Eric Tannenbaum, MD

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Frozen Shoulder

Frozen shoulder happens when the lining of the shoulder joint becomes inflamed, thickens and tightens. It usually improves over months. Gentle, regular stretching helps you regain motion faster. In the painful early stage, stretch only into mild discomfort. Pushing hard can make it worse.

Prepared by Dr. Eric Tannenbaum, MD · Board-certified orthopedic surgeon, Southern Indiana Orthopedics

All exercise programs

Use this program for

  • Frozen shoulder (adhesive capsulitis)
  • Shoulder stiffness after an injury or a period in a sling
  • Stiffness from diabetes- or thyroid-related frozen shoulder

Before you start

  • Check with Dr. Tannenbaum or your physical therapist that this program fits your condition.
  • Warm up with 5 minutes of easy movement.
  • Move slowly and with control. Quality matters more than speed.
  • Use the pain guide below to decide how hard to push.
0 to 3 out of 10Safe. Keep going.
4 to 5 out of 10Acceptable if it settles by the next morning. Otherwise ease off.
Above 5, or worse the next dayToo much. Reduce the reps, range or weight.

Phase 1: Gentle motion

Painful stage

Keep the shoulder moving without flaring pain.

1Pendulum

  1. Lean forward and rest your good hand on a table or counter.
  2. Let the sore arm hang straight down and relax the shoulder completely.
  3. Gently sway your body so the arm swings in small circles, then forward and back.

30 to 60 seconds each direction, 2 to 3 times a day

Let gravity do the work. The arm should feel heavy and loose, not lifted.

2Table slide

  1. Sit beside a table with your forearm resting on a towel.
  2. Slowly slide the towel forward, bending at the waist, until you feel a gentle stretch.
  3. Hold, then slide back.

10 repetitions, hold 5 seconds, 2 times a day

Move into a gentle stretch, never sharp pain.

3Assisted overhead raise with a stick

  1. Lie on your back holding a broom handle or cane with both hands.
  2. Use the good arm to help lift the stick up and back over your head.
  3. Hold where you feel a stretch, then lower slowly.

10 repetitions, hold 5 to 10 seconds, 2 times a day

Keep the sore arm relaxed and let the good arm lead.

Phase 2: Stretch

Stiff stage

Gradually regain motion in every direction.

4Assisted outward rotation with a stick

  1. Stand or lie with the elbow of the sore arm tucked at your side, bent to 90 degrees.
  2. Hold a stick in both hands. Use the good arm to push the sore hand outward.
  3. Keep the elbow against your side. Hold at the stretch, then return.

10 repetitions, hold 5 to 10 seconds, 2 times a day

A small towel roll under the elbow helps keep the right position.

5Finger walk up the wall

  1. Stand facing a wall and place your fingertips on it at waist height.
  2. Walk your fingers up the wall as high as comfortable.
  3. Hold, then walk them back down.

10 repetitions, hold 5 seconds, 2 times a day

Step closer to the wall as your motion improves.

6Cross-body stretch

  1. Bring the sore arm across your chest at shoulder height.
  2. Use the other hand to gently pull the elbow toward the opposite shoulder.
  3. Hold the stretch in the back of the shoulder.

3 to 5 repetitions, hold 30 seconds, 1 to 2 times a day

Keep the shoulder blade down and relaxed, not shrugged.

7Towel stretch behind the back

  1. Hold a towel over your good shoulder with that hand.
  2. Reach behind your back with the sore arm and grab the other end.
  3. Use the top hand to gently pull the sore hand up your back.

5 repetitions, hold 20 to 30 seconds, 1 to 2 times a day

Go slowly. This is often the tightest direction.

Phase 3: Strength

Thawing stage

Rebuild strength as motion returns.

8Shoulder blade squeeze

  1. Stand or sit tall with your arms relaxed or elbows bent.
  2. Gently squeeze your shoulder blades back and down, as if into your back pockets.
  3. Hold without shrugging, then relax.

10 to 15 repetitions, hold 5 seconds, 1 to 2 times a day

Think "back and down," not "up toward the ears."

9Rows with a band

  1. Anchor a band in front of you at chest height.
  2. Pull your elbows straight back, squeezing the shoulder blades together.
  3. Slowly return to the start.

3 sets of 10 to 15, once a day or every other day

Stand tall and keep the shoulders down away from your ears.

10Outward rotation with a band

  1. Anchor a band at elbow height on the side opposite the sore arm.
  2. Keep the elbow at your side, bent to 90 degrees, with a small towel roll under it.
  3. Rotate the forearm outward, away from your belly, then return slowly.

3 sets of 10 to 15, once a day or every other day

The return should take 2 to 3 seconds. Slow lowering builds the tendon.

Avoid for now

  • Forcing stretches into sharp pain
  • Long periods of not moving the arm
  • Sudden jerking or reaching movements

When to move ahead

Stretch to a point of mild tension, about 3 to 4 out of 10, and hold. Short, frequent sessions work better than one long, painful session.

Stop and call our office at (812) 376-9353 if you have

  • Pain that is getting worse week to week, or severe pain at night
  • New numbness, tingling or weakness
  • Significant swelling, redness, warmth or fever
  • A joint that locks, gives way or will not move
The research behind this program
  1. Kelley MJ, Shaffer MA, Kuhn JE, et al. Shoulder pain and mobility deficits: adhesive capsulitis. Clinical practice guidelines. J Orthop Sports Phys Ther. 2013;43(5):A1–A31.

Need more help?

Work with our physical therapists

Our physical therapists at the SIO Physical Therapy & MRI building, 745 Schnier Street in Columbus, work alongside Dr. Tannenbaum and can tailor this program to you.

Request an appointmentCall (812) 376-9353

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