Physical Therapy for Frozen Shoulder: What You Should Know
Shoulder pain that limits everyday movement might be more than just a strain. If raising your arm feels stiff or painful, frozen shoulders could be the cause. It’s a condition that makes movement difficult by reducing flexibility in the joint.
With the right kind of physical therapy, it’s possible to ease discomfort, rebuild mobility, and get back to normal routines.
Understanding Frozen Shoulder
Frozen shoulder, or adhesive capsulitis, happens when the tissue surrounding the shoulder joint tightens and thickens. This change restricts motion and often leads to pain that gets worse over time. It doesn’t usually happen suddenly. Instead, it goes through a few stages.
The Stages Include:
- Freezing: Shoulder pain builds slowly, and movement starts to become limited.
- Frozen: Pain may ease a bit, but stiffness increases. Daily tasks become harder.
- Thawing: Range of motion begins to return, little by little.
This cycle can stretch over several months or even longer, depending on the person and the care they receive.
What Causes It?
There isn’t always a clear reason why frozen shoulders develop. In some cases, it follows a period of limited use—like after an injury or surgery. In others, it may be linked to underlying health issues.
Here are some common triggers and risk factors:
- Not moving the arm for an extended time
- Recovering from shoulder surgery
- Diabetes or thyroid conditions
- Work-related repetitive movements
- Injuries from falls or car accidents
- Age group: most common in people between 40–60
If the shoulder stays still for too long, the tissue surrounding the joint can shrink and tighten. That’s why early movement is important after an injury, especially for those dealing with work or accident-related pain.
How Physical Therapy Makes a Difference
Physical therapy helps improve shoulder motion without surgery. It’s often the first step recommended for treating frozen shoulders. Through a mix of movement, stretching, and manual techniques, the goal is to gently bring back normal function.
Core Parts of Treatment
Stretching and Exercise
One of the most effective tools is a focused exercise plan. These may involve:
- Arm swings or pendulum-style movements
- Gentle stretches to loosen tight areas
- Strength-building routines using resistance bands
Therapists often update exercises as progress is made. Sticking to home routines is key to preventing the shoulder from becoming stiff again.
Hands-On Techniques
Also called manual therapy, this includes guided movements and pressure applied by the therapist to help reduce joint tension and improve range.
Targeted Modalities
Heat therapy is sometimes used to relax the muscles before stretching. Ice may follow to help bring down any irritation. Other options like myofascial release or manual therapy may support comfort between sessions.
Posture and Daily Movement Tips
Part of the process includes teaching better ways to move during daily tasks. This might mean adjusting how you sit at work or showing you safer lifting techniques. Making small changes at home and work helps protect healing progress.
When to Begin Treatment
The earlier therapy starts, the easier it is to control pain and keep mobility from getting worse. If there’s nighttime shoulder pain or trouble lifting your arm, don’t ignore it. Waiting often leads to more stiffness and a longer road to recovery.
This is especially true for those recovering from injuries at work or after surgery. Lack of movement—even for a few weeks—can start the freezing process.
Expected Timeline
Frozen shoulders don’t improve overnight, but steady progress is common. Most people recover over several months, with sessions scheduled based on how the shoulder responds.
Severe or long-term cases might need post-op rehab or a different therapy plan. Surgery is only considered when conservative options don’t work over time.
What Happens at a Therapy Session
The first appointment usually includes checking shoulder movement, testing strength, and discussing pain. From there, a personalized plan is developed.
A session might involve:
- Supervised stretches
- Shoulder-focused strengthening exercises
- Hands-on movement techniques
- Adjustments to your routine at home
Therapists monitor progress and adjust as needed. You’ll also be shown how to continue helpful stretches between visits.
Tips for Preventing Recurrence
Once motion returns, it’s important to maintain flexibility and strength. Even after symptoms go away, it’s smart to:
- Keep up with gentle shoulder exercises
- Avoid long periods without movement
- Watch your posture while working or driving
For those managing chronic conditions like diabetes, extra care may be needed to prevent frozen shoulders from returning.
A Personalized Approach to Care
Every shoulder is different. That’s why a treatment plan needs to be customized. Using a team-based approach—bringing together physical therapy, manual therapy, myofascial release, and chronic pain management—leads to better results.
Therapy isn’t just about exercises. It’s also about building a path that matches your job, injury history, and long-term goals. That’s where personalized support makes the biggest impact.
Bonus Tip: Everyday Movements to Support Shoulder Mobility
Simple actions during the day can help support progress made during therapy. These movements are not a replacement for guided exercise, but they add helpful motion between sessions:
- Use both arms when lifting light objects (like a bag or small box) to reduce stress on the affected shoulder.
- Stretch your arms above your head for a few seconds during breaks. This helps with shoulder elevation.
- Reach across your body slowly when getting dressed to promote controlled internal rotation.
- Roll your shoulders back while sitting to improve posture and relax tight muscles.
- Place your hand behind your back while standing to encourage gentle stretching in the capsule.
Avoid pushing through pain. These small actions should feel comfortable. Regular movement keeps the joint from stiffening and supports long-term recovery.
Take Action Early
If shoulder stiffness is limiting your movement, don’t wait for it to get worse. Physical therapy offers a safe, structured way to ease discomfort and rebuild your range of motion.
Reach out today to schedule a session and start your recovery process here at La Clinica SC. Getting back your shoulder function starts with the right care plan.
