Frozen Shoulder Stretches: Relief & Mobility

If you’ve ever experienced a stiff, painful shoulder that makes simple tasks like reaching for a cup or buttoning a shirt feel impossible, you might be dealing with frozen shoulder (clinically known as adhesive capsulitis). This condition, which affects up to 5% of the population—particularly those aged 40–60 and women more than men—can severely limit your quality of life. 

At Flynn Chiro, our Melbourne-based team is passionate about empowering you with practical, evidence-based strategies to manage this condition. Below, we share key stretches and tips to help you regain shoulder mobility, all explained in clear, actionable terms.

What is Frozen Shoulder?

Frozen shoulder occurs when the shoulder joint’s connective tissue thickens and tightens, leading to pain, stiffness, and reduced range of motion. It typically progresses in three stages:

  • Freezing Stage: Gradual onset of pain and stiffness.
  • Frozen Stage: Pain may lessen, but stiffness persists.
  • Thawing Stage: Mobility slowly improves over months.

While the exact cause is often unclear, factors like diabetes, prolonged immobility, or shoulder injuries can increase risk. Early intervention, including gentle stretching, is critical to recovery.

6 Stretches to Ease Frozen Shoulder Symptoms

6 Stretches to Ease Frozen Shoulder Symptoms

1. Pendulum Stretch

How to do it:

  • Lean forward slightly, supporting yourself with a table or chair.
  • Let your affected arm hang loosely.
  • Gently swing the arm in small circles (clockwise and anticlockwise) for 1–2 minutes.

Why it helps: Promotes joint lubrication and reduces stiffness without strain.

2. Cross-Body Shoulder Stretch

How to do it:

  • Stand or sit upright.
  • Use your unaffected arm to lift the affected arm across your chest.
  • Hold for 20–30 seconds, then release. Repeat 3–5 times.

Tip: Avoid pulling forcefully—stretch only to the point of mild tension.

3. Towel Stretch (Internal Rotation)

How to do it:

  • Hold a towel behind your back with your unaffected arm.
  • Gently pull the towel upward with your unaffected arm to lift the affected arm.
  • Hold for 15–20 seconds. Repeat 3–5 times.

Why it helps: Targets tightness in the posterior shoulder capsule.

4. Armpit Stretch

How to do it:

  • Stand near a shelf or table.
  • Slowly “walk” your fingers up the surface with your affected arm, lifting it as high as comfortably possible.
  • Hold for 15 seconds, then lower. Repeat 5 times.

Tip: Use heat therapy (e.g., a warm pack) beforehand to relax muscles.

5. Finger Walk Exercise

How to do it:

  • Face a wall, standing about 15 cm away.
  • “Walk” your fingers up the wall with the affected arm until you feel a stretch.
  • Slowly return to the starting position. Repeat 10 times.

Why it helps: Improves range of motion and shoulder strength.

6. External Rotation Stretch

How to do it:

  • Hold a resistance band or towel in both hands.
  • Keep elbows bent at 90 degrees and close to your sides.
  • Gently rotate the affected arm outward, stretching the band/towel. Hold for 5 seconds. Repeat 10 times.

Additional Tips for Managing Frozen Shoulder

  • Warm Up First: Apply a warm pack for 10 minutes before stretching to enhance flexibility.
  • Consistency is Key: Perform stretches 1–2 times daily, but avoid overexertion.
  • Listen to Your Body: Mild discomfort is normal, but sharp pain means you should stop.
  • Combine with Professional Care: Stretches work best alongside chiropractic adjustments, soft tissue therapy, or physiotherapy.

When to Seek Help

While these stretches can alleviate symptoms, frozen shoulder often requires a tailored treatment plan. If your pain worsens or mobility doesn’t improve within a few weeks, consult a healthcare professional. At Flynn Chiro, we are experts at diagnosing and treating musculoskeletal conditions, using a combination of manual therapy, exercise prescription, and lifestyle advice to support your recovery.

Final Thoughts

Frozen shoulder can be frustrating, but with patience and the right approach, you can restore movement and reduce discomfort. Incorporate these stretches into your daily routine, and don’t hesitate to reach out to our team at Flynn Chiro for personalised guidance. Together, we’ll help you get back to living life fully—whether that’s gardening in Fitzroy or chasing the kids around Melbourne’s parks.

Need expert care? Book a consultation with Flynn Chiro today. Let’s thaw that shoulder and reclaim your freedom of movement.

Dr Flynn - Melbourne Chiropractor

Flynn Chiro- Melbourne Chiropractor

Flynn Chiro offers personalised, professional care to help you live pain-free.