Frozen shoulder, also known as adhesive capsulitis, is a painful condition that limits shoulder movement and affects day-to-day life. It usually develops gradually and can take months or even years to fully resolve. The good news is that with proper care—especially through physiotherapy—frozen shoulder can be effectively managed and mobility restored.
In this article, we’ll cover everything you need to know about frozen shoulder: its causes, symptoms, and the best physiotherapy treatment options, including pendulum exercises.
✅ What Is Frozen Shoulder?
Frozen shoulder is a condition where the shoulder joint capsule becomes inflamed, tight, and thickened, leading to restricted movement and chronic pain. Over time, adhesions (scar tissue) form, reducing the space inside the joint and making it difficult to move the arm.
🔍 Causes of Frozen Shoulder
The exact cause of frozen shoulder is not always known, but several risk factors can increase the chances of developing it:
- Prolonged shoulder immobilization after surgery or injury
- Diabetes mellitus (Type 1 or Type 2)
- Thyroid disorders (especially hypothyroidism)
- Post-stroke or neurological conditions
- Heart disease and Parkinson’s disease
- Age (40–60 years) and female gender
It may also occur without a clear reason—this is known as idiopathic frozen shoulder.
⚠️ Symptoms and Stages of Frozen Shoulder
Frozen shoulder typically progresses through three distinct stages:
1. Freezing Stage (Painful Phase)
- Gradual onset of shoulder pain
- Increasing stiffness
- Pain worsens at night or with movement
2. Frozen Stage (Stiffness Phase)
- Pain may reduce, but the shoulder becomes very stiff
- Difficulty performing overhead or behind-the-back movements
- Range of motion is severely limited
3. Thawing Stage (Recovery Phase)
- Pain begins to ease
- Slow improvement in mobility and function
- Full recovery may take 6 months to 2 years
🏥 Physiotherapy Management for Frozen Shoulder
Physiotherapy is the most effective non-surgical treatment for frozen shoulder. The goal is to reduce pain, improve joint mobility, and restore normal shoulder function.
🌟 Treatment Goals:
- Reduce inflammation and shoulder pain
- Increase shoulder mobility
- Strengthen surrounding muscles
- Improve posture and joint alignment
🛠️ Common Physiotherapy Techniques:
- Heat therapy (moist hot packs)
- Electrotherapy
- Joint mobilizations and manual therapy
- Stretching and active-assisted range of motion exercises
- Capsular stretching techniques
- Postural correction and ergonomic advice
🔄 Pendulum Exercise for Frozen Shoulder
The pendulum exercise is a gentle, passive movement used in the early stages of rehabilitation. It helps improve mobility without stressing the shoulder.
▶️ How to Do Pendulum Exercise:
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Position Yourself:
- Stand beside a table or chair and support your good arm on it.
- Let the affected arm hang down freely.
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Perform the Movement:
- Gently swing your arm forward and backward.
- Then move it in small circular motions, clockwise and counterclockwise.
- You can also move the arm side to side.
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Duration:
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Perform for 2–3 minutes, 2–3 times per day.
- Gradually increase range and duration as pain decreases.
✅ Benefits of Pendulum Exercise:
- Reduces stiffness
- Promotes circulation
- Encourages joint movement
- Minimizes pain in the early stage
🧘♂️ Other Home Exercises to Try
- Wall climbing/wall walking exercises (using fingers to walk up the wall)
- Towel stretch for internal rotation
- Stick exercises for shoulder flexion and abduction
- Isometric shoulder exercises (against a wall) in the later stage
Always consult a physiotherapist before starting an exercise program.
📌 Key Takeaways
- Frozen shoulder is a progressive condition that limits shoulder movement due to stiffness and inflammation.
- It typically occurs between ages 40–60 and is more common in women and diabetics.
- The condition has three stages: freezing, frozen, and thawing.
- Physiotherapy, especially pendulum exercises, plays a vital role in managing symptoms and restoring shoulder function.
- Early intervention can speed up recovery and prevent long-term complications.
💬 Need Help with Shoulder Pain?
If you're experiencing symptoms of frozen shoulder, don’t delay. A structured physiotherapy plan can make a huge difference. Book your assessment with a certified physiotherapist and begin your journey toward pain-free movement today!
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