Frozen Shoulder Exercises at Home: Stages, How Long It Lasts and What Helps

Will a frozen shoulder get better, and how long does it last? For most people, yes: frozen shoulder usually gets better on its own, but slowly, often over months or a few years. Gentle frozen shoulder exercises at home, matched to the stage you're in, can help ease pain and keep your shoulder moving while it recovers.

This guide is for adults with a painful, stiff shoulder who want to understand what's going on and what they can do. If your shoulder pain started after a stroke, it's a different problem with different advice. See our guide to shoulder and arm pain after stroke instead.

What frozen shoulder is and who gets it

Frozen shoulder (also called adhesive capsulitis) is when the shoulder becomes painful and stiff, and moving it becomes very difficult. The NHS frozen shoulder page describes the two main symptoms as pain, which can be worse at night, and stiffness.

It happens when the tissue around the shoulder joint (the capsule) becomes inflamed, then thickens and tightens. Often, no clear cause is ever found. It can also follow a shoulder injury or a period when the arm couldn't be moved much, such as after surgery.

NHS hospital information, such as this Kingston and Richmond NHS leaflet on frozen shoulder, lists diabetes among the health conditions linked to a higher chance of getting it. If you have diabetes and a painful, stiff shoulder, it's worth mentioning to your GP or diabetes team.

The stages of frozen shoulder

Frozen shoulder stages are usually described as three overlapping phases. Everyone is different, and the stages can blur into each other. The Kingston and Richmond NHS leaflet gives these rough timings:

• Freezing (the painful stage): about 6 to 9 weeks. The shoulder becomes increasingly painful, especially at night and when you move it suddenly. Movement starts to get harder.
• Frozen (the stiff stage): about 4 to 6 months. Pain may ease a little, but the shoulder becomes very stiff. Reaching up, behind your back or out to the side can be very hard.
• Thawing (the recovery stage): about 6 months to 2 years. Movement slowly returns and pain settles.

So how long does frozen shoulder last? The same leaflet says it can take anywhere between 6 months and 3 years to recover. NHS 111 Wales says it can take months or years to get better.

7 frozen shoulder exercises at home and things that help

Each item below shows the stage it suits best. In the painful freezing stage, keep everything gentle and stay within comfort. As the shoulder moves into the frozen and thawing stages, you can usually stretch a little further. Some aching during a stretch is fine, but sharp pain, or pain that lasts for hours afterwards, means you've done too much.

The Chartered Society of Physiotherapy's video exercises for shoulder pain show some similar movements if you'd find it helpful to watch.

1. Gentle pendulum swings (best for: freezing)

Pendulum swings let the shoulder move without the muscles having to work hard. Gravity does most of the work, which makes them a good choice when the shoulder is very painful.

Try this: Lean forward and rest your good hand on a table. Let your sore arm hang down loosely. Gently sway your body so the arm swings forwards and backwards, then side to side, then in small circles. Do this for about a minute, a few times a day.

2. Stick-assisted stretches (best for: frozen and thawing)

Your good arm can help your stiff arm move further than it could on its own. Using a walking stick, broom handle or rolling pin lets you control the stretch. It's a safe way to work on lifting your arm forwards and out to the side.

Try this: Lie on your back holding a stick in both hands, palms facing up. Use your good arm to gently push the stick and lift your sore arm up towards your head, as far as is comfortable. Hold for a slow count of 10, then lower. Repeat 5 times.

3. The towel stretch (best for: frozen and thawing)

Reaching behind your back is often one of the hardest movements with frozen shoulder. It's needed for tucking in a shirt, fastening a bra or washing your back. A towel lets your good arm gently help.

Try this: Hold one end of a towel over your good shoulder with your good hand. Reach behind your back with your sore arm and hold the other end. Gently pull the towel upwards with your good arm, as far as is comfortable. Hold for a slow count of 10. Repeat 5 times.

