Pendulum swing
Lean forward, let the arm hang. Swing it gently in circles using your body, not the shoulder.
- 1 minute
- 4 times a day
Should feel: The shoulder loosening Should not feel: Sharp pain
Home / Patient library / Exercise sheets / Sheet 10
Shoulder exercises
Shoulder & elbow · Frozen shoulder
How to use this sheet. Do the exercises slowly. Stop before the pain builds — mild discomfort is fine, sharp pain is not. A little every day beats a lot once a week.
A4 PDF, 0.3 MB. Free to download — no sign-up, no email address needed.
Table slide
Sit at a table, slide the hand forward, letting the body follow.
- 10 times
- 3 times a day
Should feel: A stretch at the end of the range Should not feel: Pinching at the top
Stick-assisted external rotation
Hold a stick with both hands, elbow tucked in, and push the affected arm outwards.
- 10 times
- 3 times a day
Should feel: A stretch at the front of the shoulder Should not feel: Sharp pain
Towel internal rotation
Hold a towel behind your back and gently pull the lower hand up.
- Hold 15 seconds
- 5 times
Should feel: A stretch at the front Should not feel: Pinching
Wall climb
Face a wall, walk the fingers up as high as comfortable, hold, then walk down.
- 5 times
- 3 times a day
Should feel: A stretch overhead Should not feel: Shrugging to cheat height
Cross-body stretch
Pull the arm across your chest with the other hand.
- Hold 20 seconds
- 5 times
Should feel: A stretch at the back of the shoulder Should not feel: Pain in the front
Stop and telephone us if
- The pain is getting worse, not better, after two weeks
- You get new numbness, tingling or weakness
- The joint swells up or locks
- You feel unwell or feverish
Guides for you
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