Frozen shoulder (adhesive capsulitis) is a common, frustrating condition where the shoulder becomes painful and progressively stiff. It's more common after 40, in women, and in people with diabetes. The good news: it almost always recovers, and physiotherapy speeds it up.
The three stages
- Freezing — pain increases and movement starts to reduce (weeks to months).
- Frozen — pain eases but stiffness peaks; daily tasks are hard.
- Thawing — movement slowly returns over several months.
Exercises by stage
- Painful stage: pendulum swings and gentle range-of-motion only.
- Stiff stage: towel stretches, wall walks and cross-body stretches.
- Always work to a gentle stretch, not into sharp pain.
Consistency beats force. Little and often — a few minutes several times a day — restores movement faster than one hard session.
Heat before stretching and a physiotherapist-guided plan can shorten recovery. Book a DrPhysioAI consultation to get exercises matched to your current stage.
This article is general education, not a medical diagnosis. For persistent or severe symptoms, consult a licensed physiotherapist.