BEST Exercises for Frozen Shoulder | Adhesive Capsulitis (Mobility, Stretches, Strength)

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Do you have a frozen shoulder (adhesive capsulitis) or work with patients that do? Check out this video to learn everything you need to know about rehabbing a frozen shoulder!
This video will discuss the diagnosis and clinical course of frozen shoulder, exercise guidelines, and briefly review other management strategies for rehabilitation based on the best available evidence.
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Introduction (0:00)
What is Frozen Shoulder? (0:44)
Diagnosis (2:19)
Clinical Course and Expectations (3:01)
Exercise Guidelines (4:58)
Other Exercises and Lifestyle Factors (13:56)
Load Management and Activity Modifications (14:33)
Other Treatment Options (15:12)
Summary (16:48)
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Disclaimer: The information presented is not intended as medical advice or to be a substitute for medical counseling but intended for entertainment purposes only. If you are experiencing pain, please seek the appropriate healthcare professional.

[@E3Rehab]

Thank you for watching! Be sure to check out the blog! All references included! e3rehab.com/blog/frozenshoulder/

[@daveoliver5838]

You must see Dr Beau Hightower with his Hammer Chisel method to fix frozen shoulder, it’s on KZbin, sorted in 2-3 sessions !

[@lokey3104]

This channel needs more recognition. Underrated one.

[@tracyrodriquez120]

I have suffered from frozen shoulder on both shoulders. I'm in my mid 50's. My right shoulder was the worst. It stemmed from. a shoulder injury. 2 yrs of severe chronic pain. I went to PT and a shoulder specialist. The only thing that worked for both shoulders was myofascial massage. It took a while but it was the only treatment that worked for both shoulders. PT and exercises didn't work for me. I feel like no one discusses the benefits of myofascial massage. However, you video is very informative.

[@jenniferdeane5338]

I have had severe frozen shoulder for 5 months. I have had constant pain and have not been able to sleep for more than one hour at a time. I lost my internal and external rotation completely and had limited flexion and abduction movement. I have been doing physio for a few months but this has not helped my pain or improved by rotation. Two weeks ago I was referred to a radiologist for Hydro-Distension. The procedure for me was completely painless. Within 3-4 days my pain was completely gone and I was back to normal sleep. My flexion and abduction is circa 93% back to normal and my rotations are circa 85% back to normal. I have been searching on line for months for how best to fix this horrible condition. Nothing I found on line indicated that there was something that would be a quick fix. I had little expectation that it was going to make a big difference. Therefore, I still cannot quite believe how miraculous the Hydro-Distension has been and how within the space of a few days I got my life back......

[@Aarhusification]

This is hand-down the best frozen shoulder video I have found so far. I love the scientific backing and detailed exercise progression. I have had great succes with injections, as supported by research. Another breakthrough has been an osteopathic treatment which loosened tensions in the upper torso, neck and shoulder, which gave me considerable movement range again after 7 months. I will now follow the exercise program outlined here.

[@ahsenraza9565]

Man this is what i was looking for.. plz more of these about other major musculoskeletal conditions. Evidence based practice 👍👍

[@andresquintero7968]

I've checked all the videos E3 has regarding shoulder and scapular movement but this is by far the best of all. I've had a shoulder reconstruction in week 7, this comprehensive review of the pathology and the understanding of progression made the video extremely useful if someone wants to progress. Great job!!!

[@frustwisted]

I've been looking for an organised thawing exercise routine for ages and finally found it here! Thank you so much for this!

[@mombeolunyonyi8027]

Thank you for being realistic by saying that it takes time, effort and consistency.

[@albertosantini463]

YOU ARE THE BEST OF THE BEST! thank you very much for every single videos!

[@michelle70ify]

I was recently diagnosed with frozen shoulder after initial SIRVA injury. This is great information. I’m at moderate pain right now. Thank you!

[@anitavedres]

This is the best video I've found on this subject. Really useful, thanks. I'm in the middle of this storm and this is spot on

[@JuanRamirez-jm9bp]

Thanks! Great content, structured exercices, very professional !

[@dinikosama]

High quality video and instruction! Thank you.

[@inspiredbahroots]

Thank you so much for this comprehensive video. I've been to the Ortho, PT, Chiro and none of them provided extensive information and effective exercises as you presented here. I'm on my way to healing my frozen shoulder completely😁

[@talkingheadzzz2449]

Thank you, thank you! I am going to PT but this is incredibly helpful!! Much gratitude!

[@CheburashkaGenovna]

Guys, to say that your content is insanely good is not enough !! :) Keep doing it !

