Struggling to lift your arm? Can’t sleep without shoulder pain? Chances are you might be facing the dreaded frozen shoulder – a condition that can seriously limit your daily activities and comfort.
Here’s the good news: With the right physiotherapy exercises, you can reduce pain, restore movement, and regain control. In this blog, we’ll break down what frozen shoulder truly means, uncover the reasons behind it, and share the best physiotherapy methods to help manage and treat it effectively. Whether you’re in the early stages or deep into the stiffness, this guide is your first step toward relief.
What Is a Frozen Shoulder?
Frozen shoulder, medically known as adhesive capsulitis, is a condition that causes ongoing pain and limited movement in the shoulder joint due to stiffness. Over time, the shoulder becomes very hard to move, even during everyday tasks. It typically develops slowly and progresses through three stages. Here’s a breakdown of its common symptoms:
1. Pain Stage (Freezing Stage)
- Lasts: 6 weeks to 9 months
- Symptoms:
- Dull or aching pain in the outer shoulder and upper arm
- Pain worsens with movement
- The range of motion starts to reduce
- Pain may get worse at night, affecting sleep
2. Stiffness Stage (Frozen Stage)
- Lasts: 4 to 12 months
- Symptoms:
- Severe stiffness in the shoulder
- Limited mobility (hard to lift arm, reach overhead or behind your back)
- Pain may lessen, but stiffness increases
- Daily activities become difficult (e.g., dressing, grooming)
3. Recovery Stage (Thawing Stage)
- Lasts: 6 months to 2 years
- Symptoms:
- Gradual improvement in shoulder movement
- Pain continues to decrease
- Slowly returning to normal function
Other Signs to Watch For:
- Pain even at rest (especially early on)
- Trouble lying on the affected side
- Muscle weakness due to disuse
Note: This condition affects people between the ages of 40 and 60. Women, especially during the menopause phase, are more likely to get it.
Note: This condition affects people between the ages of 40 and 60. Women, especially during the menopause phase, are more likely to get it.
What Causes Frozen Shoulder?
A frozen shoulder can occur when the shoulder joint stays inactive or immobile for a long time. This can be due to:
- Surgery or injury that limits movement
- Medical conditions like diabetes or thyroid problems
- Hormonal changes during menopause
- Neurological problems like stroke
- Sometimes, no clear reason at all
Want to heal a frozen shoulder? We recommend early diagnosis and consult a renowned physiotherapist in Surrey, BC. Massage therapy, heat packs, and doctor-recommended medicine can be helpful for faster recovery.
6 Exercises for Frozen Shoulder to Ease Pain and Restore Mobility
Before doing exercises, always warm up your shoulders. You can take a warm shower or place a hot towel on the area for 10 to 15 minutes. Then, begin these gentle, frozen shoulder physical therapy treatment exercises:
1. Pendulum Swing – Loosen Up the Shoulder Joint
This stretch loosens tight muscles without putting pressure on the joint. Here’s how to do the Pendulum Swing:
- Step 1: Lean forward with your arm hanging down.
- Step 2: Gently swing your arm in small circular motions—start clockwise, then switch to counterclockwise.
- Step 3: Perform 10 circles in each direction.
2. Towel Stretch – Improve Shoulder Flexibility Behind the Back
This stretch is great for improving shoulder rotation. Here’s how to do Towel Stretch:
- Step 1: Position a towel behind your back and hold it with both hands.
- Step 2: Use your uninjured arm to gradually elevate the towel, stretching the affected shoulder area.
- Step 3: Keep the tension steady for 15-30 seconds, then relax. Aim for 10-15 repetitions.
3. Wall Walk (Finger Climb) – Build Shoulder Reach Slowly
This is one of the most commonly recommended exercises for frozen shoulders in physiotherapy clinics. Here’s how to do Wall Walk:
- Step 1: Stand facing a wall.
- Step 2: Gradually walk your fingers up the wall, inch by inch, using your affected arm.
- Step 3: Extend your arm as far as comfortably without straining.
- Step 4: Carefully lower your fingers back down and repeat for 10–15 reps.
4. Cross-Body Reach – Target Shoulder Stretch
This helps stretch the back of the shoulder. Here’s how to do Cross-Body Reach:
- Step 1: Sit or stand and pull your frozen arm across your chest.
- Step 2: Use your other hand to hold the arm at the elbow.
- Step 3: Hold for 15–30 seconds.
- Step 4: Repeat 10 times.
5. Armpit Stretch – Gentle Bend for More Movement
Do this stretch daily to improve upward arm motion. Here’s how to do the Armpit Stretch:
- Step 1: Use a shelf or step about chest height.
- Step 2: Gently place your injured arm on the surface, then lower yourself by bending your knees.
- Step 3: This will stretch the armpit area.
- Step 4: Maintain the stretch for 10 seconds before straightening up. Perform this sequence 10 times.
6. Resistance Band Rotations—Strengthen Supporting Muscles
This exercise safely strengthens the shoulder muscles. You’ll need a resistance band secured to a door or other stable object.
- External Rotation:
Step 1: Keep your elbow tucked against your side while pulling the band outward.
Step 2: Hold for 2-3 seconds, then slowly return. Complete 10-15 repetitions. - Internal Rotation:
Step 1: Pull the band across your abdomen using your affected arm.
Step 2: Control the movement back to the start position. Perform 10-15 reps.
When Should You See a Physiotherapist?
Frozen shoulders get better with time and home care. But you should visit a physiotherapist if:
- Your pain gets worse
- You lose most of your shoulder movement
- Exercises don’t help
- You want to speed up your recovery.
Frozen shoulder physiotherapy treatment may include joint mobilization, massage, guided stretches, and posture correction. Many clinics also offer massage therapy to help loosen tight shoulder muscles.
Conclusion
Consistency isn’t just a routine—it’s the path to recovery. Treating a frozen shoulder through physiotherapy is a gradual process that rewards your patience with progress. Whether relief comes early or takes its time, staying committed to your exercises and trusting your physiotherapist can make all the difference.
As the saying goes, “The journey may be slow, but as long as you keep moving, you’re making progress.” With every stretch and small improvement, you’re getting closer to a pain-free, active life. Be patient. Stay consistent. Healing is taking place, even if it’s not immediately visible.
If you are searching for a “physiotherapy clinic near me;” visit Khalsa Physiotherapy Clinic in Surrey, BC. Rediscover the joy of movement with care that’s rooted in compassion and guided by expertise.
