Frozen shoulder—clinically known as adhesive capsulitis—is a painful and frustrating condition that can severely limit shoulder movement and interfere with daily activities such as dressing, reaching overhead, sleeping, and lifting objects. Recovery can take months without proper treatment, but targeted physical therapy exercises can significantly improve outcomes.
At Cawley Physical Therapy & Rehabilitation, we treat frozen shoulder regularly at our clinics throughout Scranton, Wilkes-Barre, Trucksville, Pittston, Kingston, Nanticoke, Mountain Top, Factoryville, and Carbondale, PA. This guide explains frozen shoulder in detail and outlines the three most effective, evidence-based exercises physical therapists use to restore shoulder mobility safely.
Understanding Frozen Shoulder (Adhesive Capsulitis)
Frozen shoulder is a condition characterized by progressive shoulder stiffness, pain, and restricted range of motion caused by thickening and tightening of the joint capsule surrounding the shoulder.
The shoulder is a ball-and-socket joint designed for mobility. When the capsule becomes inflamed and stiff, movement becomes painful and limited.
Common Symptoms of Frozen Shoulder
- Gradual onset of shoulder pain
- Increasing stiffness over time
- Difficulty reaching overhead or behind the back
- Pain that worsens at night
- Limited active and passive shoulder motion
- Difficulty with daily activities such as dressing or grooming
The Three Stages of Frozen Shoulder
Frozen shoulder typically progresses through three distinct phases:
Freezing Stage
- Increasing pain and inflammation
- Progressive loss of motion
- Pain often worse at night
Frozen Stage
- Pain may decrease
- Severe stiffness and restricted mobility
- Daily tasks become difficult
Thawing Stage
- Gradual improvement in motion
- Decreasing stiffness
- Recovery can take several months
Physical therapy is beneficial at every stage, but early intervention often leads to faster and better recovery.
Why Exercise Is Essential for Frozen Shoulder Recovery
Without proper movement, the shoulder capsule continues to stiffen. While rest may reduce pain temporarily, lack of movement worsens long-term outcomes.
Therapeutic exercise helps by:
- Improving joint capsule mobility
- Reducing pain and inflammation
- Preventing further stiffness
- Restoring functional range of motion
- Improving circulation and tissue healing
- Supporting long-term shoulder health
The exercises below are considered foundational movements in frozen shoulder rehabilitation.
Safety Guidelines Before Starting Frozen Shoulder Exercises
- Expect stretching discomfort, not sharp pain
- Move slowly and stay within tolerable ranges
- Perform exercises consistently rather than aggressively
- Avoid forcing motion
- Stop if pain increases significantly or radiates down the arm
A physical therapist can tailor exercises to your stage of frozen shoulder and tolerance.
The Top 3 Frozen Shoulder Exercises
These exercises are widely used in physical therapy clinics and supported by clinical research.
Pendulum Exercise (Codman’s Exercise)
The pendulum exercise is often the first exercise prescribed for frozen shoulder because it gently mobilizes the joint without active muscle strain.
How to Perform the Pendulum Exercise
- Stand beside a table or chair and support yourself with your unaffected arm
- Let the affected arm hang relaxed toward the floor
- Gently swing the arm in small circles
- Perform circles clockwise and counterclockwise
- Continue for 1–2 minutes
Why This Exercise Helps
- Promotes gentle joint movement
- Reduces pain and guarding
- Improves synovial fluid circulation
- Prepares the shoulder for more active exercises
This exercise is especially helpful during the freezing stage.
Towel Stretch (Internal Rotation Stretch)
Loss of internal rotation—such as reaching behind your back—is a hallmark limitation in frozen shoulder.
How to Perform the Towel Stretch
- Hold a towel behind your back with one hand over your shoulder
- Grasp the bottom of the towel with the affected arm
- Use the top hand to gently pull upward
- Hold the stretch for 20–30 seconds
- Repeat 3–5 times
Why This Exercise Helps
- Restores internal rotation
- Improves functional movements like dressing
- Targets the tightened posterior capsule
- Gradually increases shoulder mobility
This exercise is essential during the frozen and thawing stages.
Finger Walk (Wall Climb Exercise)
The finger walk is one of the most effective ways to safely regain shoulder elevation.
How to Perform the Finger Walk
- Stand facing a wall
- Place the fingers of your affected arm on the wall at waist height
- Slowly “walk” your fingers upward
- Stop when you feel a stretch—not sharp pain
- Hold for 10–15 seconds
- Slowly walk the fingers back down
- Repeat 5–10 times
Why This Exercise Helps
- Improves shoulder flexion and elevation
- Encourages active participation without overload
- Builds confidence in shoulder movement
- Restores functional reaching ability
Additional Exercises Commonly Used in Physical Therapy
While the three exercises above form the foundation, physical therapy may also include:
- External rotation with a stick
- Cross-body shoulder stretch
- Passive range-of-motion exercises
- Scapular stabilization exercises
- Postural correction strategies
Your therapist will progress exercises based on your symptoms and stage of recovery.
Common Mistakes to Avoid with Frozen Shoulder
- Forcing painful movements
- Stopping all movement due to discomfort
- Inconsistent exercise performance
- Skipping posture and shoulder blade exercises
- Expecting rapid recovery without therapy
Frozen shoulder requires patience, consistency, and guided progression.
How Physical Therapy Treats Frozen Shoulder
At Cawley Physical Therapy & Rehabilitation, frozen shoulder treatment may include:
- Joint mobilization techniques
- Soft tissue mobilization
- Guided stretching programs
- Postural correction
- Scapular stabilization
- Pain-modulating modalities
- Home exercise prescription
Each plan is individualized to your stage of adhesive capsulitis and daily activity needs.
When to See a Physical Therapist for Frozen Shoulder
You should seek professional care if:
- Shoulder pain persists longer than 2–3 weeks
- Range of motion continues to decrease
- Pain interferes with sleep
- Daily activities become difficult
- Home exercises are not improving symptoms
Early physical therapy often shortens recovery time and prevents long-term stiffness.
Start Your Recovery with a Free Consultation
Frozen shoulder can significantly impact your quality of life—but it doesn’t have to. With the right exercises and expert guidance, most patients regain mobility and function.
Schedule your FREE consultation with Cawley Physical Therapy & Rehabilitation today.
Frequently Asked Questions (FAQ)
How long does frozen shoulder take to heal?
Frozen shoulder recovery varies, but many cases take 6–18 months without treatment. With consistent physical therapy, many patients experience faster improvements in pain and mobility by addressing stiffness early and progressing exercises safely.
Should I exercise my shoulder if it hurts?
Yes—within reason. Gentle stretching discomfort is expected, but sharp or worsening pain should be avoided. Physical therapy ensures exercises are performed at the correct intensity for your stage of frozen shoulder.
Can frozen shoulder heal without physical therapy?
Some cases may improve over time, but recovery is often slower and incomplete without therapy. Physical therapy helps restore motion, reduce pain, and prevent long-term limitations more effectively.
What causes frozen shoulder to develop?
Frozen shoulder can develop after injury, surgery, or prolonged immobilization, and is more common in people with diabetes, thyroid disorders, or autoimmune conditions. Sometimes it develops without a clear cause.
Is frozen shoulder permanent?
No. Frozen shoulder is not permanent, but without proper treatment it can take much longer to resolve and may leave lasting stiffness. Physical therapy significantly improves long-term outcomes.