Frozen shoulder, or glue capsulitis, is a condition that causes stiffness and pain in the shoulder joint, restricting the speed range severely. If you work with frozen shoulder, you know how much it can affect your daily activities, from reaching something on a shelf to wearing clothes. The good news is that physiotherapy plays an important role in reducing symptoms and restoring shoulder function.
At the Movement School Physio in Hyderabad, our experts specialize in physiotherapists in treating frozen shoulders with individual, evidence -based approaches. In this blog we go through you what the frozen shoulders are, how physiotherapy can help, and the best physiotherapy exercises to get shoulder speed and vivid painless.
Understanding Frozen Shoulder
Frozen shoulder typically progresses in three stages :
- Freezing Stage : This is when pain in the shoulder begins to worsen, especially when moving the arm. Over time, stiffness sets in, making it difficult to move the shoulder.
- Frozen Stage : During this phase, the pain may decrease, but stiffness becomes more pronounced. The shoulder’s range of motion is greatly restricted.
- Thawing Stage : This is when the shoulder begins to regain some of its normal range of motion, though it may take several months or even years.
The exact cause of frozen shoulder isn’t fully understood, but some common risk factors include :
- Age : It often affects individuals between the ages of 40 and 60.
- Diabetes : People with diabetes are more prone to developing frozen shoulder.
- Immobilization : A shoulder injury that leads to limited movement for an extended period can trigger the condition.
Why Physiotherapy is Essential for Frozen Shoulder
Physiotherapy is one of the most effective treatments for frozen shoulder. It targets the root causes of pain and stiffness by improving flexibility, strength, and movement patterns in the shoulder. Rather than relying solely on painkillers or surgery, physiotherapy can help avoid complications and enable faster recovery.
Benefits of Physiotherapy for Frozen Shoulder
✔️ Pain Reduction : Physiotherapy techniques, including manual therapy and specific exercises, help alleviate pain.
✔️ Restoration of Movement : Focused stretches and mobility exercises can gradually restore the shoulder’s range of motion.
✔️ Strengthening : Strengthening exercises improve the muscles around the shoulder joint, providing better support and reducing strain.
✔️ Prevention of Recurrence : Physiotherapy helps retrain your movement patterns, preventing future injuries.
Top Physiotherapy Exercises for Frozen Shoulder Relief
Here are some key physiotherapy exercises to help reduce pain and restore movement in your frozen shoulder. These exercises should be performed under the guidance of a trained physiotherapist to ensure safety and effectiveness.
✅ 1. Pendulum Stretch
Purpose : Relieves stiffness and gently stretches the shoulder. How to Do It :
- Stand with your feet shoulder-width apart and lean forward slightly, supporting your weight on your non-affected arm (e.g., on a table)
- Let your affected arm hang loosely and gently swing it in small circles, gradually increasing the size of the circle
- Perform for 1–2 minutes, 3–4 times a day
Physio Tip : Focus on allowing your arm to relax and move freely; avoid any jerky movements.
✅ 2. Towel Stretch
Purpose : Improves shoulder flexibility. How to Do It :
- Hold a towel with both hands behind your back
- Use your good arm to pull the towel upward, gently stretching your frozen shoulder
- Hold the stretch for 20–30 seconds and repeat 3 times
Physio Tip : Perform this stretch slowly and gradually increase the range of motion as tolerated.
✅ 3. Finger Walk
Purpose : Increases shoulder mobility by encouraging the joint to move through its range. How to Do It :
- Stand with your back against a wall and raise your arm in front of you
- Slowly walk your fingers up the wall, as if you’re “climbing” it, until you feel a gentle stretch
- Hold for 20 seconds, then walk your fingers back down
- Repeat 5–10 times
Physio Tip : Keep the motion slow and controlled to avoid aggravating the shoulder.
✅ 4. External Rotation Stretch
Purpose : Increases the rotational capacity of the shoulder joint. How to Do It :
- Stand with your elbow bent at a 90-degree angle, keeping it close to your body
- Use a resistance band or a towel for assistance, and gently rotate your arm outward
- Hold for 15–20 seconds and repeat 3–4 times
Physio Tip : Keep your elbow stable and avoid any jerking or quick movements.
✅ 5. Shoulder Blade Squeeze
Purpose : Strengthens the muscles around the shoulder and improves posture. How to Do It :
- Sit or stand with your back straight
- Gently squeeze your shoulder blades together, as if trying to pinch a pencil between them
- Hold for 5 seconds, then release. Repeat 10–15 times
Physio Tip : Focus on squeezing the shoulder blades without lifting the shoulders or arching the back.
When to Seek Professional Help
While exercises are a critical part of recovery, it’s important to seek professional help if :
- Your pain persists for weeks without improvement.
- You experience additional symptoms like tingling, numbness, or weakness.
- The pain worsens despite exercises or daily activities.
- You have other underlying conditions that might affect your shoulder, such as rotator cuff tears.
At Movement School Physio, our physiotherapists will conduct a thorough assessment of your condition and design a personalized treatment plan. We use a combination of hands-on therapy, targeted exercises, posture correction, and ergonomic advice to help you recover faster and more efficiently.
Tips for Preventing Frozen Shoulder
Alongside physiotherapy, these tips can help prevent frozen shoulder :
✅ Keep your shoulder active with regular, gentle stretching
✅ Avoid prolonged immobility by regularly moving your shoulder, especially after an injury
✅ Practice good posture to prevent strain on the shoulder joint
✅ Strengthen surrounding muscles to support the shoulder and reduce the risk of injury
Conclusion
Frozen shoulder may seem like a long and painful road to recovery, but with the right physiotherapy approach, you can regain full shoulder movement and live pain-free. At Movement School in Hyderabad, we’re committed to helping you recover effectively and efficiently with personalized care.
Don’t let frozen shoulder control your life—take the first step towards pain relief today!
📞 Book an Appointment
Visit : www.movementschool.in
📍 Hyderabad, India
📧 support@movementschool.in
📞 +91 90008 82858
Take control of your shoulder health and let our expert physiotherapists guide you back to a pain-free lifestyle.
