TOP 10 Frozen Shoulder Exercises – For Fast Effective Recovery (updated 2022)

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Frozen shoulder, commonly known as adhesive capsulitis, results in limitations in range of motion on a shoulder joint.

For fast recovery, physical therapy is often the best option.

Today, we are going to teach you the TOP 10 Frozen Shoulder Exercises that expert physiotherapist recommends to their patients for fast recovery.

Continue reading.


If you’re suffering from frozen shoulder (adhesive capsulitis) you might experience: 

  • Aching pain over the affected shoulder, usually most painful at the initial stage
  • inability to lift up their hand more than 90 degrees. 
  • Shoulder stiffness
  • Trouble sleeping, especially when sleeping on the affected side 

Stages Of Frozen Shoulder

1. Freezing (the painful phase)

This first stage ranges from 6 weeks to 9 months, your pain will usually increase over time. When pain increases, your shoulder will eventually reduce in range of motion. Pain worsens at night and sleeping becomes difficult.

2. Frozen (the stiff, or adhesive phase)

This stage usually occurs in 4 to 6-month period, your shoulder pain will reduce, but the shoulder joint stiffens. Most people are unable to carry out their daily activities. Your shoulder muscles will become weak resulting from inactivity and might cause muscle atrophy.

3. Thawing (the recovery phase)

The thawing stage can last 6 months to 2 years. Your shoulder strength and range of motion may completely or partially return to normal. Pain is lesser too at this stage! 

Treatments – Frozen Shoulder Exercises

Steps for Exercise

Total Time: 1 hour

Step 1

shoulder exercise 8

Pendulum exercise

Step 2

shoulder exercise 5 1

Door stretch/ wall stretch

Step 3

shoulder exercise 9

Finger wall climbing

Step 4

shoulder exercise 11

Towel stretch

Step 5

shoulder exercise 13

Sleeper stretch

Step 6

shoulder exercise 12

Armpit stretch

Step 7

shoulder exercise 3

Stick exercises

Step 8

shoulder exercise 7

Shoulder shrugging

Step 9

shoulder exercise 10

Dumbbell exercise

Step 10


Pulley Exercises

Estimated Cost: 8 MYR


  • Weights
  • Pully
  • Cane

Other Pain Relief Options:

Below are other options for frozen shoulder (adhesive capsulitis):

frozen shoulder
  • Physical Therapy Management including using Dry Needling Therapy, electrotherapy, hot/cold therapy, manual therapy and exercise therapy.
  • Drugs / Injections: NSAIDs, corticosteroid injection at pain site, hydrodilatation (glucocorticoid and saline injection) and Hyaluronan injection at the pain site.
  • Surgery: Most physicians consider surgery a last resort and only after trying more conservative methods for about a year, manipulation under anaesthesia and arthroscopic release under anaesthesia may be used.

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