[@dawnolynyk]

Fantastic.....thank you so much for this excellent video. Will try harder. 6 months since surgery and at a bit of a stand still. Thanks again.💗

[@sepidehmirfakhraie988]

Thank you for this video. Very informative and professional.

[@yonnies.7135]

Thank you for this great video! I've dealt with frozen shoulder in my R shoulder.... now dealing with it in my L shoulder. I couldn't imagine having it in both at the same time! I did PT and steroid injections with my right shoulder. Tried handling it on my own with my left... but I ended up calling yesterday to get back in physical therapy!

[@the1stmbbsteacher381]

Very nice information along with detailed description of management

[@monsierlemaire8282]

This video was so helpful! Most informative treatment plan for my frozen shoulder. I will also add that regular chiropractor treatment popping it back into place also sped my recovery.

[@antoniobaskerville6823]

This was very helpful and I informative for me. I been dealing with frozen shoulder for years.

[@sarahwaddy9072]

Awesome information!!!! I’ve been suffering with this for 3 weeks. Visited the orthopedic doctor yesterday AC was the dx. I will be starting PT .

[@Robot007]

Just another ozome presentation. Congratulations and Thank you!

[@philipkim9779]

Thank you for sharing such a helpful and interesting information!

[@charlespiette]

this video is very impressive. You people at E3 are doing very good work.

[@christopherferrazzano6339]

finally went to orthopedic, received injection of triamcinolone acetonide and believe me that friggin hurt. 10 outa 10. First day was just in shock of that experience. day 2 just moving and flexing more....look forward to a long spring of dedication to your recommended stretches so maybe summer won't be a loss. Good professional instructions. Thanks

[@chrish3030]

That’s was great thank you, I’m 12 months in and struggling with the consistency

[@mandyandrews6083]

I know I’m so late with a comment that you will probably never see this! I came here after watching another of your shoulder videos. I feel like I’m back at university when watching your presentations. Your content is absolutely First Class! Thank you so much for all your time and effort your videos are on another level!!

[@timbulsiahaan394]

You have enrich my knowledge as Physiotherapist. Tq

[@kairocujohansen1717]

This is really well explained, thanks🤗

[@rajeshmatolia]

Best video on the topic❤

[@1979Leatherneck]

Amaizing and wery iteresting video. Thank you for it! It helps me wery much!

[@burneyvisser]

No quick fix but I will keep doing the work. Good information cheers

[@iceya4155]

such a great video, i have frozen shoulder for 3 years and just now found out that that's what it was. Thanks to you I have a clear goal for rehab. I'm looking forward to a fast recovery!

[@athiroajphawinthanawit3727]

Great content. Thank you.

[@HIBRIDOS]

amazing content, my goodness, thank you so much for the effort you put on this videos guys, you are really helping people!

[@irisblue2332]

This is very well done and very helpful. I wish that I'd had it the first time I experienced a frozen shoulder! The first time I didn't do anything and it took a few years to resolve. The second time (on the other shoulder) I worked with a PT and that helped. My third bout coincided with the pandemic, which put a lot of the things I'd used to help (acupuncture and massage) out of reach. The purchase of a trigger ball really helped. I would have loved this video!

[@mjclaudianava5397]

How the study relates to movement gain post anaesthesia and the cause as non-mechanical factor is very much true. I can relate to this from my practice too. Like for example this happens with knee osteoarthritis as well. We know muscle is the primary lever system for the bones and it's guarding severely affects the joint motion when done actively. For this we need to make sure the active movement or passive intervention like mobilization is being done in a way that it relaxed the muscles. With severe mobilization we may see a quick increase in the shoulder range of motion but the pt always end up having a sore day and deltoid guarding consequently not able to complete the exercise progression for that day. Whenever I have done mobilization of accessory movements without pulling the muscles, followed by active muscle strengthening, it has always worked for the best interest of the pts.

[@biswalashis123]

Very nicely explained

[@rachelhenderson3275]

This is so helpful.

[@brechtscheepers8182]

Great video! Is there a reason why you give no internal rotation mobility exercises? In my frozen shoulder patients internal rotation is also always very limited (hand behind back).

[@EmperorPenguinXRemas]

Nice video. Would love to see one on a loose shoulder joint with pain.

[@ttxs0708]

thank you !!!!

[@christinescompassionatecare]

I had bilateral FS and it was the worst most excruciating pain I’ve ever felt in my entire life. And I’ve had 5 tumors cut out of me & other painful events. But… FS was the worst. I wish Drs could understand this. Best thing I did to heal it was lower inflammation in every way possible and WAIT to do PT until they were in the “thaw” stage. 💛

[@jillbeamer727]

Seriously! I’ve had 3 elbow surgeries in the last 3 months… big ones (33 staples!)… last one 2 weeks ago… and my shoulder is the most painful. The shoulder and elbow are same side so it makes it SO HARD to rehab either!

