Frozen Shoulder (also referred to as “Adhesive Capsulitis”) is a condition which is characterized by multi-directional restriction and marked stiffness in all movements of the shoulder.

It is associated with increased inflammation and significant tightening of the shoulder capsule (which is a soft tissue structure that completely surrounds the shoulder joint).

This blog post contains the best Frozen Shoulder exercises that can easily be performed at home to help reclaim the movement, strength and function of the shoulder.

In This Blog Post

• Stages Of Frozen Shoulder
• Recovery Time
• Exercises For Frozen Shoulder
• Common Questions

Stages Of Frozen Shoulder

There are 3 stages of Frozen Shoulder:

Stage 1:

(Duration: Approximately 2-9 months)

This stage is referred to as the “Freezing Phase”.

It is characterized by the gradual increase in pain and reduction in mobility of the shoulder.

Stage 2:

(Duration: Approximately 4-12 months)

This stage is referred to as the “Frozen Phase”.

It is characterized by the gradual reduction in pain and pronounced stiffness in the shoulder.

Stage 3:

(Duration: Approximately 6-24 months)

This stage is referred to as the “Thawing Phase”.

It is characterized by the gradual return of shoulder movement and function.

Although the exercises may not be as effective in the other stages, I would still encourage you to do as much as you can comfortably tolerate.

How long does it take to fix Frozen Shoulder?

Generally speaking – Frozen Shoulder can take anywhere between 6 – 24 months to recover.

The rate at which one improves is dependent on multiple individual factors such as:

Exercises For Frozen Shoulder

STEP 1: Reduce Aggravating Activities
STEP 2: Reduce Inflammation
STEP 3: Things To Know In Early Stage
STEP 4: Consider Hydro-Dilatation
STEP 5: Gentle Movements
STEP 6: Releases
STEP 7: Joint Decompression
STEP 8: Range of Motion Exercises
STEP 9: Stretches
STEP 10: Reclaim Rotational Strength
STEP 11: Strengthening Exercises
STEP 12: Above Shoulder Height
STEP 13: End Range Exercises
STEP 14: Procedures

STEP 1: Reduce Aggravating Activities

In the initial stages of addressing the painful Frozen Shoulder, it is important to minimize exposure to any activity and/or position that may significantly aggravate the pain in the shoulder.

Frequent aggravations to the shoulder will likely exacerbate symptoms, increase inflammation and potentially delay the recovery time.

Things you may need to avoid:

• Sleeping on painful shoulder
• Over head activities
• Sports involving excessive shoulder movements
• Lifting/Carrying/Pulling heavy objects
• Repetitive shoulder movements in awkward positions
• Quick and jerky shoulder movements

STEP 2: Reduce Inflammation

Significant amounts of inflammation can make the shoulder hypersensitive and painful.

This may reduce one’s ability to perform the suggested Frozen Shoulder exercises on this blog post.

Here are a few ways to address the inflammation in the shoulder:

Anti-Inflammatory Gel

Apply an anti-inflammatory gel to the whole shoulder.

Do this 2-3/day.

Non-Steroidal Anti-Inflammatory Drugs (NSAIDs)

If there is a significant amount of pain, your Primary Care Provider may recommend that you take an anti-inflammatory medication for at least 7-10 days.

There should be a noticeable reduction in the shoulder pain within 3-5 days upon taking the anti-inflammatory medication.

If there has been absolutely nil improvements in your pain within this time period, you may need to discuss with your Primary Care Provider to see if the dosage needs to be altered.

(Note: Please consult your Primary Care Provider before taking any new medication.)

Ice/Cold therapy

Apply an ice pack to your shoulder for at least 10-15 minutes.

Do this 3-5 times per day.

(Note: Make sure to place a cloth between the ice pack and your skin. Cold therapy can cause ice burns to the skin!)

Once the symptoms have settled, consider switching to applying heat to help relax the tight muscles around the shoulder.

STEP 3: Things to know in the early stages

Here a few tips that can help you manage the Frozen Shoulder in the earlier stages.

Keep Active

It is imperative that you keep the shoulder as active as possible without causing a significant amount of pain.

Avoid excessive rest. Keep the shoulder moving to the best of your ability!

Excessive immobilization of the shoulder may result in a prolonged recovery time.

Know Your Limits

There is going to be a certain amount of activity that your shoulder can comfortably tolerate.

Aim to stay slightly below this threshold to minimize the chance of an aggravation.