4. Wall finger walks (best for: frozen and thawing)

Walking your fingers up a wall gives you a clear, visible way to track progress. You control how far you go.

Try this: Stand facing a wall, about an arm's length away. Place the fingertips of your sore arm on the wall at waist height and slowly walk them up as far as is comfortable. Hold for a few seconds, then walk them back down. Repeat 5 times, and mark your highest point with a small sticker to see how you're doing over the weeks.

5. Use heat before exercise (best for: all stages)

Warmth can relax tight muscles and make stretches more comfortable. Heat needs care, though, so it doesn't burn the skin.

Try this: Wrap a heat pack or hot water bottle in a towel and rest it on your shoulder for about 10 minutes before you exercise. Never use heat on numb skin, and never fall asleep with a heat pack on.

6. Find a comfortable sleep position (best for: freezing and frozen)

Night pain is one of the hardest parts of frozen shoulder. Lying on the sore shoulder often makes it worse. Supporting the arm with pillows can take pressure off the joint and help you settle.

Try this: If you lie on your back, put a pillow under your sore arm so your elbow is supported. If you lie on your good side, hug a pillow in front of you and rest your sore arm on it. Try sleeping slightly propped up if lying flat is uncomfortable.

7. Keep using your arm within comfortable limits (best for: all stages)

Using your arm for everyday tasks helps stop it getting stiffer. It's tempting to keep a painful arm completely still, but that can make stiffness worse. Gentle, comfortable use is usually helpful, as long as you don't force painful movements.

Try this: Use your sore arm for light tasks at waist height, such as drying up, folding clothes or holding a cup. Use your good arm for anything heavy or high, and avoid sudden, jerky movements.

When it might be something else

Not every painful, stiff shoulder is frozen shoulder. Other problems can look similar, such as arthritis in the shoulder joint. If you also have stiff knees or hips, our guide to managing osteoarthritis at home may help.

Call 999 if you have:

• chest pain, especially if it spreads to your arm, neck, jaw or back, or you feel sweaty, sick or short of breath
• sudden weakness or numbness on one side of your body, a drooping face or slurred speech

Go to A&E or call NHS 111 if:

• your shoulder pain started after a fall or injury and you can't move or lift your arm
• your shoulder looks misshapen
• you have a high temperature, or the shoulder is hot, red or swollen
• the pain is severe and not eased by rest or pain relief

See your GP if:

• your arm feels weak, numb or tingly
• the pain hasn't improved after a couple of weeks of looking after it at home
• you're struggling to sleep or do everyday tasks because of the pain

Frozen shoulder treatment options to discuss with your GP

Your GP can check whether it's frozen shoulder and talk through options. Frozen shoulder treatment depends on how painful and stiff your shoulder is and which stage you're in. Options may include:

• Pain relief. The NHS suggests starting with simple pain relief, such as paracetamol. Your GP or pharmacist can advise what is safe for you.
• Physiotherapy. A physiotherapist can teach you exercises that suit your stage and help you manage pain.
• Steroid injections. An injection into the shoulder may help reduce pain and inflammation. The Chartered Society of Physiotherapy's guide to treating shoulder pain says a steroid injection followed by gentle stretching and strengthening exercises can help.
• Hospital treatments. If your shoulder doesn't improve over time, you may be referred to a specialist to discuss other procedures or, sometimes, surgery.

When home physiotherapy helps

You might benefit from physiotherapy at home if:

• you're not sure which exercises are right for your stage
• pain is stopping you sleeping or getting on with daily life
• your shoulder isn't improving despite doing your exercises
• you have other health conditions, such as diabetes, to work around
• travelling to a clinic is difficult because of pain or stiffness

A physiotherapist can check how your shoulder moves, work out which stage you're in, and give you a plan that changes as you recover. Our guide to home versus clinic physiotherapy explains the differences. At Rehalign, we offer home visits across the West Midlands, including Birmingham, Solihull, Walsall, Wolverhampton, Coventry, Dudley and Telford.

Book a home physio visit