5 Best Shoulder Stretches for Frozen Shoulder Relief

Frozen shoulder limits movement and can cause months or even years of pain and stiffness. Stretching is one of the best ways to regain mobility and reduce discomfort. Here’s a quick summary of the top stretches and tips to get started:

• Pendulum Stretch: Use gravity to gently move your shoulder.
• Towel Stretch: Improve flexibility with a simple towel.
• Wall Walking: Gradually increase shoulder mobility by "walking" your fingers up a wall.

Quick Tips:

1. Always warm up before stretching (e.g., arm circles, wall slides).
2. Use heat (like a warm shower) to relax muscles.
3. Stretch 3 times daily - morning, afternoon, and evening.
4. Stop if you feel sharp pain; stick to gentle movements.

Most people see progress within 6–12 months with consistent effort. If pain persists, consult a doctor or physical therapist. Keep reading for detailed instructions and a daily plan!

7 BEST Frozen Shoulder Exercises at Home - Harvard ...

Before You Start Stretching

Getting ready the right way is key to safe and effective shoulder stretching while reducing the chance of injury.

How to Warm Up

Start with gentle movements to get your blood flowing and prepare your muscles.

• Arm Circles: Stand with your feet shoulder-width apart. Swing your arms in small circles, gradually making them larger.
• Wall Slides: Face a wall, place your palms at shoulder height, and slide your hands upward and then back down.
• Chest Hugs: Wrap your arms around your chest, alternating which arm is on top each time.

Applying a warm shower or a heating pad to your shoulder for 10–15 minutes can also help loosen tight muscles. Once you're warmed up, follow these safety tips to avoid injury.

Safety Guidelines

If you’re dealing with frozen shoulder, it’s a good idea to work under the supervision of a doctor or physical therapist.

• Pay attention to your body: Stretch until you feel a sensation, but stop if it turns into pain.
• Take it slow: Avoid forcing movements or bouncing during stretches.
• Stick with it: Perform stretches several times a day for the best results.
• Stop immediately: If you experience sharp pain or discomfort, pause and reassess.

Basic Tools Needed

Here’s a quick list of items that can make your stretching routine easier:

Keep these tools handy during your routine. While electronic massage tools can improve mobility, they’re not necessary for the stretches covered here.

3 Key Stretches for Frozen Shoulder Relief

Here are three stretches to help improve shoulder movement and ease stiffness.

1. Pendulum Stretch

The pendulum stretch, also called the Codman exercise, uses gravity to gently move the shoulder joint.

How to Do It: Stand next to a sturdy table and place your unaffected hand on it for support. Keep your feet slightly wider than shoulder-width apart and bend forward at the hips (about 75–90°), letting your affected arm hang freely.

Movement: Swing your arm gently side-to-side, front-to-back, and in small circles (less than 8 inches). Start with 30 seconds for each movement and gradually increase to 3–5 minutes. Aim to do this 5 times a day.

2. Towel Stretch

This stretch uses a towel to help improve shoulder flexibility.

Steps:

• Hold one end of a towel behind your back.
• Grab the other end with your unaffected hand.
• Gently pull the towel upward using your unaffected arm.

Do 10–20 repetitions daily, stretching to the point of tension but avoiding pain.

3. Wall Walking

This exercise involves "walking" your fingers up a wall to enhance shoulder mobility.

Instructions:

• Start with small, gentle movements and increase your range gradually.
• Keep your back straight and maintain good posture.
• Stop immediately if you feel pain or discomfort.
• Warm up before starting and stay hydrated.

Including these stretches in your daily routine can help you regain shoulder mobility over time.

SHOP SHOULDER RELIEVER TO HELP RELIEVE FROZEN SHOULDER 

Daily Stretching Plan

Now that you know the warm-up and safety steps, it's time to integrate these stretches into your daily routine to see consistent progress.

Setting Up Your Schedule

Aim to stretch three times a day:

• Morning: Right after a hot shower.
• Afternoon: Following 30 minutes of light aerobic activity.
• Evening: After relaxing in a warm bath.

Building Strength Gradually

Take it slow and steady. Gradually increase the number of repetitions, but always stay within your comfort zone - never push through pain. Track your progress by noting your range of motion each session. Start with simple stretches, holding them briefly, and gradually extend the duration. When the pain subsides, you can introduce light resistance, like a 12-ounce soup can.

A 2005 study revealed that individuals who stayed within their pain limits during exercise experienced remarkable progress. By 12 months, 64% had regained nearly normal, pain-free shoulder motion, and by 24 months, this number rose to 89%.

"In the first and most painful stage of frozen shoulder, go slow. Increase the repetitions over time, without increasing the pain you're experiencing." – Marjorie Hecht

Daily practice is key. Stick to the safety and warm-up guidelines you’ve learned, and let consistency work in your favor.

Adding Other Treatments

To support your stretching routine, consider these additional steps:

• Apply heat to your muscles before stretching to loosen them up.
• Incorporate 30 minutes of walking or swimming each day to promote joint health.
• If you feel discomfort, reduce the intensity of your stretches.

With regular effort, you may start noticing improvements within six weeks.

Here’s a simple tracking table to help you stay organized:

Getting Extra Help

Warning Signs

While many recover through stretching and physical therapy, certain symptoms might indicate the need for further evaluation:

• Persistent Pain: Pain that continues despite following therapy recommendations.
• Limited Progress: Little to no improvement after 6–12 months of dedicated physical therapy.
• Worsening Stiffness: Increasing stiffness even during therapy sessions.

If you notice these issues, it’s time to look into professional treatments.

Treatment Options

When self-care doesn’t lead to improvement, the following treatments may help:

Dr. Christopher Camp from Mayo Clinic emphasizes the importance of proper diagnosis:
"Stiffness that lasts beyond a full course of physical therapy over six to 12 months or shoulder stiffness that gets significantly worse during physical therapy may signal that surgery is needed to release the tight ligaments and remove scar tissue that may contribute to the problem".

It’s also crucial to confirm the diagnosis, as frozen shoulder is sometimes mistaken for other conditions, such as a rotator cuff tear.

"If there's ongoing pain involved or if physical therapy isn't enough to resolve the problem, then medication injections or, rarely, surgery may be necessary to treat frozen shoulder."
– Liza Torborg, Mayo Clinic News Network

Most patients require 6–12 months of consistent therapy to fully regain shoulder function. Work closely with your healthcare provider to develop a treatment plan tailored to your needs.

Next Steps

Now that you understand how to organize your daily stretches, it’s time to focus on what comes next to support your recovery. Studies indicate that 64% of individuals regain near-normal motion within a year, with this number rising to 89% after two years.

Here’s how to get the most out of your stretching routine:

Warm Up Your Muscles
Before stretching, use heat - like a warm shower or a heating pad - for a few minutes. This helps relax your muscles and makes stretching more effective.

Monitor Your Progress
Keep track of your recovery through the freezing, frozen, and thawing stages. The thawing phase can last anywhere from 5 to 26 months. Use a journal to log your pain levels and mobility improvements. This not only keeps you motivated but also helps you adjust your routine as needed.

Adapt Your Routine
In the early, more painful stage, stick to gentle stretches with fewer repetitions. As the pain eases during the next phase, gradually increase both the duration and frequency of your stretches.

Seek Expert Advice
If you’re not seeing progress, consider consulting a physical therapist. They can provide personalized recommendations to help you move forward.

Most people regain full, pain-free motion within one to three years. Stay consistent, don’t push past your limits, and celebrate even the smallest improvements.