Avoid Excessive Sling Use

Do not wear an arm sling for more than 2 days.

In the long term, excessive use of an arm sling may promote more stiffness and weakness in the shoulder.

Sleeping Position

Avoid sleeping directly on top of the side with the Frozen Shoulder.

This sleeping position may compress the sensitive structures of the shoulder.

Consider sleeping on your back or on the unaffected side.

Resting Arm Position

Do not habitually squeeze the arm towards the side of the torso.

This is a common behavior seen in people with shoulder issues as an attempt to protect the shoulder.

In the long term – this may lead to increased tightness in the shoulder muscles (especially in the muscles that reside in the arm pit region) which may result in a reduction in shoulder mobility.

STEP 4: Consider Hydro-Dilatation

Hydro-Dilatation involves injecting a certain amount of saline solution (via a needle) directly inside the shoulder joint capsule.

The aim of this injection is to help expand and stretch the tight shoulder capsule.

It is usually administered along side a corticosteroid (to reduce inflammation) and a local anesthetic (to numb pain).

(Note: You will need to discuss with your Primary Care Provider to determine if this procedure is appropriate in your situation.)

step 5: Gentle Movements

In the early stages of the Frozen Shoulder, the shoulder may be too painful to perform any vigorous exercise.

The following gentle exercises are designed to:

• Move the shoulder in the range available and
• Preserve the movement in the rest of the arm

Pendulum Exercise

Instructions:

• Place the hand of the unaffected shoulder onto the back of a chair.
• Lean your torso forwards.
• Draw circles with the arm on the side with the Frozen Shoulder.
• If tolerated, gradually increase the size of the circles.
• Do not move your shoulder into any pain or discomfort.
• Perform 20 repetitions in both directions.

Shoulder Blade Rolls

Instructions:

• Have your arm relaxed by the sides of your body.
• Keep your neck completely relaxed throughout this exercise.
• Perform shoulder blade rolls:
  • Shrug your shoulder blades upwards.
  • Pull your shoulder blades backwards.
  • Pull your shoulder blades downwards.
  • Roll shoulders forwards.
• Perform 10 slow repetitions.
• Repeat exercise in the opposite direction.
• Do not move your shoulder into any pain or discomfort.

General Neck Movements

Instructions:

• Sit up right.
• Keep your shoulder and arm completely relaxed throughout this exercise.
• Slowly perform circles with your neck.
• Allow your neck to move as far as you are comfortable.
• Perform 10 slow repetitions in both directions.

Elbow Movements

Instructions:

• Bend your elbow completely.
  • Turn your palm up and down.
• Straighten your elbow completely.
  • Turn your palm up and down.
• Perform 10 repetitions.

Wrist Movements

Instructions:

• Make a firm fist.
• Draw circles with your wrist.
• Perform 10 repetitions in both directions.

Hand Movements

Instructions:

• Open and close your hand firmly.
• Perform 10 repetitions.

step 6: Releases For Frozen Shoulder

The following exercises will help release the tight muscles that are commonly associated with Frozen Shoulder.

Side Of Rib Cage

(Target Muscle: Latissimus Dorsi)

Instructions:

• Lie down on your side.
• Place a foam roller underneath the side of your upper torso.
• Place your arm in front of you.
• Keep your body completely relaxed.
• Apply an appropriate amount of body weight into the foam roller.
• Make sure to cover the entire side of the rib cage.
• Continue for 2 minutes.

Chest Release

(Target Muscles: Pectoralis Major/Minor)

Instructions:

• Stand in front of a wall.
• Place a massage ball between your chest region and the wall.
• Lean an appropriate amount of your body weight on top of the massage ball.
• Keep your shoulder completely relaxed.
• Make sure to cover the entire chest area.
• Continue for 1-2 minutes.

Subscapularis

Instructions:

• Sit down in front on a table.
• Completely relax your arm onto the table.
• Use the finger tips of the other arm to push into the front surface of the shoulder blade.
• Focus on areas of increased tightness.
• Continue for 30 seconds.

Note: Make sure that you are not causing any numbness or tingling down the arm as you apply pressure into the arm pit region. (This means you are probably squashing a nerve!) If you are not confident performing this release, please seek guidance from a healthcare professional.

Back Of Shoulder

(Target Muscles: Posterior Deltoid, Infraspinatus, Teres Major/Minor)

Instructions:

• Lie down on the floor.
• Place a massage ball directly underneath the back of the shoulder.
• Lean an appropriate amount of your body weight onto the massage ball.
• Continue for 1-2 minutes.

