A frozen shoulder can make simple arm movements surprisingly difficult. Everyday tasks such as putting on a jacket, reaching for something on a high shelf, fastening clothing or placing your hand behind your back may become uncomfortable or restricted.
The medical term for frozen shoulder is adhesive capsulitis. It usually develops gradually, with pain and stiffness becoming more noticeable over time. Recovery can be slow, but appropriate management can help you cope with symptoms and work towards restoring useful shoulder movement.
Physiotherapy can form an important part of this process, particularly when shoulder stiffness begins to interfere with normal activities. At Reviva Physio & Rehab, treatment can be adapted around your symptoms, current mobility and stage of recovery, helping you work towards more comfortable movement.
What Is a Frozen Shoulder?
Frozen shoulder affects the tissues and capsule surrounding the shoulder joint. Inflammation and tightening of the joint capsule can restrict how freely the shoulder moves, while pain may make movement even more difficult.
The condition generally progresses through three stages, although the experience and duration can differ from one person to another:
1. Freezing or painful stage
During the early stage, shoulder pain may gradually become more troublesome. Some people find that discomfort is particularly noticeable at night. As the pain increases, the range of movement may begin to decrease.
2. Frozen or stiff stage
Pain may become less intense for some people, but restricted movement can become the main problem. Activities involving reaching, dressing or lifting the arm may remain difficult because the shoulder feels increasingly stiff.
3. Thawing or recovery stage
Movement can gradually return during this phase. Improvement is often slow rather than sudden, and the shoulder may continue to feel restricted for some time before normal function is restored.
The length of each stage varies, so recovery should be considered on an individual basis rather than according to a fixed timetable.
Common Symptoms of Frozen Shoulder
Frozen shoulder can affect people differently, but common symptoms include:
- Ongoing pain around the shoulder
- Increased discomfort during the night
- Difficulty sleeping on the affected side
- Progressive loss of shoulder mobility
- Difficulty raising the arm
- Problems reaching above shoulder height
- Difficulty putting the hand behind the back
- Trouble dressing or carrying out personal-care tasks
- Reduced ability to perform normal household or work activities
It is worth remembering that shoulder pain and stiffness do not automatically mean you have a frozen shoulder. Rotator cuff problems, arthritis, injuries and other conditions can produce similar symptoms. An appropriate assessment can help establish what may be causing your symptoms.
Gentle Exercises for Frozen Shoulder
Movement is often an important part of managing a stiff shoulder. However, there is no single exercise programme that suits everyone. The right movements depend on factors such as your pain levels, mobility and how sensitive the shoulder currently is.
Here are some gentle movements that may be used as part of a suitable rehabilitation programme.
1. Shoulder Rolls
Sit or stand in a comfortable position and allow your arms to rest naturally. Slowly move your shoulders in a controlled circular motion, working backwards.
Keep the movement relaxed and avoid pushing into significant pain. Perform the exercise slowly rather than trying to achieve a large range of movement.
2. Pendulum Exercise
Place your unaffected hand on a stable surface, such as a table, for support. Allow the affected arm to hang comfortably towards the floor.
Gently move the arm forwards and backwards. If this feels comfortable, small circular movements can also be introduced.
The purpose is to encourage gentle movement without placing excessive demand on the shoulder.
3. Assisted Forward Stretch
Place both hands on a suitable table or work surface. Slowly step backwards while keeping your hands supported.
As your body moves backwards, allow your upper body to lean forward slightly so that the shoulder receives a gentle stretch.
Do not force the movement. The aim is controlled mobility rather than trying to stretch as far as possible.
4. Assisted External Rotation
Sit comfortably with your affected elbow bent and positioned close to your side.
Hold a suitable stick or similar object with both hands. Use the stronger side to gently guide the affected hand outwards.
Move slowly and stay within a comfortable range. Avoid forcing the shoulder into a position that produces significant pain.
5. Wall Slides
Stand facing a wall and place your hand against the surface. Slowly move your hand upwards, allowing the shoulder to work through a comfortable range.
Once you reach the point where movement becomes difficult or uncomfortable, return gradually to the starting position.
A physiotherapist can advise you on how far to move and how many repetitions are appropriate for your particular shoulder.
Exercises should be gentle and adjusted to your symptoms. Strenuous movements or repeatedly forcing a painful shoulder can aggravate symptoms.
Other Treatment Options for Frozen Shoulder
Management will depend on your symptoms, the stage of the condition and how much your shoulder movement is affected. Treatment may involve several approaches rather than one single intervention.
Pain Management
Controlling discomfort can make it easier to remain active and carry out gentle shoulder movements.
