Frozen shoulder: stages, recovery time and physiotherapy exercises
Frozen shoulder (adhesive capsulitis) makes the shoulder painful and stiff, often for months. It does get better, and physiotherapy helps you keep and regain movement while it does.
The three stages
| 1. FreezingPain builds up, especially at night. Movement starts to reduce. | Weeks to months |
| 2. FrozenPain often eases, but the shoulder is very stiff. | Months |
| 3. ThawingMovement slowly returns. | Months |
Full recovery often takes one to three years. The aim of treatment is to reduce pain and keep as much movement as possible along the way.
Who gets frozen shoulder?
- Adults aged 40 to 60, more often women
- People with diabetes or thyroid problems
- People whose arm was kept still for a long time, for example after an injury or surgery
Five gentle exercises
Do these slowly, within a stretch you can tolerate. Do not force through sharp pain.
1. Pendulum
Lean forward with your good hand on a table. Let the painful arm hang down and swing it gently in small circles.
Dose: 30 seconds each direction, 2 to 3 times a day
2. Table slide
Sit beside a table with your hand on a towel. Slide the hand forward, leaning your body forward, then return.
Dose: 10 slow repetitions
3. Wall finger walk
Stand facing a wall. Walk your fingers up the wall as far as is comfortable, then walk them down.
Dose: 5 to 10 repetitions
4. Towel stretch
Hold a towel behind your back with both hands, painful arm below. Use the top hand to gently pull the towel upwards.
Dose: 5 repetitions, hold 10 seconds
5. Cross-body stretch
Use your good arm to lift the painful arm at the elbow and bring it gently across your chest.
Dose: 5 repetitions, hold 15 seconds
How physiotherapy helps
- Joint mobilisation to restore movement
- Stretching and strengthening, adjusted to the stage you are in
- PNF techniques to improve control and range
- Dry needling or cupping for tight, painful muscles around the shoulder
- A daily home plan so progress continues between sessions
Get urgent medical help if:
- Shoulder or arm pain comes with chest pain, breathlessness or sweating
- Pain started after a fall, and the shoulder looks a different shape
- You suddenly cannot lift the arm
Read more about frozen shoulder treatment at MoveMed.
This article is general information, not a diagnosis. If you have pain, an assessment with a qualified physiotherapist or doctor is the best next step.
First visit ₹900: a full assessment and your first treatment with Dr. Kulsum Sultana, PT.
