Frozen shoulder ยท Mobility matched to pain and stiffness

Frozen Shoulder Exercises for Adhesive Capsulitis

Frozen shoulder needs a different dose at different stages. Begin with brief, comfortable motion while pain and night symptoms dominate, then increase stretching time, active range, and strength as symptoms settle.

Call 310-319-1234

Clinically reviewed July 17, 2026

Written and clinically reviewed by Jeremy Swisher, MD

Board-certified primary care sports medicine physician. Reviewed July 17, 2026.

View official UCLA profile

Jeremy Swisher, MD

Evidence-based home exercise program

Adhesive Capsulitis Home Exercise Program

Name: __________________________________

Affected side: ______________

Start date: __________________

Review date: _________________

Clinician or PT: ______________________________

This program may fit

Gradual, often atraumatic shoulder pain followed by loss of motion both when you move the shoulder yourself and when someone else moves it. Turning the arm outward is often especially limited, with night pain and difficulty dressing, grooming, or reaching.

Get assessed first

Sudden weakness after trauma, passive motion that is relatively preserved, prior shoulder surgery, substantial shoulder arthritis, cervical or neurologic symptoms, recurrent instability, or a pattern that does not include progressive loss of passive motion.

Stop signs

Call 911 for chest pain, trouble breathing, fainting, or another medical emergency. Seek same-day urgent assessment after trauma with deformity or inability to raise the arm, rapidly progressive weakness, new or worsening numbness, fever, or a hot, red, swollen shoulder. Arrange a prompt evaluation for unexplained weight loss or known cancer with new persistent pain.

Use the next morning

Gentle pulling or mild discomfort can be acceptable when it settles promptly and does not meaningfully increase rest pain, night pain, or next-morning stiffness.

Fit and safety

Confirm this is the right diagnosis.

This starter program is intended for adults who have already been evaluated and told adhesive capsulitis or frozen shoulder is the likely diagnosis. It is not a postoperative protocol and should not be used to explain every painful or stiff shoulder.

This program may fit

Gradual, often atraumatic shoulder pain followed by loss of motion both when you move the shoulder yourself and when someone else moves it. Turning the arm outward is often especially limited, with night pain and difficulty dressing, grooming, or reaching.

Get assessed first

Sudden weakness after trauma, passive motion that is relatively preserved, prior shoulder surgery, substantial shoulder arthritis, cervical or neurologic symptoms, recurrent instability, or a pattern that does not include progressive loss of passive motion.

Do not self-start with these warning signs

Call 911 for chest pain, trouble breathing, fainting, or another medical emergency. Seek same-day urgent assessment after trauma with deformity or inability to raise the arm, rapidly progressive weakness, new or worsening numbness, fever, or a hot, red, swollen shoulder. Arrange a prompt evaluation for unexplained weight loss or known cancer with new persistent pain.

This is a diagnosis-specific home program, not a substitute for an examination. A clinician may change the exercise, dose, range, or timeline based on your history.

Your home program

Match the exercises to how painful and sensitive the shoulder is.

Use only the first two exercises when rest pain and night pain are high. Aggressive stretching beyond the pain threshold can be counterproductive during a more painful phase. Add longer holds, active motion, and strength as pain settles and stiffness becomes the dominant limitation.

Frequency
Short mobility sessions 1 to 2 times daily; strength 2 to 3 days per week when tolerated
Equipment
Table, wall, cane or broom handle, optional light band
First checkpoint
Reassess pain, sleep, function, and motion after 4 to 6 weeks
Primary goal
Easier sleep, dressing, grooming, reaching, and lifting
  1. Exercise 1

    Supported table slide

    Daily

    Dose1 to 2 sets of 5 to 10 repetitions

    Sit facing a table with the hand supported on a towel. Slide the hand forward as the trunk inclines, then return before the muscles tense or pain increases.

    Make it easier

    Use a shorter range and pause only 1 to 5 seconds in a comfortable position.

    Progress it

    Gradually hold 10 to 30 seconds near a tolerable end range before adding force.

    My starting dose or notes

  2. Exercise 2

    Cane-assisted external rotation

    Daily

    Dose1 to 2 sets of 5 to 10 repetitions

    Lie on the back or sit supported with both elbows near the sides. Use the unaffected arm and cane to rotate the involved forearm outward without letting the elbow drift away.

    Make it easier

    Use a smaller range with the arm fully supported and only a brief pause.

    Progress it

    Increase the hold toward 10 to 30 seconds, then increase range without forcing the arm.

    My starting dose or notes

  3. Exercise 3

    Supine assisted elevation

    Daily when tolerated

    Dose1 to 2 sets of 5 to 10 repetitions

    Lie on the back, clasp the hands or hold a cane, and let the unaffected arm assist the involved arm overhead through a comfortable range.

    Make it easier

    Stop well before pain or support the arm on a pillow.