Note: You can perform this exercise against a wall if you are not able to lie down on your shoulder.

Coracobrachialis

Instructions:

• Sit down in front on a table.
• Completely relax the weight of your arm onto the table.
• Use the finger tips of the other arm to gently push into the inside of the upper arm.
• Focus on areas of increased tightness.
• Continue for 30 seconds.

Note: Make sure that you are not causing numbness or tingling down the arm. (This means you are probably squashing a nerve!)

STEP 7: Joint Decompression

The following technique can help loosen up a tight shoulder joint.

Shoulder Decompression

Instructions:

• Anchor a strong resistance band underneath your foot.
• Reach down and hold onto the resistance band.
• Keep your shoulder completely relaxed.
• Allow the resistance band to pull your arm downwards.
• Lean your torso away from the band.
• Aim to feel a pulling sensation in your shoulder.
• Apply more tension to the band if you would like to increase the stretch.
• Hold for 30 seconds.

Shoulder Inferior Glide

Instructions:

• Sit in front of a chair backing that is approximately shoulder height.
• Place your hand on top of the chair backing.
• Lean your torso slightly forwards.
• Keep this arm completely relaxed.
• Place the other hand on top of the upper arm.
• Apply a firm downward pressure with your hand.
• Hold for 5 seconds.
• Perform 30 repetitions.

STEP 8: Range of Motion Exercises

The aim of these exercises is to reclaim and/or preserve the movement of the shoulder.

When performing the following range of motion exercises: Provide a small amount of support (if required) to get your shoulder moving without any pain.

Ideally – Try to perform the exercises with no support from the unaffected shoulder.

Shoulder Flexion

Instructions:

• Lie down on your back.
• Hold onto your wrist (on the side of the Frozen Shoulder) with your other hand.
• Lift your arm over head as far as possible without causing any pain.
• Provide a small amount of assistance using the other arm as required.
• Perform 30 repetitions.

Shoulder Abduction

Instructions:

• Stand up right.
• Hold onto a stick with both hands.
• On the side with the Frozen Shoulder, have your palm facing forwards.
• Raise your arm towards the side as high as possible without causing any pain.
• Provide a small amount of assistance using the other arm (if required).
• Perform 30 repetitions.

Shoulder Extension

Instructions:

• Stand up right.
• Bring both hands behind you.
• Hold onto your wrist.
• Provide assistance using the other arm to bring your arm backwards as far as possible without causing any pain.
• Perform 30 repetitions.

For a complete guide on how to increase this movement, see post: Exercises To Increase Shoulder Extension.

External Rotation

Instructions:

• Lie down on your back.
• Hold onto a stick with both hands.
• Bend your elbows to 90 degrees.
• Keep your elbows close to the sides of your body.
• Guide the stick towards the same side of the frozen shoulder.
• Allow the arm to move as much as possible without causing any pain.
• Perform 30 repetitions.

External Rotation (With Raised Arm)

Instructions:

• Hold onto the stick as shown above.
  • (The side with the Frozen Shoulder will be the one holding onto the top of the stick.)
• Aim to have your elbow approximately at shoulder height.
• Keep your elbow pointing forwards throughout the exercise.
• Using the arm at the bottom, pull the stick across the body to produce more external rotation in the other shoulder.
• Move the arm as far as possible without causing any pain.
• Perform 30 repetitions.

Shoulder Adduction/Internal Rotation

Instructions:

• Place your hand behind your back.
• Use your other hand to pull this arm further across the back.
• Move the arm as far as possible without causing any pain.
• Perform 30 repetitions.

STEP 9: Stretches

ATTENTION: For the majority of you reading this blog post, it is not likely that you will have adequate mobility to place the shoulder in a position to effectively stretch the tight muscles.

If this is the case with you – I recommend focusing on just the Releases, Joint Decompression and Range Of Motion Exercises for now.

Once your shoulder has reclaimed an adequate amount of movement, you can progress to the following stretches.

(Note: Make sure that you do not stretch into any pain!)

Latissimus Dorsi Stretch

Instructions:

• Stand in front of a chair.
• Place your hand on top of the chair backing.
• Take a few steps backwards.
• Bend your torso forwards.
• Allow your chest to drop and hips to move backwards.
• Allow your shoulder to move as much as possible without causing any pain.
• Aim to feel a stretch in the arm pit region.
• Hold for 30 seconds.

