Frozen Shoulder Exercises
Frozen shoulder exercises must be carefully matched to the stage of the condition. Doing the wrong exercises at the wrong time can worsen pain, delay recovery, and lead to unnecessary flare-ups.
On this page, we explain which exercises are safe, which to avoid, and what to focus on during each stage of frozen shoulder — based on current evidence and extensive clinical experience.
⚠️ Important: Exercises should reduce pain or feel neutral. Sharp pain or worsening night pain is a sign the exercise is not appropriate yet.
For personalised assessment and treatment, book an appointment at Perth Shoulder Physio — frozen shoulder is one of our core areas of expertise.
Why Frozen Shoulder Exercises Must Be Stage-Specific
Frozen shoulder (adhesive capsulitis) progresses through three overlapping stages:
- Freezing stage (pain-dominant)
- Frozen stage (stiffness-dominant)
- Thawing stage (gradual recovery)
Each stage responds very differently to exercise.
A common mistake
Many people are told to:
- “Stretch through the pain”
- “Persevere even if the pain is getting worse”
- “Push harder to regain movement”
❌ This approach often worsens symptoms, especially during the freezing stage.
Exercises for the Freezing Stage (Pain-Dominant Phase)
During the freezing stage, the shoulder is highly irritable. Pain is the dominant feature, especially at night.
Exercise goals at this stage
- Settle pain
- Maintain gentle movement
- Avoid flare-ups
✅ Recommended exercises
- Gentle pendulum exercises
- Pain-free assisted movements
- Relaxation-based shoulder motion
- Postural awareness
❌ Avoid during this stage
- Forceful stretching
- Long-duration holds
- Strength training through range
- “No pain, no gain” approaches
Key takeaway:
At this stage, less is more. The goal is comfort, not range.
Exercises for the Frozen Stage (Stiffness-Dominant Phase)
Pain starts to improve during the frozen stage, but significant stiffness remains.
Exercise goals at this stage
- Gradually restore range of motion
- Maintain strength carefully
- Improve tolerance to movement
✅ Recommended exercises
- Assisted elevation and rotation movements
- Isometric or inner-range strength exercises
- Scapular control and strength exercises
⚠️ Important guidance
- Mild discomfort is acceptable
- Pain should not linger after exercise
- Progress volume before intensity
Frozen Shoulder Exercises for the Thawing Stage (Recovery Phase)
The thawing stage is when movement slowly returns and strength can be rebuilt.
Exercise goals at this stage
- Restore full shoulder mobility
- Rebuild strength and endurance
- Return to work, sport, and daily tasks
✅ Recommended exercises
- Progressive stretching exercises
- Rotator cuff strengthening
- Shoulder blade strengthening
- Functional lifting and reaching drills
This is the stage where structured strengthening becomes essential.
As a general guide:
- Freezing stage: 2-3 times daily (very gentle but often)
- Frozen stage: Daily
- Thawing stage: Stretches daily and strengthening 3–4 times per week
Quality matters more than quantity.
When to Avoid Exercises in Frozen Shoulder
If exercises cause:
- Increased night pain
- Pain lasting more than 24 hours
- Loss of function
You are likely doing too much, too soon, or performing exercises that are not suited to your current stage.
This is one of the most common reasons frozen shoulder recovery is delayed.
Should I See a Physio or Can I Do Exercises Alone?
Some people recover with general guidance. Many do not.
A physiotherapist with specific frozen shoulder experience can:
- Confirm your current stage
- Select appropriate exercises
- Modify programs as symptoms change
- Combine exercise with manual therapy and pain relief strategies
You can learn more about professional treatment options on our
Frozen Shoulder Treatment page.
Want a Complete, Structured Exercise Program?
This page provides general guidance, but frozen shoulder recovery is rarely linear.
Our Frozen Shoulder Treatment Guide includes:
- Stage-specific exercise programs
- Exact sets, reps, and progressions
- Visual exercise demonstrations
- Pain management strategies
- Common mistakes to avoid
Related Frozen Shoulder Resources
- Frozen Shoulder Stages
- Frozen Shoulder Recovery Timeline
- Frozen Shoulder Symptoms
- Frozen Shoulder Injections