Physical Therapy for Frozen Shoulder: Exercises and Treatment

There is nothing worse than having your arm’s freedom limited by a frozen shoulder, or adhesive capsulitis, making simple tasks like reaching for a shelf a painful movement. Many people struggle with frozen shoulder, especially since we live in times where desk jobs are taking over, and people don’t have good posture throughout the day.

Fortunately, there are many non-invasive solutions to this problem, and physical therapy for frozen shoulder is one of them. It offers targeted exercises and treatments to ease pain and restore full mobility.

Frozen shoulder is a condition that affects 2-5% of adults and often strikes between the ages of 40 and 60. But physical therapy for frozen shoulder is a great way to restore mobility. The best thing is that it can also be practiced at home.

Let’s explore how physical therapy works and how it can free up your arm.

What Is Frozen Shoulder?

First of all, what is a frozen shoulder? Well, this is a condition where the shoulder joint stiffens, and its capsule - a connecting tissue sleeve - tightens, which restricts movements and causes pain. It is often a result of an injury, surgery, or prolonged immobility, but some studies suggest that diabetes or thyroid issues increase the risk.

The frozen shoulder condition unfolds in three stages:

●      Freezing (where pain intensifies and motion shrinks)

●      Frozen (where stiffness peaks but pain may ease)

●      Thawing (where mobility is gradually returning)

Recovery can take anywhere from 6 months to 2 years, depending on the condition and how you treat the injury. The frozen shoulder condition mostly affects women and those over 50 years old. It is also common for women to suffer from frozen shoulder during pregnancy, but don’t worry, physical therapy during pregnancy is safe.

However, physical therapy for frozen shoulder can speed healing and help you loosen the capsule, resulting in faster recovery times.

Unlike arthritis, frozen shoulder is temporary but requires consistent effort just to prevent long-term limitations.

Common Symptoms of Frozen Shoulder

How do you know if you are suffering from frozen shoulder? Well, let's look at the most common symptoms.

Most people are experiencing a mix of pain, stiffness, and restricted motion that’s evolving through stages.

The freezing phase we mentioned before can last anywhere from 2-9 months, during which intense pain strikes during movement, and often worsens at night to a point where it can disrupt your sleep. In this phase, normal actions like raising your arm or grabbing a coat become really difficult.

In the frozen phase, which lasts 4-12 months, you’ll experience less pain, but stiffness takes over, and often limits motion by up to 50%. This means that tasks like buckling a seatbelt or scratching your back feel impossible. You won’t feel much pain, but you’ll find that your arm won’t go any further than usual.

In the thawing phase (6-24 months), mobility starts to come back, but lingering tightness can persist. This makes heavy lifting very tricky.

The frozen shoulder condition is where symptoms can vary intensively, but the constant struggle with daily activities like carrying groceries or typing wears on your patience.

Sleeping is also a real problem, especially in the first phase, where it is difficult to get a comfortable position.

Recognizing these signs early is very important because timely physical therapy can ease pain and prevent worsening stiffness, which means faster recovery times.

How Physical Therapy Helps Frozen Shoulder

Since physical therapy can be very effective, let’s look at some of the ways it helps with a frozen shoulder condition. Physical therapy won’t make the condition go away instantly, however, it is in charge of addressing pain and mobility across its stages.

For example, in the freezing phase, therapists use gentle stretches and heat to soothe discomfort and preserve motion. During the frozen phase, therapy intensifies with deeper stretches and manual techniques to break up scar tissue and boost flexibility. This is explainable since in the second phase the pain reduces.

In the thawing phase, exercises strengthen muscles to restore full function and boost recovery times. On average, physical therapy for frozen shoulder can reduce recovery time by 30%.

However, it is not only about the stretching. Gengle massages and movements increase blood flow and loosen the joint capsule, which minimizes long-term stiffness and pain.

Now there isn’t a one-size-fits-all solution here. Each physical therapy patient has their own tailored plan depending on the severity of the condition. This targeted approach not only make symptoms go away, but also gives you a chance to regain control over your shoulder, making daily tasks much easier.

Still, in order for physical therapy to help, you must stay consistent. As we mentioned before, the recovery process is long, and you cannot expect the pain or stiffness to go away after one session.

Best Physical Therapy Exercises for Frozen Shoulder

Physical therapy exercises are very important when it comes to improving mobility and easing pain, but you need a careful approach and exercises suggested by professionals just to avoid making it worse.

