A gentle, daily movement routine to break through stiffness, restore shoulder range of motion, and relieve adhesive capsulitis pain — safely at home.
Why This Guide Exists
Frozen shoulder (adhesive capsulitis) causes the shoulder joint capsule to thicken and tighten, trapping the joint in a painful, restricted state. It affects 2–5% of the population and can persist for months to years if left untreated. Common causes include prolonged immobility, diabetes, post-surgery recovery, and rotator cuff injuries. The good news? Consistent, gentle stretching done daily at home is the most proven first-line treatment.
Complete these 5 exercises every morning for 7 days. If you experience relief but want faster, deeper results, our home physiotherapy sessions are designed to accelerate your recovery — right from the comfort of your home.
The Routine
Uses gravity and gentle momentum to distract the shoulder joint, relieving compression and restoring natural movement without active muscle strain.
STEP BY STEP GUIDE
Passively stretches the posterior shoulder capsule and improves internal rotation — the most commonly restricted movement in frozen shoulder.
STEP BY STEP GUIDE
Targets the posterior rotator cuff and outer shoulder capsule to improve horizontal adduction — reducing tightness and deep shoulder ache.
STEP BY STEP GUIDE
Gradually increases shoulder flexion (forward raising) using the wall as support, re-training the joint capsule to accept a greater range of elevation.
STEP BY STEP GUIDE
Restores external rotation — the most functionally critical and often most restricted movement — by gently releasing the anterior shoulder capsule.
STEP BY STEP GUIDE
Tick each day you complete your 10-minute routine 🎯
Ready for Faster Results?
These exercises are a great start. But for chronic frozen shoulder, severe stiffness, or post-injury rehabilitation — our certified physiotherapists come directly to you.