Short answer: for frozen shoulder exercises, the NHS advice is to keep the shoulder gently moving, because keeping it still can make the pain worse, and to follow the exercises your GP or physiotherapist gives you rather than inventing a routine.[1] We can't give you a safe exercise list from here, and the NHS page doesn't print one either.
Frozen shoulder exercises: what to know
- Move it gently. Gentle movement is advised; strenuous routines, such as gym equipment work, are not.[1]
- Physiotherapy. It usually involves stretching, strengthening and posture advice, and usually lasts at least 6 weeks.[1]
- Warmth for comfort. A heat pack or hot-water bottle wrapped in a tea towel, for up to 20 minutes at a time.[1]
- Pain relief. Paracetamol is the usual first step; a pharmacist or GP can advise on anything stronger.[1]
- Be patient. Frozen shoulder "can take months or years to get better", though the pain and stiffness usually go away eventually.[1]
Warmth is the part we can speak to honestly: at our centre you can try a gentle stream of warm air over the shoulder for 15 to 20 minutes. It is a wellness session, not a medical treatment, and it doesn't replace your doctor or physiotherapist.
When to see a doctor
See a GP if the pain and stiffness continue, or the pain is bad enough to make it hard to move your arm and shoulder.[1] If it hasn't improved after physiotherapy, go back to your GP or physiotherapist.[1]
Sources
Written by the Prife iTeraCare team and last reviewed on 10 October 2026. This is general information, not medical advice, and it does not replace your doctor or physiotherapist. A session is a wellness experience, not a medical treatment.
Book a free session and see iTeraCare for yourself at our Anna Nagar centre.