
You don’t have to let frozen shoulder limit your life. If you need help starting the right exercises or if your pain and stiffness are not improving, our team at Proactive Health Richmond Physiotherapy Clinic is here to help you get back to moving with confidence.
Call us today to book your personalized assessment and begin your recovery.
