Stretches for Frozen Shoulder
Also called: Adhesive capsulitis.
Frozen Shoulder refers to progressive stiffness of the shoulder capsule with loss of both active and passive range. The stretches below are part of the conservative-care approach commonly used for frozen shoulder — gentle mobility work that supports recovery without aggressive loading. They are not a substitute for evaluation by a healthcare provider, and any new or worsening symptom (numbness, weakness, severe pain) should prompt a visit before continuing home exercise. See our sources page for the research and clinical guidance the recommendations below are drawn from.
12 stretches commonly used for frozen shoulder
-
Cross-Body Shoulder Stretch
Pull one arm straight across your chest with the opposite hand near the elbow until you feel a deep stretch in the back of your shoulder.
-
Overhead Shoulder Stretch
Raise one arm overhead, bend the elbow so your hand drops behind your neck, and use the opposite hand to gently press the elbow back until you feel the stretch in the shoulder. Alternate sides.
-
Doorway Shoulder Stretch
Stand in a doorway with both arms raised to 90 degrees pressed against the frame, step one foot forward, and lean gently through the doorway to open the chest and shoulders.
-
Sleeper Stretch
Lie on your side with your bottom arm out at shoulder height, elbow bent to 90 degrees, then use your top hand to gently press the forearm down to stretch the posterior shoulder capsule. Alternate sides.
-
Shoulder Pendulum (Codman Exercise)
Lean forward with one hand on a table for support, let the other arm hang freely, and gently swing it in small circles using body weight rather than muscle contraction. Alternate sides.
-
Cow Face Arms (Gomukhasana Arms)
Reach one arm overhead and bend the elbow behind your head while the opposite arm reaches up your back, working to clasp fingers between your shoulder blades. Use a towel between your hands if needed. Alternate sides.
-
Resistance Band Shoulder Pass-Through
Hold a resistance band wide in front of you, then slowly raise it overhead and bring it behind your back in a controlled arc, keeping your arms straight throughout.
-
Wall Shoulder Internal Rotation Stretch
Stand sideways with your elbow at 90 degrees pressed against a wall at shoulder height, then rotate your body forward and away from the wall to stretch the posterior shoulder capsule. Alternate sides.
-
Floor Shoulder Overhead Stretch
Start by lying down on your stomach with one straight arm stretched out to the side. Slowly use the opposite arm to push the floor to raise your chest off the ground. Go until you feel a light stretch in the targeted muscles. Hold for up to 20-30 seconds and slowly release by lowering the chest back down to the ground. Alternate sides.
-
Doorway Pec Stretch
Stand in a doorway with elbows at 90 degrees pressed against the frame at chest height, step one foot forward, and lean through the doorway to stretch both pectorals.
-
Prone Chest Opener
Lie face down and extend one arm out to the side at shoulder height, then slowly roll onto that shoulder until you feel the stretch across the pectoral muscle. Alternate sides.
-
Open Book Stretch
Lie on your side with knees stacked and both arms forward at shoulder height, then rotate your top arm back to open your chest like a book while following your hand with your eyes.
Frequently asked questions
What stretches are recommended for frozen shoulder?
The library below filters to the stretches in the Body Fix app that are commonly used as part of conservative care for frozen shoulder. Start with the beginner-tagged options, do them gently, and stop any stretch that reproduces sharp pain, numbness, or radiating symptoms.
Is it safe to stretch with frozen shoulder?
For most non-acute cases, gentle mobility work is safe and often helpful. Acute injuries, post-surgical conditions, and any presentation with neurological symptoms (numbness, weakness, electric pain) should be cleared by a healthcare provider before starting home exercises.
When should I see a doctor about frozen shoulder?
See a healthcare provider for: symptoms following trauma, progressive worsening, neurological symptoms (numbness, weakness, tingling), fever with the symptom, or any condition that hasn't improved with 4–6 weeks of conservative care.
Body Fix builds a personalized routine using the stretches above, with guided audio + video. Free on iOS.
Download Body FixThis page is for educational purposes and is not a substitute for medical advice, diagnosis, or treatment. See peer-reviewed sources for these recommendations, and always consult a qualified healthcare provider for new, severe, or persistent symptoms.