[@jillbeamer727]

Edit: 6 months not 3.

[@jamiepsmithpdx]

This is so helpful, thank you! Also, bodywork, ice and heat are helpful :) Trying PRP injections as well... wish me luck

[@user-dt8fg1bq7x]

This is an awesome video. Thanks. I do realize now its been almost two years my physiotherapist gave me some exercises to do... 😏 I guess the pain won't go away unless I make them...

[@junglejim3433]

This is the best advice I've seen. I'm eight months into a frozen shoulder that started about four years after a supraspinatus tear. I was mostly pain free from the rotator cuff injury until about nine months before the frozen shoulder. Anyway, now I'm eleven weeks post op. Tendon repaired, bicep tenodisis, and capsular relief was performed. They had my shoulder straight over my head under anesthesia and I started therapy the next day. My shoulder now doesn't move past 45 degrees of flexion without pain. The PT can move it further with considerable discomfort, but most of my gains have come from increasing scapular mobility. The surgeon acted like his work was going to solve the whole problem. The PT thinks it would eventually go away on it's own. Neither made any sense to me. This video gives me a plan that I feel I can follow, and with it, a little hope.

[@rayevans3708]

Realize that this is a year old but did you ever fully recover? I had a bicep tenodesis and ended up with frozen shoulder too. Did a hyrdodilation injection and mobility great improved but external rotation still sucks.

[@junglejim3433]

@@rayevans3708 I'm not back to full range of motion, but close. It's been about 18 months since surgery. I stopped PT after four months, got a cortisone shot and went back to work, moving luggage at a hotel. My mobility has mostly improved when it's been challenged. So there was little change for many months. I lifted light weights for awhile and used therapy bands. Then I started training in Shorin Ryu karate. I also started lifting heavier weights. My mobility has increased significantly in a few months. I do have some pain deep in my shoulder at certain end range movements. My tendons feel solid though.

[@101shadeira]

@@junglejim3433do you think surgery is worth it. I’m suffering now

[@AngelaBrown-nk7dy]

As someone who has had frozen shoulder twice… This has been the most informative video I have found yet! Quick question, did you find any studies that stated massage therapy or acupuncture helped in anyway?

[@user-of1xi7dy6t]

I love your videos.

[@juanyunianto7098]

Sangat membantu sekali, untuk yg bahu bermasalah.... Tks... 😍

[@prof.dr.naguiabdel-wahab8355]

Excellent

[@TheSeedsower107]

Thank you so much for this informative video. QUESTION: Is it possible to have frozen shoulder in both shoulders at the same time ? Thank you !

[@dr.vigneshkumarphdphysioth6585]

Excellent content with evidences .adhesive capsulitis .exs guidelines seggregated according to symptoms ( tissue irritability) ...active exs plays a key role .....i am a physio getting more frozen shoulder patients with flexion , abduction and external rotation deficits common ....i can indulge your rehab programme ...

[@Kaz_Webster]

Great video. Very informative. I came here via Instagram link. Thank you!

[@badgersbollocks1119]

I just relentlessly lifted weights and it cleared real quick

I had the manipulation under anesthesia. It was very helpful but it's a use it or lose type of deal. Get it moving.. gym..etc.

[@yourtube15807]

I used hot water bag ... it helped very much .....

[@ncxmiami]

Amazing video. Clear, to the point and full of great information from beginning to end. Keep up the good work🍻

[@jessesmith105]

This is such an insidious condition. Thanks for the help.

[@AllBodyTV_]

Thanks! This is best exercise I've ever seen!

[@sallyjones4557]

Could you advise why frozen shoulder (following a fall) extends to upper arm which is just as excruitating and painful and feels internally bruised. Would you suggest same exercises where upper arm and shoulder on one side are impacted? many thanks

[@suryavaraman.4277]

My left shoulder is suffering from this for 10 years. And it's getting worse as I type this. Thanks for this video and I will post updates on here 3 month periods.

[@Heffey02]

How are you doing?

[@ambikanair3210]

I am also suffering from frozen shoulder pain......made me upset😭😭😭😭

[@JodyLeeSchroeder]

Where are you based ? Find a sports massage therapist near you to get it fixed or a chiropractor or an osteopath

[@Sumandeeeep]

Do house's floor clean by hand ( pocha ) or you can also go to local massage center like in old times people do bones massage at local area they will definitely treat. I have done now good

[@saugatapal6137]

My dad has forzen solder so my dad recive this video and it is also work 😉😊

[@nylirama]

One thing that people are not talking about is the correlation between perimenopause and menopause and osteoarthritis. Treating the shoulder alone without looking at the hormonal changes may not be enough to treat painful joints. At a quick glance, it looks like a lot of women commented. This may not be a coincidence but something to consider.

