Frozen Shoulder: Causes and Home Exercises
By Dr. Lalit Kumar in Orthopaedics & Joint Replacement
Jul 29, 2025
If you’ve ever felt sharp pain or stiffness in your shoulder that just won’t go away, you might be dealing with frozen shoulder—also known as adhesive capsulitis. This painful condition develops gradually, often making it hard to lift your arm, reach behind your back, or even get dressed.
The good news? You can regain mobility with home exercises and lifestyle awareness—often without needing surgery or injections.
What Is Frozen Shoulder?
Frozen shoulder is a condition in which the connective tissue surrounding the shoulder joint becomes thickened, stiff & inflamed, restricting movement & causing pain. Over time, it leads to restricted movement and pain, especially when trying to lift or rotate the arm.
It usually progresses in three stages:
- Freezing: Painful movement begins; range of motion starts to decrease.
- Frozen: Stiffness dominates, though pain may lessen slightly.
- Thawing: Gradual return of movement over months.
6 Common Causes of Frozen Shoulder
1. Shoulder Injury or Trauma
Any surgery, fracture, or rotator cuff injury that limits shoulder movement can trigger frozen shoulder. When joints don’t move regularly, connective tissues tighten up.
2. Immobility After Surgery or Stroke
Bed rest, arm slings, or limited motion after a health event (like a stroke or surgery) can lead to severe stiffness in the shoulder joint.
3. Diabetes and Other Health Conditions
Up to 20% of diabetics develop frozen shoulder. High blood sugar may affect collagen and the joint capsule, causing inflammation.
4. Age and Gender Factors
This condition is most common in women between 40–60 years old. Hormonal changes and reduced physical activity may play a role.
5. Thyroid and Autoimmune Issues
Hypothyroidism and autoimmune diseases like rheumatoid arthritis can increase inflammation in the joints, leading to stiffness.
6. Poor Posture or Repetitive Strain
Sedentary jobs, poor ergonomics, and repetitive overhead motions (like painting or lifting) contribute to the condition over time.
How to Diagnose Frozen Shoulder
A doctor will assess your symptoms and perform a physical exam. You might be instructed to move your arm in various directions to assess range of motion. In some cases, an X-ray or MRI may be used to rule out other conditions like rotator cuff tears.
Top 7 Home Exercises to Treat Frozen Shoulder
Consistency is key! These exercises help loosen the joint & improve range of motion.
1. Pendulum Stretch
Lean forward and let the affected arm hang. Gently swing it in small circles. Do this for 1–2 minutes daily.
2. Towel Stretch
With your stronger arm, slowly lift the towel upward to create a gentle stretch in the shoulder of your injured arm. Perform the movement gradually and pause briefly at the peak of the stretch to allow the muscles to lengthen.
3. Cross-Body Reach
Using your unaffected arm, gently pull the affected arm across your chest until you feel a mild stretch. Hold the stretch for 20–30 seconds & repeat 5 times.
4. Finger Walk (Wall Climb)
Stand facing a wall & slowly walk your fingers upward along the surface, reaching as high as is comfortably possible. Pause and hold the stretch for a few seconds, then gently return your hand to the starting position.
5. Armpit Stretch
Place the affected arm on a shelf or table at chest level & gently bend your knees to stretch the armpit area.
6. External Rotation with Band
Secure a resistance band to a doorknob. With your elbow tucked close to your body, gently rotate your forearm outward in a controlled motion. Perform 10 repetitions, twice a day.
7. Doorway Stretch
Stand in a doorway with your arms on the frame & gently lean forward until you feel a stretch in your chest & shoulders.
Tips for Safe Exercise at Home
- Warm up before stretching—apply heat for 10 minutes.
- Never force a painful movement.
- Breathe deeply and move slowly.
- Be consistent but gentle—progress may take weeks.
When to See a Doctor or Therapist
Seek help if:
- Pain worsens despite home care
- You can’t perform daily activities
- There’s swelling or visible shoulder deformity
A physical therapist can support your recovery by designing personalized exercises to improve movement and strength.
FAQs About Frozen Shoulder
1. Is frozen shoulder permanent?
No—most cases resolve with proper stretching and rehab.
2. Can frozen shoulder return after recovery?
Yes, especially if underlying causes like diabetes remain unaddressed.
3. Is massage helpful for frozen shoulder?
Gentle massage can increase blood flow & reduce tension.
4. Can I lift weights with frozen shoulder?
Avoid lifting during the freezing phase. Wait for approval from a therapist.
5. Are painkillers necessary for home treatment?
They may help in early phases, but long-term reliance isn’t recommended.
Conclusion
Frozen shoulder can feel like your arm is locked in place—but it doesn’t have to stay that way. With the right exercises and daily care, you can break free from pain and stiffness—right from home.
