Frozen shoulder exercises at home
Gentle, regular stretching to win back range of movement in a stiff shoulder.
Welcome to your stiff shoulder program. Little and often is the key. We will gently coax your range back, day by day.
Check with your physiotherapist or doctor before starting. Show them this program; in the app you'll confirm they've said it's OK for you before your first session. Exercise education, not medical advice. This is general guidance for common, non-serious shoulder pain, not a diagnosis or a substitute for a physiotherapist or doctor. Stop if pain is sharp or getting worse, and check the warning signs below before you start. Do the exercises on your sore side unless told otherwise.
The program: 3 phases
Stretches should feel like a strong pull, not sharp pain. A stiff shoulder improves slowly, over weeks and months.
Phase 1: Gentle range
Keep the shoulder moving without flaring it · Daily, up to twice- Pendulum swings2 × 20 reps
Stand beside a table and rest your good hand on it. Let your sore arm hang straight down.
Lean forward slightly and let your arm move in small, relaxed circles. Let gravity do the work.
Tip: Keep the shoulder loose, like a rope. The movement comes from gently rocking your body.
You'll need: table or chair
- Table slides2 × 10 reps
Sit beside a table with your hand resting on a towel on the tabletop.
Slide your hand forward along the table as far as is comfortable, then slide it back.
Tip: Let your body lean forward with the movement so the shoulder stays relaxed.
You'll need: table, towel
- Stick-assisted forward raise2 × 10 reps
Lie on your back holding a stick with both hands, shoulder-width apart.
Use your good arm to help lift the stick up and back over your head, then lower it.
Tip: Let the good arm do most of the work. The stiff shoulder comes along for the ride.
You'll need: broom handle or stick
Phase 2: Stretch
Gradually win back range · Daily- Stick-assisted forward raise2 × 10 reps
Lie on your back holding a stick with both hands, shoulder-width apart.
Use your good arm to help lift the stick up and back over your head, then lower it.
Tip: Let the good arm do most of the work. The stiff shoulder comes along for the ride.
You'll need: broom handle or stick
- Stick-assisted outward rotation3 × 20s hold
Lie on your back with your elbows tucked by your sides and bent to ninety degrees, holding a stick.
Use your good hand to push the stick so your stiff arm rotates outward. Hold the stretch, then return.
Tip: Keep your elbow touching your side throughout.
You'll need: broom handle or stick
- Cross-body stretch3 × 30s hold
Sit or stand tall.
Use your other hand to gently bring your arm across your chest until you feel a stretch at the back of the shoulder.
Tip: Keep your shoulder down, away from your ear.
- Towel stretch behind the back3 × 20s hold
Hold a towel over one shoulder with your good hand. Reach behind your back and grab the bottom with your stiff hand.
Gently pull the towel upward with your top hand to raise the lower hand. Hold, then relax.
Tip: Move slowly and breathe out into the stretch.
You'll need: towel
Phase 3: Reach and strengthen
Use your new range · Daily- Wall finger walk3 × 8 reps
Stand facing a wall, about an arm's length away.
Walk your fingers slowly up the wall as high as is comfortable, then walk them back down.
Tip: Mark your best height each day. Small gains add up.
You'll need: wall
- Towel stretch behind the back3 × 30s hold
Hold a towel over one shoulder with your good hand. Reach behind your back and grab the bottom with your stiff hand.
Gently pull the towel upward with your top hand to raise the lower hand. Hold, then relax.
Tip: Move slowly and breathe out into the stretch.
You'll need: towel
- Band outward rotation3 × 12 reps
Anchor a band at elbow height. Stand side-on with your elbow bent and tucked against a small towel.
Rotate your forearm outward against the band, keeping your elbow by your side, then return slowly.
Tip: Control the return. The slow part builds the most strength.
You'll need: resistance band
- Scaption raise3 × 10 reps
Stand tall with your arms by your sides and your thumbs pointing up.
Raise your arms forward and slightly out, in a V shape, up to shoulder height. Lower slowly.
Tip: Stop at shoulder height. There is no need to go higher yet.
You'll need: light weights or none
Well done. Keep using your arm for light everyday tasks between sessions.
Warning signs: get checked first
Don't start, or stop, and see a health professional if you answer yes to any of these. Red items need urgent care.
- Did your shoulder pop out, or did this start with a fall onto the arm?
- Is there a visible lump, dent or change in the shape of your shoulder?
- Since an injury, are you unable to lift your arm at all?
- Chest pain, jaw pain or shortness of breath along with your arm pain?
- Do you get chest pain, pressure or tightness with activity or at rest?
- Have you fainted, or had dizziness that made you lose balance, in the last 6 months?
- Do you have high blood pressure that is not under control?
- Have you had surgery in the last 12 weeks?
Do it with Apex One
Check with your physiotherapist or doctor before starting. Apex One+ then turns this program into guided sessions: a quick safety check, your confirmation that they've OK'd the program, a pain rating before and after, every exercise talked through out loud, and holds timed for you. Reps are counted out loud at a steady pace; the camera isn't used in rehab sessions. When your shoulder is coping, you move up a phase.
Questions
How often should I do frozen shoulder exercises?
In this program, phase 1 (gentle range) is daily, up to twice; later phases are daily. Little and often works best, and rest days let the shoulder adapt.
Should frozen shoulder exercises hurt?
Stretches should feel like a strong pull, not sharp pain. A stiff shoulder improves slowly, over weeks and months.
When should I move to the next phase?
Move up when the current phase feels comfortable, pain stays low during and after sessions, and your shoulder settles by the next day. If pain flares, drop back a phase for a few sessions.
When should I see a physiotherapist or doctor?
Get assessed before starting if any warning sign below applies, if the pain followed a fall or injury, or if it is severe, getting worse, or not improving after a few weeks of regular exercise. Seek urgent care for symptoms like: chest pain, jaw pain or shortness of breath along with your arm pain.
Can an app guide my rehab exercises?
Yes, once your physiotherapist or doctor has said the program is OK for you. Apex One+ walks you through this program out loud with timed holds and pain checks before and after every session. It's exercise education, not a diagnosis.