Exercises for Frozen Shoulder

The information and exercise videos below have been developed by BESS physiotherapists and are designed for people who have been diagnosed with frozen shoulder. Frozen shoulder is a common condition that affects the shoulder causing significant pain and reduced movement. The majority of people who experience frozen shoulder will eventually get better with or without treatment.

By following the advice and exercises within the video your symptoms should improve. Remember that the course of frozen shoulder is a long one, but if you feel that you are not making progress within 6-12 weeks or your shoulder pain is getting worse, please contact your health care provider.

Acknowledgements: BESS Expert Patient Group (BESS EPG) members, Shoulder Research Users Group (SHRUG), UK FROST Trial (NIHR HTA: 13/26/01) & South Tees Hospitals NHS Foundation Trust.

[brendancreaven]

I have frozen shoulder and am presently coming out of the painful (absolutely agonising) phase. I have found swimming has really helped, doing a light breast stroke and also doing stretches in the water. The water provides both support and resistance for the exercises.

[nalinikishnani]

I was foolish to depend on painkillers. I have Frozen shoulder, naturopathic diebties. My neck gets very stiff. Horrible pain and stiffness.
Now I do exercise. Nice video . Yes warm baths and orthopaedic oils.

[Pilky-BsMc]

Im in the very painful stage although ive had it for 4 months now. I went to flex my arms muscles today forgetting ive frozen shoulder & was doubled up in agony. The only relief was vigorously rubbing it. It's not painful all the time so i don't feel the need for painkillers unless it gets worse. Mine started last November every night in bed. My frozen shoulder is on the left & I always sleep on my right. I'd wake up in agony & it confused me as i wasn't sleeping on my bad shoulder.
I'll keep on with these exercises in the hope they decrease the life of the freeze within my shoulder

[talkingheadzzz]

These are the best exercises! I am currently going to PT once a week, but I feel these are more significant! Thank you!

[vincemcerlane]

These are superb exercises and for the first time on 3 months I have found something that helps. Thanks very much appreciated

[martinogmckeever]

thank you this has helped and your voice is perfect

[Ansigan]

Thank you so much for posting this. This helps me a lot! ❤

[stephengwilym]

Excellent resource - thank you BESS team

[valw]

Thank you so much. These exercises look like exactly what I need!

[jamesmanning]

What happens if you can't even get to these positions??

[chrish]

Thank you this is really helpful, my problem seems to be consistency. Can you give me a call 3 times a day to make sure I’ve done these😊

[kerrystedman]

This is helpful. Best one so far! I also have frozen shoulder and anterior labrel tear. Had steroid injection yesterday and am in p.t once a week. Hoping the off the charts pain will resolve soon. Do you have any exercise to help with that?

[carolyneaves]

Good exercises and well explained, but I find the music distracting and too loud. Why is it necessary to have music at all?

[Cjayization]

How many times a day to perform these exercises ? So far it’s helping me with the pain I am experiencing. Thanks for sharing this video 😊

[CuriousAndCuriouser]

This lady's rapid eye blinding is unsettling to me.

[joeyk]

I can’t get anywhere near my back or on my head or even forehead. Quite a few of these I cannot do but I can try to get to get as high as I can get as high as I can

[evavantartwijk]

It's 'taken me 3 years for each shoulder to heal and one is still totaly stiff but slowly getting better. Seems like no training can release that stiffness in the shoulder cap?

[PearlKLEVER]

Ty. I'm in really bad pain in my shoulder. I had a stiff shoulder years ago. I'm going to try the exercises you showed me.

[teresasugden]

I've had frozen shoulder in each shoulder 4 years apart for virtually no reason. Now 6 yrs later I'm healing from a broken radial head in my elbow!!! I have to say, even with the surgery that frozen shoulders are far worse pain! Took me a year to get range of motion back on each shoulder, I sure hope the elbow is that good or better.🤔