For more Lat Stretches:

See Post: Latissimus Dorsi Stretches

Chest Stretch

Instructions:

• Place your hand at approximately shoulder height (or higher) onto a wall.
• Keep your elbow bent and close to the side of the body.
• Tilt your shoulder backwards throughout this stretch.
• Lunge forwards.
• Turn your torso away from the hand on the wall.
• Allow your shoulder to move as much as possible without causing any pain.
• Aim to feel a stretch in the chest region.
• Hold for 30 seconds.

For more chest stretches:

See Post: Pec Minor Stretches

Posterior Shoulder Stretch

Instructions:

• Tie a thick resistance band to a stationary object at approximately shoulder height.
• Stand sideways relative to the anchor point with the side of the Frozen Shoulder furthest away.
• Hold onto the other end of the resistance band with the hand that is on the same side with the Frozen Shoulder.
• Bring your arm across your body.
• Side step away from the anchor point to create tension into the band.
• Completely relax your arm.
• Use your other hand to pull the elbow further across the body.
• Aim to feel a stretch at the back of the shoulder.
• Hold for 30 seconds.

For more back of shoulder stretches:

See Post: Back Of Shoulder Stretch

Anterior Shoulder Stretch

Instructions:

• Stand up right with a chair by your side.
• Place your hand on top of the chair.
• Aim to keep your elbow pointing backwards.
• Keep your torso up right throughout this stretch.
• Tilt your shoulders backwards.
• Lunge forwards.
• Lower your body.
• Aim to feel a stretch in the front of the shoulder.
• Hold for 30 seconds.

For more front of shoulder stretches:

See Post: Front Of Shoulder Stretch

Step 10: Reclaim Rotation

In my opinion – Reclaiming rotation in the shoulder joint will help unlock the other movements of the shoulder.

Internal Rotation

Instructions:

• Lie down on your back.
• Hold an appropriate amount of weight in your hand.
• Lift your elbow out towards the side.
• Bend your elbow to 90 degrees.
• Have your forearm in the vertical position.
• Allow your forearm to crank forwards without letting your shoulder to pop forwards.
• Attempt to move as much as you can.
• Return to the starting forearm vertical position.
• Perform 10-20 repetitions.
• Perform 3 sets.
• Make sure that there is no pain whilst performing this exercise.

For a comprehensive guide to reclaiming back shoulder Internal Rotation:

See Post: Increase Shoulder Internal Rotation

External Rotation

Instructions:

• Lie down on your back.
• Hold an appropriate amount of weight in your hand.
• Lift your elbow out towards the side.
• Bend your elbow to 90 degrees.
• Have your forearm in the vertical position.
• Allow your forearm to crank backwards without letting your torso move.
• Attempt to move as much as you can.
• Return to the starting forearm vertical position.
• Perform 10-20 repetitions.
• Perform 3 sets.
• Make sure that there is no pain whilst performing this exercise.

For a comprehensive guide to reclaiming back shoulder External Rotation:

See Post: Increase Shoulder External Rotation

Step 11: Strengthening Exercises

When performing the following strengthening exercises, aim to move the shoulder in the range of motion that is currently available.

Extension

Instructions:

• Anchor a resistance band to a stationary object above head level.
• Hold onto the other end of the resistance band in your hand.
• Stand facing towards the anchor point of the resistance band.
• Step away from the anchor point to create an appropriate amount of tension on the resistance band.
• Pull the resistance band down towards you.
• Hold this end position for 1-3 seconds.
• Aim to feel the contraction in the back of the shoulder.
• Slowly return the hand back to the starting position.
• Perform 10-30 repetitions.
• Perform 3 sets.
• Progression:
  • Start from a higher shoulder position.
  • Apply more tension to the band.

Adduction

Instructions:

• Anchor a resistance band to a stationary object above head level.
• Hold onto the other end of the resistance band in your hand.
• Have your palm facing forwards.
• Stand sideways to the anchor point.
  • The side with the Frozen shoulder should be closer to the anchor of the resistance band.
• Step away from the anchor point to create tension on the resistance band.
• Pull the resistance band down towards the side of your body.
• Hold this end position for 1-3 seconds.
• Aim to feel the contraction in the arm pit region of the shoulder.
• Slowly return the hand back to the starting position.
• Perform 10-30 repetitions.
• Perform 3 sets.
• Progression:
  • Start from a higher shoulder position.
  • Apply more tension to the band.

