Rest the shoulder and avoid painful overhead or behind-the-back movements
Apply ice for 15–20 minutes several times a day during painful flare-ups
Use heat before stretching to loosen the joint
Perform gentle range-of-motion exercises daily
Try pendulum swings
Do wall climbs
Do towel stretches
Do cross-body shoulder stretches
Do external rotation stretches with a stick or cane
Take over-the-counter pain relievers if safe for you
Maintain good posture
Avoid complete immobilization
See a physical therapist for guided exercises
Consider corticosteroid injections if pain is severe
Consider hydrodilatation if recommended by a specialist
Seek medical evaluation to rule out other causes
Consider surgery only if symptoms do not improve with conservative treatment