How to Fix Frozen Shoulder: Daily Exercises Guide

What Is Frozen Shoulder?

Frozen shoulder — also known as Adhesive Capsulitis — is a condition that causes stiffness, pain, and limited range of motion in the shoulder. It can develop gradually and worsen over time, affecting your ability to carry out everyday tasks.

What most people don't know is that: frozen shoulder is often a secondary diagnosis. That means something like a rotator cuff tear, impingement, or muscle imbalance might be the root cause. This is why seeing a physiotherapist is so important for long-term recovery and avoiding recurrence.

If this sounds like you, don’t worry! In this article (and my latest YouTube video), I’ll show you five simple exercises that will help you correct your posture in just 10 minutes a day.

🎥 Watch the full video here:

💡 Understanding the Stages of Frozen Shoulder

Frozen shoulder occurs when the connective tissue around the shoulder joint thickens and tightens, restricting movement and causing pain. It typically develops in three stages:

1. Freezing Stage: Shoulder becomes increasingly painful and stiff.

2. Frozen Stage: Pain may reduce slightly, but stiffness remains.

3. Thawing Stage: Gradual improvement in range of motion.

Best Daily Exercises for Frozen Shoulder

These expert-approved exercises are designed to reduce stiffness and improve range of motion. Do them daily, and always listen to your body. For guided instructions and proper form, watch our Exercises For Frozen Shoulder Video.

Warm-Up Exercises

1. Shoulder Circles (Standing or Seated)
   Gently roll your shoulders in slow, controlled circles. Start small and gradually increase the range.

2. Pendulum Swings (All Directions)
   Lean forward and let the arm hang. Swing it gently forward-back, side-to-side, and in circles.

Active-Assisted Shoulder Exercises (Using a Stick)

These can be done standing, lying down, or with your back against a wall for support.

3. External Rotation with Stick (Standing)
   Hold a stick or broom handle with both hands and gently push the affected arm outward using the other hand.

4. Abduction with Stick (Standing)
   Use the stick to guide the arm out to the side slowly, keeping your elbow straight.

5. Shoulder Flexion with Stick (Standing)
   With arms straight, lift the stick overhead and as far back as you can manage comfortably.

Why Seeing a Physiotherapist Is Crucial

While exercises are a powerful tool, they’re only part of the solution. The underlying cause of your shoulder pain needs to be identified. A physiotherapist will assess whether your condition is purely adhesive capsulitis or if an issue like impingement or muscle tear is contributing.

Ignoring this step can lead to chronic pain or further injury. You don’t need to wait months for a referral. Our expert physiotherapists at The London Physio offer virtual consultations, so you can get professional guidance and a personalised plan from the comfort of your home.

📅 Book A Virtual Consultation Today To Discuss Your Needs

Why Choose The London Physio?

Whether you want a one-off second opinion or you want us to take over your rehab completely, The London Physio is here to meet you exactly where you want to be met!

2. Virtually Clinic 24/7

Virtual sessions are convenient and flexible. We see you when YOU want to be seen! Book online in less than 2 minutes!

1. Self Refer. No waiting lists or waiting rooms

No referral needed! Skip the long waiting lists! Sitting in clinic waiting rooms, with limited opening hours is so 2024!

Prefer to be seen at your home, work, on set, at a nursing home? We got you! We really do mean "wherever, whenever"!

3. We Can Come To You

Want a Home Visit Instead?

We now do home visits in London, Shropshire and surrounding areas! Leave your details in the form and we will get back to you within 48 hours.

More Blogs Recommended For You...