Internal Rotation

Instructions:

• Tie a resistance band to a stationary object at elbow height.
• Stand sideways to the anchor point.
  • The side with the Frozen shoulder should be closer to the anchor point of the resistance band.
• Hold onto the band with your hand.
• Move away from the anchor point to increase an appropriate amount of tension on the band.
• Bend your elbows to 90 degrees.
• Keep your elbow fixated to the side of your body.
• Pull the resistance band across the body.
• Hold this end position for 1-3 seconds.
• Aim to feel the contraction in the inner/front region of the shoulder.
• Perform 10-30 repetitions.
• Perform 3 sets.
• Progression:
  • Apply more tension to the band.

Flexion

Instructions:

• Anchor a resistance band to a stationary object behind you.
• Hold onto the other end of the resistance band in your hand.
• Walk forwards to increase the amount of tension on the band.
• Lift your arm forwards/upwards.
• Make sure to pause at the top of movement for 1-3 seconds.
• Aim to feel the contraction in the front of the shoulder.
• Return to starting position.
• Perform 10-30 repetitions.
• Perform 3 sets.

Abduction

Instructions:

• Anchor the resistance band under your foot.
• Hold onto the other end of the resistance band in your hand.
• Make sure that there is an appropriate amount of tension on the band.
• Lift your arm upwards towards the side as high as possible.
• Make sure to pause at the top of movement for 1-3 seconds.
• Aim to feel the contraction in the side of the shoulder.
• Return to starting position.
• Perform 10-30 repetitions.
• Perform 3 sets.

External Rotation

Instructions:

• Lie down on your side with the target shoulder on the upper side.
• Keep your elbow by the side of the body throughout this exercise.
• Bend your elbow to 90 degrees.
• Rotate your arm outwards.
• Make sure that you do not move the torso throughout this exercise.
• Hold this end range position for 5 seconds.
• Perform 10-30 repetitions.
• Perform 3 sets.
• Progression:
  • Hold onto a suitable amount of weight

For more exercises to strengthening external rotation:

See Post: Infraspinatus Exercises

Internal Rotation

Instructions:

• Anchor a resistance band to a stationary object towards the side.
  • The side of the Frozen shoulder will be closest to the anchor point.
• Move away from the anchor point to create tension on the band.
• Support your elbow on a flat surface at shoulder height.
• Keep your elbow bent at 90 degrees and pointing forwards throughout this exercise.
• Slowly pull the band towards the midline of the body.
• Perform 10-30 repetitions.
• Perform 3 sets.

External Rotation

Instructions:

• Anchor a resistance band to a stationary towards the side.
  • The side of the Frozen shoulder will be furthest from the anchor point.
• Move away from the anchor point to create tension on the band.
• Support your elbow on a flat surface at shoulder height.
• Keep your elbow bent at 90 degrees and pointing forwards throughout this exercise.
• Slowly pull the band towards the side.
• Allow the band to pull your hand back to the starting point.
• Perform 10-30 repetitions.
• Perform 3 sets.

STEP 12: Above shoulder Height Exercises

Raising the arm above shoulder height can be a challenging task!

Here are some exercises that can help reclaim the ability to lift your arm above shoulder height.

Wall Slide

Instructions:

• Place your hand onto the wall at shoulder height. (Start with your elbow in the bent position.)
• Proceed to crawl your fingers up the wall.
• You can provide a small amount of support at the elbow by using your other hand.
  • (Make sure that the target shoulder is working as hard as possible.)
• Move your shoulder as far as you are able to without causing any pain.
• Perform 30 repetitions.
• Perform 3 sets.

Active Elevation

Instructions:

• Start with your elbow in the bent position.
• Slowly reach your hand upwards as high as possible.
• Make sure that there is no pain in the shoulder.
• Add a 1-3 seconds hold at the top of the movement.
• Perform 30 repetitions.
• Perform 3 sets.
• Progression:
  • Repeat exercise with arm in a straightened position.