So, your job is to consult with a therapist first, and stop if the pain sharpens.

What are the most common physical therapy exercises for frozen shoulder?

First, we have the doorway stretch, which opens the joint. To do this exercise, you need to stand in a doorway, grip the frame at shoulder height, and lean forward gently, holding for 20 seconds (5 reps, twice per day). This exercise stretches the capsule, improving flexibility and reach.

Next, we have the armpit stretch, which is very important for boosting rotation. To do this exercise, place your affected arm on a high surface, like a shelf, and bend your knees to open the armpit, holding for 15 seconds (5 reps per day). This exercise will loosen tightness for better overhead motion.

Passive shoulder rolls are another effective exercise that can relax muscles. You sit upright, use your good arm to lift the affected arm, rolling it in small circles. This might be a difficult exercise to do at home since it more of a two-person job, which is where your physical therapist comes in handy.

Next, we have the sleeve stretch, which also improves flexibility. In this exercise, you need to pull the sleeve of your affected arm across your chest with your good hand, holding for 20 seconds. It is sort of like mimicking daily tasks like zipping a jacket.

Lastly, we have the finger walks, which are a physical therapy exercise for frozen shoulder that builds strength. Here you need to face a wall, “crawl” your fingers up slowly with the affected arm (kind of like Spider-Man walking on a building), holding at your max height for 10 seconds.

Remember, all of these exercises need to be done with caution, and if you experience sharp pain in the process, it would be wiser to stop and consult with a professional.

How Often to Do Physical Therapy for Frozen Shoulder

Physical therapy for frozen shoulder thrives on regular effort, but balance prevents strain. Professionals typically recommend 2-3 weekly sessions, 30-45 minutes each, focusing on guided stretches and joint mobilization.

At home, do prescribed exercises once daily, about 10-12 minutes, keeping movements within a mild stretch zone. In the freezing phase, daily gentle stretches maintain mobility, while the frozen and thawing phases may need twice-daily sessions to rebuild strength.

Overdoing it risks pain flare-ups, so follow your therapist’s plan and ease off if discomfort spikes. Adjust frequency based on progress—weekly check-ins with a therapist help fine-tune your routine.

Consistency, not intensity, unlocks your shoulder, ensuring steady gains without setbacks, guiding you back to pain-free movement.

Tips for At-Home Frozen Shoulder Care

At-home care can supercharge your physical therapy, easing frozen shoulder symptoms. Before exercises, apply a warm compress, like a heated towel, for 10 minutes to relax the joint and boost blood flow.

After, use a cold pack, wrapped in cloth, for 10 minutes to calm any swelling. Keep posture upright—avoid hunching while working or scrolling—to reduce shoulder strain.

Sleep with a thin pillow under your affected arm to align it, easing nighttime aches. Skip heavy tasks, like carrying bags or vacuuming, which can jolt the joint. Gentle arm swings during a daily walk, about 15 minutes, promote circulation without stress.

Stay hydrated, aiming for 8 glasses of water daily, to support tissue health. These small habits amplify therapy’s effects, reducing discomfort and speeding mobility gains. Check with your therapist to ensure your routine aligns with your stage, keeping recovery smooth and steady.

Contact Miracle Rehab Clinic

When to Seek Professional Help

At-home efforts help, but some frozen shoulder symptoms need expert care. If pain lingers after a month of exercises or you can’t raise your arm past 30 degrees, consult a physical therapist or doctor—scar tissue may require specialized techniques.

Severe, sudden pain or visible swelling suggests another injury, like a rotator cuff tear, that needs imaging. If recovery stalls after 3 months, injections or, rarely, surgery might be options. Night pain that keeps you awake also signals a need for help. Early intervention, ideally within weeks, prevents prolonged stiffness.

Don’t delay—professional guidance ensures you’re on track to restore your shoulder’s full range.

Final Thoughts

So, it is safe to say that physical therapy for a frozen shoulder is an effective strategy to improve mobility and reduce recovery time.

Consistent stretches and at-home habits can melt pain and stiffness, often within months, restoring your ability to reach, lift, and thrive. The best thing is that therapy is proven to be the best non-invasive approach, making surgery a last resort. 

Work closely with a therapist, stay patient, and listen to your body—each gentle stretch moves you closer to freedom. With dedication, your shoulder can regain its full swing, letting you embrace life’s tasks, from gardening to hugging loved ones, with confidence and comfort.

Check here for all locations of Miracle Rehab Clinic and book your appointment today.