[@MaddenScience]

I love your videos. Super clear and helpful. Also - great editing. Are you guys animating everything on your own (like text and pop ups)? Or perhaps using plugins? I’d love any advice you have on that (I like to make science videos for my students, and your approach and style are great).

[@E3Rehab]

Thank you! Editing is done using Adobe Premiere. We also have memberships to Motion Array and Epidemic Sound.

[@obrapro]

From my experience, I start doing push-ups and pullups as soon as I feel it coming. It hurts, but eventually, in one or 2 days, it clears up.

[@bonjournito]

Best one in internet! Thank you!

[@rickocconnell9056]

I've got shoulder impingement according to my physical therapist and given me a program of exercises. One of them is a doorway stretch for the chest and it's so painful back of shoulder when doing this exercise, I can't put forearm on doorframe at all. Only the hand

[@johnmarkmanit4348]

Thank you so much and this video helps a lot. But I have a concern with my left shoulder, it kinda move backwards in certain angle by it's own especially if I don't exert force on my shoulder muscles. Is this caused by weak and stiff muscles?

[@sallyalmosa3502]

Good

[@georgepnf8596]

Hi Tony, great video and info man! What is muscle guarding? Thank you

[@E3Rehab]

Tensing/contraction of the muscles as a protective mechanism against a perceived threat

[@ScottDePanfilis]

My adhesive capsulitis, frozen shoulder occured after my second vaccine for Covid, September, 2021. The booster I had was in my right upper arm this time. Once it tightened my shoulder I began rehabing immediately. It's been well over a year. I've been watching many KZbin vidoes on recovering. Apparently, it has to run its course, but the stretches do help .

[@sangitadasgupta5082]

Same here

[@jonems2697]

Same here , on left arm

[@elizabethdaniels5353]

The same.here,

[@the_edge_of_time]

Same here.

[@life-time-experience]

I always believed that my frozen shoulder is related to the COVID vaccine too .

[@michellepernula872]

I've dealt with this pain and inability to move arm for over 20 yrs now. Nothing works. Mowing a small lawn sets me up for no sleeping and severe pain.

[@paulk468]

Will use some of these exercises. Strange timing for me. Auto accident brought on shoulder and neck pain. 1st shoulder doctor did not diagnose a problem and when I mentioned my neck pain he passed me to a neck and spine specialist. Shoulder only hurt when trying to move in certain areas so I got a second opinion. 2nd shoulder specialist did xrays (1st did xrays as well) but xrayscwere done differently. That is when I got the frozen shoulder diagnoses. I literally the next day from the neck/spine doctor got a steroid injection fir my neck pain. 2 days later and my frozen shoulder is not as frozen. I will be starting PT fir the shoulder but will be 2 weeks before that starts so will incorporate some of your exercises. I fit in the last category. So will see what I can do. really shocked the steroid injection for my neck pain helped the frozen shoulder

[@emilywood4934]

What's the brand of the resistance bands used in the video?

[@arrell]

Great video. Your model client very accurately depicted the pain associated with frozen shoulder! In my idiopathic presentation, I had a few clinicians misdiagnose my frozen shoulder as a subscapularis tear (this was prior to restriction of ROM).

[@nickkasumova1847]

You mentioned the current timeline that most know for frozen shoulder of “freezing, frozen and thawing” is not evidence based which is for sure interesting and I didn’t know. Is there a model I could use when discussing this with patients? I also wonder the overall prognosis for patients something to educate with patients like: “we see that about _% of the population with frozen shoulder see sx resolve in _ months or years”. Is there any evidence looking at overall prognosis with the population?

[@user-nk6eq3fe8h]

Can I go for slow jogs with a frozen shoulder? Pain is 7-8/10 in the shoulder.

[@gasir8695]

I had frozen shoulder in my right arm. I went to Pt, I did stretching exercises 3 times a day and nothing. It started to get better after almost 2 years 😢 and now it’s in my left arm 😞😞 I guess I’ll just have to wait it out and do my regular work out carefully.

