Frozen shoulders or the stiffening of shoulders is a common health issue that affects people above 40. The condition restricts your range of motion. And while it can be painful, you can always prevent it by performing frozen shoulder exercises regularly. 

If you or any of your loved ones have been suffering from a frozen shoulder, we have 5 frozen shoulder exercises for quick relief. You can perform these frozen shoulder exercises even during your home workout. Just follow the steps and you can say goodbye to frozen shoulder. 

But before we move on to the workout for frozen shoulders, here’s what you need to know about the condition: 

What is a Frozen Shoulder?

Medically known as adhesive capsulitis, this condition causes stiffness and inflammation in the connective tissue around the shoulder (the ‚Äújoint capsule‚ÄĚ and ligaments). This stiffness can often lead to pain and significantly restrict mobility.¬†

Symptoms Of Frozen Shoulder

Frozen shoulder develops over time and hence its symptoms can vary depending on the stage. Here are some common symptoms of frozen shoulder you should be aware of:

  • Freezing stage.¬†In this stage, even a single movement of your shoulder leads to pain. This eventually limits your shoulder's range of motion.
  • Frozen stage.¬†Pain may start to diminish in this stage. But, your shoulder becomes stiffer and hence its motions become more difficult.¬†
  • Thawing stage. Finally, the range of motion in your shoulder begins to improve.

Each of these stages can last for months if you do not get frozen shoulder treatment. This is why it is important to treat it when you first notice the symptoms. Starting stretching exercises for frozen shoulder regularly also helps in reducing the risk. 

Top 5 Frozen Shoulder Exercises For Quick Relief

One of the best ways to treat and prevent frozen shoulder is through frozen shoulder exercises. They help in improving the motion range of the shoulder and reducing the pain. That’s why frozen shoulder exercises are also suggested by doctors for frozen shoulder treatment. 

Here are some best exercises for frozen shoulder you can begin from today. These are simple and easy to perform shoulder exercises for frozen shoulder; thereby making them perfect for home workout routine too. So wait no more and read them all. 

We have also jotted down the benefits of these shoulder exercises for frozen shoulder so that you can understand that they help other muscles too: 

  1. Pendulum Stretch

Let’s begin the workout for frozen shoulders with something simple like the pendulum stretch. It is usually prescribed in the first phase of frozen shoulder and can be done even when you have serious pain. 

How To Do It? 

  1. Stand straight and then lean over slightly to allow one arm to hand down. Relax your shoulder that is hung. 
  2. Now, swing the arm in a small relaxed movement. It should begin with a clockwise movement and then go counterclockwise and the lateral, just the way a pendulum swings. 
  3. Perform 10 revolutions in each direction. 
  4. Switch the arm and repeat. 

In case your symptoms improve, increase the motion range of the swing. However, do not force the swing movement and make sure the shoulders are relaxed during this frozen shoulder physical exercise.  


The shoulder pendulum offers multiple benefits such as:

  • Preserves joint range of motion
  • Prevents the development of stiffness in the shoulders¬†
  • Maintains the mobility of the rotator cuff and joint capsule
  • Helps in relieving pain¬†

  1. Arm Circles

This is another easy frozen shoulder physical exercise you can perform anywhere, anytime. Arm circles are also famous as warmup exercises people perform before their shoulder workouts. 

How to do it? 

  1. Stand straight with your arms parallel to the floor. Your feet should be shoulder-width apart. 
  2. Now, slowly circle your arms forwards. 
  3. Begin with small circles and gradually make the circles bigger. You will start feeling a stretch in your triceps. 
  4. Perform the circles for 10 seconds and reverse the direction. Repeat for another 10 seconds. 


The arm circles offer multiple benefits such as:

  • Helps in warming up the body and preparing the muscles before any workout.¬†
  • Improves blood circulation in your muscles
  • Builds muscle tone in your shoulders, triceps, and biceps
  • Alleviates joint pain

  1. Towel Stretch

When it comes to the best exercises for frozen shoulder, you just cannot ignore towel stretch. It is easy to do at home and needs extra equipment. Just grab a towel and get ready to stretch your shoulders. 

How to do it? 

  1. Stand tall and keep your feet shoulder-width apart. 
  2. Grab a towel or t-shirt in one hand. Raise it and take it behind your back. Using the other hand, hold the other end of the towel from your behind. 
  3. Slowly pull up the towel with your top arm so that your lower arms also pull upwards. 
  4. Hold this position for 30 seconds.
  5. Release and then repeat on the opposite side.


The towel stretch offers multiple benefits such as:

  • Helps in strengthening Achilles tendon¬†
  • Boosts flexibility
  • Relieves pain in shoulders

  1. Cross-body Reach

If you are looking for frozen shoulder exercises or frozen shoulder stretches that also work on the whole body, this is an excellent exercise. A cross-body reach is among frozen shoulder exercises that can be done while lying or standing up too. 

How to do it? 

  1. Sit or stand up as you prefer. 
  2. Now lift your affected arm and bring it up across the body. Gently stretch the shoulders and hold this position for 15-20 seconds. 
  3. Release and repeat on the other arm. 
  4. Try to do these frozen shoulder stretches at least 15 times a day. 


  • Warms up the muscles in shoulders and arms before other workouts
  • Relives frozen shoulder pain
  • Stretches the upper body muscles

  1. Armpit Stretch 

This one may look funny when you perform it but it is also one of the best stretching exercises for frozen shoulder. So, try it when no one is around. 

  1. Sit straight and rotate your head sideways such that your nose moves directly above your armpit. 
  2. Gently push your nose closer to the armpit by holding the back of your head. However, don’t push too much. 
  3. Hold for 10 seconds and repeat on the other side. 


  • Warms up the muscles in shoulders and arms before other workouts
  • Stretches the neck and shoulder muscles¬†
  • Relives frozen shoulder pain


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December 21, 2021

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