Frozen Shoulder: 5 Gentle Home Exercises (with Videos)
Stiff, painful shoulder? These five physiotherapist-approved movements help you regain reach step by step, with demo videos, a weekly plan and clear safety rules.
By Dr. Anjali Gupta (PT) · · Updated
Videos
- Wall reach: walk your fingers up the wall
- Seated table slide (butterfly)
- Wall slide with a step: for later stages
- More frozen shoulder exercise videos from BESS physiotherapists
A frozen shoulder (adhesive capsulitis) makes everyday things like combing your hair, reaching a shelf or fastening clothes surprisingly hard. The good news: with regular, gentle movement most people gradually win back their reach.
The videos above show three of the movements. Below is the full routine, how often to do it, and when to stop.
Golden rule: a mild stretch or ache is fine. Sharp pain, or pain that is still worse the next morning, means you did too much. Ease off.
Before you start
- Take a warm shower or use a warm pack for 10 minutes to relax the shoulder.
- Wear loose clothing and stand near a sturdy table.
- Breathe normally and move slowly, never bounce.
The 5 exercises
- Pendulum swing: lean forward with your good hand on a table and let the painful arm hang. Gently sway it side to side, then in small circles, for 30–60 seconds.
- Table slide: sit at a table with your hand on a towel. Slide it forward as you lean your body forward, hold 5 seconds, return. 10 times.
- Wall reach (finger walk): face a wall and walk your fingers up as high as is comfortable. Hold 5 seconds and walk back down. 10 times.
- Towel stretch: hold a towel behind your back with both hands. Use the good arm to gently pull the painful arm upward. Hold 10 seconds. 5 times.
- Stick rotation: lying on your back with elbows tucked in, hold a stick or umbrella and use the good arm to push the painful hand outward. Hold 10 seconds. 5 times.
A simple weekly plan
| Week | How often | Focus |
|---|---|---|
| 1–2 | 2 times a day | Pendulum + table slide, pain-free range only |
| 3–4 | 2–3 times a day | Add wall reach and towel stretch |
| 5+ | 3 times a day | All five exercises, slowly increase the hold time |
Common mistakes to avoid
- Pushing through sharp pain: this inflames the joint and slows recovery.
- Shrugging the shoulder up towards the ear: keep it relaxed and down.
- Doing a lot one day and nothing the next: little and often works best.
When to see a physiotherapist
Book an assessment if your shoulder is not improving after 6–12 weeks of exercise, the pain wakes you every night, or you also have numbness, weakness or a recent injury. At MuvAgain we use joint mobilisation, IASTM and a staged plan matched to whether your shoulder is in the freezing, frozen or thawing stage. Read more about our frozen shoulder treatment in Patna or book your appointment online.
People with diabetes or thyroid problems are more likely to get frozen shoulder. Mention this at your first visit.