Frozen shoulder involves progressive stiffness and pain in the shoulder joint as the capsule becomes inflamed and scarred. The condition follows predictable stages: freezing, frozen, and thawing. Exercise approaches differ by stage, and forcing movement worsens the freezing phase. Understanding your current stage guides appropriate exercise selection. Professional guidance helps navigate this condition. Get your personalized routine: Start your 14-day free trial Gentle Pendulum Movement Gravity-assisted movement maintains mobility without force. JME 44 Starting with your hand at the side, bring your arm up, over your head, then back down to the side. JME 52 Hug one arm across your body for a gentle stretch. Pain-Free Range Work within available range without pushing into pain. JME 55 Bring your hands together behind your back and extend for a shoulder stretch. JME 58 Hold onto your elbow behind your head for a gentle stretch. Scapular Mobility Shoulder blade movement supports shoulder function. JME 154 Either sitting or standing at your desk, extend your upper body toward the direction behind you - either putting your arms above your head or keeping them at your side. JME 150 Sitting in your chair, rotate your upper body both left and right. Don't do this too fast - find what works for you. Neck and Upper Back Surrounding areas compensate during frozen shoulder. JME 1 Look left and then right JME 6 Gently tuck your chin to your chest JME 152 Rest one hand either on the back of your chair or desk. With the other arm, rotate toward the ceiling and follow your fingertips with your eyes. Return to the middle and repeat. Global Movement Maintain overall mobility during recovery. JME 91 Placing one foot on a slightly elevated surface (or even just in front of you on the floor), rotate your upper body in both direcions. JME 113 Place one knee on your chair and move that knee both forward and back to feel a stretch in the front of your leg. Stage-Specific Approach Freezing stage: gentle movement, avoid aggravation. Frozen stage: maintain available range. Thawing stage: gradually increase range. Duration varies from months to years. Professional guidance ensures appropriate progression. Frozen Shoulder Programming simplmobility provides stage-appropriate shoulder routines. 2-3 minute sessions support recovery without aggravation. Start Your Free Trial