[@lukedunn6107]

Will the weighted supine external rotation strengthen the internal rotators resulting in even less external rom? I’ve been wanting to add these into my routine but am afraid it’ll only add to my internal strength resulting in rounded shoulders

[@xizuzix]

Do acupuncture!! First visit, my shoulder was 50% better. Took about five more visits to completely be pain free. It was like magic…

[@maryhinton6879]

It’s often stated that we should do the same exercise on both sides. Is it necessary to do the exercises on both sides, or is it ok to focus on the side that is having the issue?

[@jillbeamer727]

I know this is an old post… but I’ve got frozen shoulder in my left shoulder and I’ve also had 3x elbow surgeries on my left elbow in the last 6 months… my elbow was immobilized for 5.5 mo this of that (I feel that’s what led to my frozen shoulder - started 3 months ago)… but how do I rehab my shoulder with so many limitations (and REALLY poor ROM of my elbow)? Im seeing a physio next week (I was t cleared for physio of my elbow due to complications from my first 2 surgeries until now - 2 weeks after surgery 3… but I’m in a hinged brace and only about 25-30 degrees range of motion)…. Would love your insight incase my physio is less knowledgeable.

[@luke-px8yd]

Do you have any videos on TOS?

[@Physiomasud]

What's the benefit of thoracic extension?

[@vikalmas7445]

I would like to thank you very much for your helpful videos. I have a problem with my neck (hernia at 6-7) but also a problem with my shoulder. I've been suffering since April... According to everything I've seen I'm sure I have a frozen shoulder. The neurosurgeon I went to (unfortunately) gave me cortisone injections but there was no improvement in the shoulder/hand. Doctors don't tell you to do exercises and as an easy solution they say surgery. So I started here for 2-3 weeks and doing your exercises. I would like you PLEASE to advise me if it is normal the pain with some exercises? Should I keep doing them? At night, during sleep the pain continues. Thank you in advance for any response.

[@ptiaptia7347]

Hi, my frozen shoulder started 3 months ago. I completed 13 PT sessions but didn't help. My pain is 24/7, and worse at night sleeping. I could not sleep for 3 months now, just 2, or 3 hours of sleep only. My primary then sent me to a sports medicine physician, XR's left shoulder showed I had a Frozen Shoulder. On 11/8/2023 I had a procedure called Hydrodilatation, and so far my pain has gone down only about 10-20%. I am doing PT at home faithfully as PT has taught me. I will see my sports medicine doctor on Wednesday 12/8/23. Will see if he wants to repeat 2nd Hydrodilatstion again, or just give me a sterile shot. You need XR to find out if you have frozen shoulder

[@vikalmas7445]

@@ptiaptia7347 Hi! Any news from your appointment with sports medicine doctor?

[@miloraddimich]

I Brock "Trohanter" like leter "V" 25 YEARS ago.Never was sore.Now is sore after 25 years and frozen left side. I can't wick up on the morning. Exersize make every thing worce.

[@sebastianjakobsen548]

should i do all of this exercises?

[@GrandmaKeith]

Does heat from a infrared sauna help?!

[@peteyrose9666]

The last week or two for me has been rough I go to sleep feeling okay then wake up within a couple to few hours with my shoulders/arms burning and feeling numb just a very bizarre feeling it really sucks a lot

[@almaoro3531]

Im suffering my frozen shoulder for 3 yrs now this is the worst and very much pain i have.i cry coz of the pain.

[@gaurishankar9460]

Doctor Sir, the pain in my neck and shoulder has gone away while doing exercise but I have got weakness in my left hand. Please help me. There is pain in the nerves. मेरे को सर्वाइकल की समस्या है काफी दिनों से हमने mry भी करवाया था🙏🧑‍⚕️🇹🇯

[@BuffLightyear]

Is there a reason you didn't include any ext/IR mobility in this suggested programming? With the timelines being so variable, how long do you treat pts you suspect with AC, just until plateau? Thanks for the video

[@E3Rehab]

Difficult to include everything without making the video 30-40 minutes. You can work with someone for months/years, but spread out the visits. It doesn't make sense when a patient is seeing a physical therapist 2-3x/week.

[@Harjanto008]

I have frozen shoulder but by some exercises... it's ok now

[@ambikathapa2624]

I’m suffering from frozen solder from last 9 years right to left hand , I follow continuously exercises but still lip pain remains on my left shoulder , why dr. Could, please help me

[@rajeshparekh426]

🕉️ 🙏 SHANTI

[@captainvlog]

When it try this on my frozen sholder vs my good shoulder one looks like it's rotating about the ball and the bad one looks like i'm lifting my shoulder. Is that normal?

[@bonjournito]

Could you please define what is active and passive motion?

[@KulwantSingh-yx4wd]

Active motion is that you are doing with own and passive motion is you are doing with the help of other object or person