Shoulder Press

Instructions:

• Stand up right.
• Hold onto a light weight in your hand.
• Assume the shoulder press position.
• Press your arm upwards.
• Raise your arm as high as possible without causing any pain.
• Perform 10-20 repetitions.
• Perform 3 sets.
• Progression:
  • Use heavier weight

Flexion

Instructions:

• Anchor a resistance band underneath your foot.
• Hold onto the other end of the resistance band in your hand.
• Keep your arm straight.
• Lift your arm upwards.
• Raise your arm as high as possible without causing any pain.
• Pause at the top of movement for 1-3 seconds.
• Aim to feel the contraction in the front of the shoulder.
• Return to starting position.
• Perform 10-20 repetitions.
• Perform 3 sets.
• Progression:
  • Use more resistance

STEP 13: End range Exercises

Once your shoulder has reclaimed the full range of motion, challenge yourself with these more advanced exercises.

These exercises focus on moving your shoulder to the end range of motion in different positions.

Shoulder Circles

Instructions:

• Stand up right.
• Keep your arm straightened throughout this exercise.
• Tense your entire shoulder and arm throughout this exercise.
• Proceed to draw large circles with your arm.
• Perform 10 repetitions.
• Repeat in the other direction.

Extension

Instructions:

• Lie down on the floor facing downwards.
• Start with your arms by your side.
• Lift your arm as high as possible.
• Hold this end range position for 5 seconds.
• Perform 5-10 repetitions.

Horizontal Extension

Instructions:

• Lie down on the floor facing downwards.
• Start with your arms out towards the side.
• Lift your arm as high as possible.
• Hold this end range position for 5 seconds.
• Perform 5-10 repetitions.

Elevation

Instructions:

• Assume the 4 point kneel position.
• Lift your arm as high as possible with thumb pointing upwards.
• Aim to feel a contraction at the top of the shoulder region
• Hold for 5 seconds.
• Perform 5-10 repetitions.

Hand Behind Back

Instructions:

• Stand up right.
• Place your hand behind your lower back.
• Lift your hand off your back as much as possible.
• Hold this end range position for 5 seconds.
• Perform 5-10 repetitions.

External Rotation

Instructions:

• Lie facing downwards on the floor.
• Bring your arms out towards the side at 90 degrees.
• Bend your elbow to 90 degrees.
• Whilst keeping your elbow in contact with the floor, lift your forearm off the floor as high as you are able to.
• Hold this end range position for 5 seconds.
• Perform 5-10 repetitions.

STEP 14: Procedures

If you have persisted with the suggested exercises for a prolonged amount of time and do not see any improvement in your shoulder mobility, you may need to consider the following procedures.

(Note: It is best to discuss these procedures with your shoulder specialist to see if they are appropriate for you.)

Joint Capsule Release

This surgical procedure involves the surgeon making multiple incisions into the shoulder capsule.

This is in an attempt to reduce tightness and create more movement in the shoulder.

Manipulation Under Anesthesia

This procedure involves the surgeon forcefully moving and stretching the shoulder joint towards the end range of movement.

This is performed whilst the patient is under the influence of anesthesia.

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Common Questions

Have any other questions not answered? Please feel free to leave a comment down below and I will get back to you.

What Causes It?

Although the exact cause of Frozen Shoulder is unknown, there are certain groups of people that tend to have a higher a risk of developing it.

High Risk Characteristics:

What Are The Main Symptoms?

• Unable to raise arm
• Severe stiffness in the shoulder joint
• General dull aching pain in the shoulder
• Pain experienced around the outer shoulder and upper arm region
• Reduced ability to perform usual daily tasks involving the shoulder

What Tests Can Be Used To Diagnose This Problem?

There is no definitive test for Frozen Shoulder.

The main sign is a severe reduction in shoulder movement.

Although not necessary for most of the time, MRI scans can also be used to identify any changes structural associated with Adhesive Capsulitis.

How do I sleep with Frozen Shoulder?

Avoid sleeping directly on top of the painful shoulder as this may compress and irritate the sensitive structures in the shoulder.

Instead – sleep on your back with a small pillow underneath to support the weight of the arm.

Alternatively – you can sleep on top of the unaffected shoulder whilst resting the weight of the arm of the painful shoulder on top of a thick pillow.

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Conclusion

Performing the appropriate exercises mentioned on this blog post at the correct intensity and frequency will give the shoulder the best opportunity to recover from Frozen Shoulder.

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Disclaimer: The content presented on this blog post is not medical advice and should not be treated as such. It is not intended to be used as a substitute for professional advice, diagnosis or treatment. Use of the content provided on this blog post is at your sole risk. Seek guidance from a healthcare professional before attempting any exercise and/or implementing any recommendations. For more information: Medical Disclaimer.