A Human Web
Join

Pilates

Pilates for frozen shoulder: a 20-minute arms-low class, with a 10-minute shoulder block for the painful stage

A 20-minute Pilates class for a frozen shoulder. The first block, about 10 minutes, keeps the shoulder moving without pain: do it on its own every day in the very painful stage. The second keeps the rest of you strong with your arms resting low, lying on your good side. The third adds gentle holds to mild discomfort, only once the pain is mostly 6 out of 10 or less. Unlike our Pilates for shoulder pain class, it has no weight on the arms or face-down arm lifts, and unlike our yoga for frozen shoulder class, it uses Pilates moves. No trial has tested Pilates for frozen shoulder: this class's design and doses are our editorial choice, built from our frozen shoulder guide's stages and the gentle approach that did better than forceful stretching in a study.

20 minBeginner14 movesA bench or box · Other / check instructions · A wallAbs · Shoulders · Glutes · Hip flexors · Hip abductors · Quads
Follow along: a timer, a cue and the next move, one step at a time.

Shoulder, pain-free (about 10 minutes; do this block alone every day in the painful stage)

  1. Lateral breathing (Pilates breathing)5 breaths
    Beginner · Abs · 3D demoSitting, hands resting on your thighsHarder: Roll-up (Pilates)
  2. Pendulum exercise (Codman's pendulum)1 minute (10 small circles each way)
    Beginner · Shoulders, Back, Abs · 3D demoLean on a table with your good hand; let the sore arm hang and swing gentlyHarder: Table slide (seated forward reach)
  3. Table slide (seated forward reach)10 slow
    Beginner · Shoulders, Back · 3D demoSlide your hand forward on a towel only as far as is pain-freeEasier: Pendulum exercise (Codman's pendulum)Harder: Overhead lat stretch at a bench (elbows on the bench)
  4. Stick-assisted external rotation (lying)10 slow
    Beginner · Shoulders, Chest · 3D demoLying, elbow at your side; the good arm pushes the stick, never into painHarder: Standing band external rotation
  5. Shoulder rolls10 each way
    Beginner · Shoulders, Back, Neck · 3D demoSmall circles if it's soreHarder: Shoulder CARs (controlled articular rotations)
  6. Thoracic rotation6 each side
    Beginner · 3D demoArms crossed over your chestEasier: Side-lying open bookHarder: World's greatest stretch

Pilates with your arms low (about 7 minutes)

  1. Pelvic tilt into bridge8 tilts, then 8 bridges
    Beginner · Glutes, Abs, Hamstrings · 3D demoArms resting on the mat, palms up if that's easierHarder: Glute bridge
  2. Knee fold6 each side
    Beginner · Abs, Hip flexors · 3D demoPelvis stillEasier: Supine heel slideHarder: Dead bug heel taps
  3. Single-leg circle (Pilates one leg circle)5 each direction, each leg
    Beginner · Abs, Hip flexors, Adductors · 3D demoSmall circles; arms by your sidesHarder: Corkscrew (Pilates)
  4. Clamshell10 each side
    Beginner · Hip abductors, Glutes · 3D demoOn your good side only, head on a pillowEasier: Supine isometric hip abduction (belt press)Harder: Lateral band walk
  5. Side kick (Pilates side kick series)8 each side
    Beginner · Hip flexors, Glutes, Hip abductors · 3D demoOn your good side, head on a pillow, top hand resting in frontHarder: Side-lying leg circles (Pilates side kick series)
  6. Sit to stand from a chair2 sets of 8
    Beginner · Quads, Glutes, Hamstrings · 3D demoArms crossed or hands on your thighsEasier: Sit to stand, pushing on the thighsHarder: Bodyweight squat

Gentle holds (about 3 minutes; only once the pain is mostly 6 out of 10 or less and night pain comes and goes)

  1. Table slide (seated forward reach)5 with a 10 to 20 second hold
    Beginner · Shoulders, Back · 3D demoTo mild discomfort onlyEasier: Pendulum exercise (Codman's pendulum)Harder: Overhead lat stretch at a bench (elbows on the bench)
  2. Stick-assisted external rotation (lying)3 holds of 20 to 30 seconds
    Beginner · Shoulders, Chest · 3D demoTo mild discomfort onlyHarder: Standing band external rotation
  3. Wall climb (finger walk up the wall)5 climbs, holding the top for a count of 10
    Beginner · Shoulders, Back · 3D demoWalk your fingers up the wall; stop at mild discomfortHarder: Sleeper stretch
  4. Cross-body shoulder stretch2 holds of 20 to 30 seconds
    Beginner · Shoulders, Back · 3D demoSkip it if the very top of the shoulder hurtsHarder: Sleeper stretch

Tips

  • In the very painful stage, do the shoulder block every day (2 or 3 times is fine) and the arms-low block 2 or 3 times a week. The holds wait until the shoulder is less irritable.
  • The pain rule from our frozen shoulder guide: "So: in the very painful stage, stay pain-free. Later, stretch to mild discomfort and hold. A stretch should not leave a lasting flare afterwards; if it does, go gentler next time."
  • When the shoulder is stiff but no longer painful, move on to our Pilates for shoulder pain class and the push-up progression to bring back weight on your arms.
  • After a steroid injection or a procedure, follow your clinician's timing before stretching harder; the gentle moves can carry on.
  • Call 999: shoulder or arm pain with chest pain that feels tight or squeezing, or chest pain that spreads to your arms, neck or jaw, especially with shortness of breath, sweating or feeling sick. It could be a heart attack.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

More pilates

Beginner Pilates workout

A 20-minute mat Pilates workout for complete beginners. It covers breathing, spine position and the foundation moves, each with an easier option.

20 minBeginner13 movesNo equipment

10-minute Pilates abs

Ten minutes of the classic Pilates abdominal series: the hundred, the roll-up and the series of five, with a plank to finish.

10 minIntermediate11 movesNo equipment

Full-body mat Pilates workout

A 30-minute intermediate mat Pilates class that follows the classical order, from the hundred to the push-up, with prep versions of the hardest moves.

30 minIntermediate22 movesNo equipment

Questions people ask

How long does the pilates for frozen shoulder: a 20-minute arms-low class, with a 10-minute shoulder block for the painful stage take?

About 20 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A bench or box, Other / check instructions, A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 5 of its 14 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.