    Progress it

    Increase elevation gradually, then use less help from the other arm.

    My starting dose or notes

  4. Exercise 4

    Active wall slide

    Daily when rest pain is settling

    Dose2 sets of 6 to 10 repetitions

    Place the hand or forearm on a wall and slide upward while keeping the neck relaxed. Lower slowly without shrugging or twisting the trunk.

    Make it easier

    Use the other hand to assist or shorten the range.

    Progress it

    Reach higher or add a brief comfortable end-range pause.

    My starting dose or notes

  5. Exercise 5

    Light band row

    2 to 3 days per week

    Dose2 sets of 8 to 12 repetitions

    Use a comfortable range and light resistance. Draw the shoulder blades gently back while keeping the neck relaxed and avoiding trunk compensation.

    Make it easier

    Use a 5 to 10 second isometric hold or a lighter band.

    Progress it

    Add repetitions, then resistance, only when the shoulder returns to its usual baseline by the next day.

    My starting dose or notes

Symptom response

Let the next day guide the dose.

Gentle pulling or mild discomfort can be acceptable when it settles promptly and does not meaningfully increase rest pain, night pain, or next-morning stiffness.

Continue

Green light

The mobility dose settles promptly, sleep is not worse, and the shoulder is no stiffer the next morning.

Adjust

Yellow light

Pain stays elevated later that day, sleep worsens, or motion is worse the next morning. Reduce range, hold time, repetitions, or session frequency.

Stop

Red light

Stop. Call 911 for chest pain, trouble breathing, fainting, or another medical emergency. Seek same-day urgent assessment for sudden weakness, new numbness, traumatic loss of function, fever, or a hot, red, swollen shoulder.

Change one variable at a time

When symptoms are too reactive, first reduce range, resistance, repetitions, or frequency. When the current dose feels controlled for several sessions, progress only one of those variables.

Progression

Build capacity in stages.

  1. Stage 1: when rest and night pain are high

    Use brief, comfortable table slides and assisted outward rotation. Avoid prolonged or forceful stretching.

  2. Stage 2: as pain becomes less constant

    Increase hold duration gradually and add assisted elevation and active wall slides.

  3. Stage 3: when stiffness is the main limitation

    Build total time near the end of your comfortable range, active motion, light resistance, and task-specific reaching while the shoulder returns to its usual baseline by the next day.

  4. Stage 4: restore function

    Progress lifting, overhead work, dressing, grooming, and sport demands rather than measuring success by motion alone.

Signs you are ready for the next stage

  • Night pain is stable or improving.
  • The current mobility dose settles without a prolonged flare.
  • Range or daily function is improving.
  • One variable can increase without worse next-day stiffness.

When to schedule an evaluation

Schedule a review if the diagnosis is uncertain, symptoms escalate, or pain, sleep, function, and motion have not improved after four to six weeks. When early pain prevents meaningful exercise, discuss whether a shoulder-joint corticosteroid injection is appropriate for your health history.

Call UCLA Orthopedics at 310-319-1234

Mark up to three key program sessions each week. Use the notes column for symptoms, resistance, exercise duration, or an activity that became easier.

Week123Notes
1
2
3
4
5
6

Questions or need an evaluation? Call UCLA Orthopedics at 310-319-1234.

Full guide, references, and updates: https://jeremyswishermd.com/adhesive-capsulitis-exercises/

Clinically reviewed: July 17, 2026.

This is the independent professional website of Jeremy Swisher, MD, not an official UCLA Health website. UCLA Health manages appointments and clinical communication.

For general educational information only, not individualized medical advice. If you have a medical emergency, call 911.

Common questions

Questions about this program

Should I force the shoulder to regain motion?

No. Stretch intensity should match how painful and sensitive the shoulder is. Brief pain-limited motion is safer early, while longer stretching near the end of your comfortable range is more appropriate once pain settles.

How long does frozen shoulder last?

Recovery commonly takes many months. Some people retain mild pain or motion loss at twelve to eighteen months even when disability is much better.

Do I need an MRI?

Usually not for a typical clinical pattern. Imaging is an adjunct when the presentation is atypical, trauma occurred, or another condition must be excluded.

Can an injection help?

A shoulder-joint corticosteroid injection can improve short-term pain and function, particularly earlier in the course, but it does not replace a staged mobility plan.

Evidence

Guidelines and primary sources

This plan translates current clinical guidance into a practical home program. The cited sources support the treatment principles, but they do not establish one universal exercise recipe for every patient.

Evidence and recommendations can change. Last clinical review: July 17, 2026.

Related care

Shoulder evaluationKnee, hip, and shoulder pain Different shoulder patternRotator cuff-related pain exercises Procedure guidanceUltrasound-guided procedures

Need a diagnosis or progression plan?

Start with a focused sports medicine evaluation.

Call UCLA Orthopedics for the most direct scheduling path.

Call 310-319-1234Online Request Form