Shoulder Mobility Workout (frozen shoulder/adhesive capsulitis/rehab)

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This shoulder mobility workout is to help you regain range of motion and strength. You can use these 12 exercises for rehabilitation for frozen shoulder/adhesive capsulitis too. You’ll need light dumbbells and a light TheraBand. This complete workout takes only 30 minutes.

plank works shoulders and core

Your goal is to perform 3 sets of 15 reps, three times a week, taking a day off between each shoulder workout session. Stop at the first sign of pain. The mantras “feel the burn,” and “no pain, no gain” don’t apply when you’re injured, or are rehabbing from an injury. Doing too much too soon, can backfire, especially when it comes to shoulder exercises and stretches.

Here are the shoulder rehab and strength exercises in this workout, in order:

  1. Shoulder rolls (this is the warm-up)
  2. Rows to work the upper back muscles (no equipment needed)
  3. Front raise
  4. Imaginary rope pull-down
  5. TheraBand Chest press
  6. TheraBand pull-aparts
  7. scarecrows
  8. external rotations (use a band or weights)
  9. tap back of each hand against the lower back, hips or glutes (this is an internal shoulder mobility exercise)
  10. lateral raise with a large band on trap (You only need to add the band if your trap raises and takes over. You can order this same blue band from NT Loop from )
  11. pec stretch
  12. plank hold (this works the core and your shoulders
    • other options:
    • plank with shoulder taps
    • quadruped with shoulder taps
    • plank, go on all fours (quadruped position) for scapular presses and/or scapular rotations

Start your rehab now, by pressing play on the YouTube videos below (scroll down to see the other videos and my tip for comfortable sleeping):

Another exercise that you may want to try when your shoulders get a little bit stronger are ball-walkouts. You’ll need a Swiss Ball to do these. This is one of the exercises my coach had me perform to rehabilitate my shoulders:

This is a short video on how to use a foam roller and a yoga therapy ball (you can use a tennis ball too) to get rid of knots, release tight fascia, and increase shoulder mobility

This is another short video for some extra shoulder stretches:

How to sleep with a frozen shoulder:

Try to sleep on your back with a special pillow that has a hole in the middle so that your chin isn’t dipping down and putting your cervical spine in an awkward position. You don’t want to sleep on the side of your injured shoulder because that will intensify the pain. You also don’t want to sleep on the side that’s not injured because that shoulder will have too much pressure on it, and your good shoulder may end up hurting too. Another reason why you don’t want to sleep on just one side is that your face will be compressed, and, over time, one side of your face will age quicker than the other, because the side of your face that’s on the pillow will be wrinkled and pulled.

P.S. This is my 878th blog! I’ve been publishing blog posts on this platform, consistently for over seven years now. I can’t believe it’s been that long. To prevent burnout, and to provide helpful, interesting, educational, unique content, I’ll be posting blogs once a week from now on instead of twice a week.

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