A GP or pharmacist can advise whether pain-relief medication is appropriate for you. Some people may also find that applying warmth before gentle movement helps reduce discomfort.
Physiotherapy
Physiotherapy involves more than simply prescribing exercises. Your physiotherapist can assess your shoulder movement, identify activities that are difficult and develop a rehabilitation programme around your individual needs.
Depending on your presentation, treatment may involve:
- Shoulder mobility work
- Gentle stretching
- Strength exercises when appropriate
- Advice about everyday activities
- Posture and movement guidance
- Manual therapy where clinically suitable
- Pain-management strategies
Your treatment can also change as your shoulder improves. When pain is the main issue, the focus may initially be on comfortable movement and symptom management. As stiffness becomes more prominent, rehabilitation may gradually place greater emphasis on mobility and functional movement.
Steroid Injections
In some circumstances, a healthcare professional may discuss a corticosteroid injection, particularly where shoulder pain is substantially affecting movement or sleep.
Whether an injection is appropriate depends on the individual’s circumstances, so this should be discussed with a qualified healthcare professional.
Further Treatment
If substantial pain and restricted movement continue despite appropriate non-surgical management, further options may be considered by a specialist. These can include treatments such as hydrodilatation or, in selected cases, surgical procedures.
Such interventions are generally considered when symptoms remain troublesome despite conservative treatment.
How Physiotherapy May Help
A physiotherapy assessment looks at more than where your shoulder hurts. Your physiotherapist may assess your range of movement, strength, symptoms and the effect the problem is having on your daily routine.
For example, you may be struggling with dressing, driving, working, sleeping or reaching for objects. Understanding these limitations can help shape your rehabilitation plan.
At Reviva Physio & Rehab, your programme can be reviewed as your symptoms change. The aim is to help you manage discomfort, maintain useful movement and progressively improve shoulder function.
Regularity is also important. Completing appropriate exercises consistently is generally more useful than occasionally attempting aggressive stretches. Your physiotherapist can explain which movements are suitable for you and how much movement is appropriate at your current stage.
When Should You Seek Professional Help?
Consider speaking with a GP or physiotherapist if shoulder pain or stiffness continues and begins affecting your sleep, work or everyday activities.
Professional assessment is particularly useful when symptoms are getting worse or when you are unsure whether your problem is actually a frozen shoulder.
Urgent medical attention may be necessary after a significant injury if you suddenly develop severe shoulder pain, are unable to move your arm or notice an obvious change in the shape of the shoulder.
Ready to Get Help With a Frozen Shoulder?
If shoulder pain or stiffness is making everyday activities difficult, you do not have to manage it alone. At Reviva Physio & Rehab, our physiotherapy team can assess your shoulder, understand how your symptoms are affecting your movement and develop a treatment plan tailored to your needs.
Whether you are struggling with reaching overhead, dressing, sleeping comfortably or returning to normal activities, professional physiotherapy may help you work towards improved movement and function.
Book an appointment with Reviva Physio & Rehab today to discuss your frozen shoulder symptoms and find out how physiotherapy could support your recovery.
Frequently Asked Questions
How long does frozen shoulder take to recover?
Recovery time can vary significantly. Some people improve over several months, while others may experience symptoms for much longer. Progress can be gradual, so maintaining an appropriate rehabilitation routine is important.
Should I exercise with a frozen shoulder?
Gentle movement is commonly encouraged, but exercises need to be appropriate for your symptoms. Avoid aggressively forcing the shoulder through a painful range. A physiotherapist can help determine which movements and exercises are suitable.
Can physiotherapy help frozen shoulders?
Physiotherapy can support the management of frozen shoulders by addressing pain, mobility and everyday function. A personalised programme can help you maintain movement and gradually work towards improved shoulder function.
Is frozen shoulder the same as a shoulder injury?
No. Frozen shoulder is a specific condition involving pain and restricted shoulder movement. Other problems, including tendon conditions, arthritis and injuries, may produce similar symptoms. An assessment can help determine the likely cause.
Can I treat frozen shoulders at home?
Some people can manage their symptoms with appropriate gentle exercises, activity modification and suitable pain-relief measures. However, professional advice can be helpful if symptoms continue, become worse or interfere significantly with normal activities.
When should I see a physiotherapist for frozen shoulders?
Consider physiotherapy if shoulder pain or stiffness is limiting your ability to move, sleep, work or complete everyday tasks. A physiotherapist can assess your shoulder and create a rehabilitation plan based on your symptoms and progress.
If a frozen shoulder is affecting your movement or making everyday activities difficult, contact Reviva Physio & Rehab to discuss your symptoms and physiotherapy options.