Do you struggle to lift your arm, comb your hair, or reach overhead without pain? You might be experiencing frozen shoulder, medically known as adhesive capsulitis. It is a common condition that makes the shoulder stiff and painful over time, affecting daily activities and quality of life.
The good news is that frozen shoulder physiotherapy can help you regain movement, relieve pain, and restore normal shoulder function. At Resolve360, we offer personalized treatment plans, both in-person and online, so you can start recovery conveniently from your home, wherever you are.
Frozen shoulder occurs when the capsule surrounding the shoulder joint becomes tight, thickened, and inflamed. This causes stiffness and limits movement in all directions. It usually develops in three stages:
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Frozen shoulder is more common in women aged 40ā60 and can occur after injury, surgery, or prolonged immobility. Early intervention with physiotherapy for frozen shoulder can prevent long-term stiffness and pain.
Frozen shoulder, also known as adhesive capsulitis, is a condition where your shoulder joint becomes painful, stiff, and hard to move. The symptoms build up slowly over time and can last for months if not treated. Recognizing these early warning signs is important because starting physiotherapy for frozen shoulders early can prevent long-term stiffness and pain.
The first and most common symptom is stiffness. Your shoulder may start to feel āstuckā or tight when you try to lift or rotate it. Reaching overhead, to the side, or behind your back becomes difficult. This happens because the soft tissue capsule around your shoulder joint becomes inflamed and thickened, which limits movement.
Physiotherapist Tip (2025 Update): Gentle frozen shoulder exercises, such as pendulum swings or wall walks, can slowly improve joint flexibility when done regularly under guidance.
Pain usually begins deep inside the shoulder and can spread down your upper arm. It might feel like a dull ache at rest but turn into sharp pain when you move. Many people say it worsens at night, especially when lying on the affected side. This is because of ongoing inflammation and reduced blood flow when the shoulder stays still for long hours.
2025 Update: New physiotherapy techniques such as heat therapy, posture correction, and manual stretching are proving effective for reducing shoulder pain without medication.
As pain and stiffness increase, the shoulder starts losing its normal range of motion. You may struggle to lift your arm fully, reach behind your head, or stretch to the side. These changes can interfere with simple tasks like wearing clothes or reaching for objects.
Physiotherapist Insight (2025): Regular physiotherapy for frozen shoulder can restore joint movement safely through stretching, mobility drills, and light strengthening exercises.
Over time, frozen shoulder starts affecting your daily life. Actions such as combing hair, dressing, driving, or lifting even light objects may become uncomfortable. Many people also notice disturbed sleep and fatigue because of constant discomfort.
Why It Matters: If these daily struggles sound familiar, early treatment with frozen shoulder physiotherapy is key to restoring comfort and movement. The longer the shoulder remains frozen, the more time it takes to heal.
The key symptoms of frozen shoulder are stiffness, pain, limited motion, and daily functional difficulty. All of these result from inflammation and tightening of the shoulder capsule. The good news is that early diagnosis and consistent exercises for frozen shoulder can help restore flexibility and strength without the need for surgery.
This section has been reviewed and updated for 2025 to reflect the latest physiotherapy practices for better shoulder recovery and faster pain relief.
Frozen shoulder develops slowly and often without a clear reason, but certain factors increase your risk. Understanding these causes helps physiotherapists create a focused frozen shoulder physiotherapy plan to reduce pain, improve movement, and prevent stiffness from returning.
When the shoulder stays still for a long period ā such as after a fracture, tendon injury, or surgical procedure ā the tissues around the joint can become tight and inflamed. This stiffness limits shoulder motion, leading to frozen shoulder if not treated in time.
Expert Tip (2025): Early and gentle physiotherapy for frozen shoulder after any surgery or injury can help keep the shoulder joint flexible and prevent long-term stiffness.
People living with diabetes are more likely to develop frozen shoulder. High blood sugar affects the connective tissue, making it thick and less elastic. Over time, this reduces joint mobility and causes inflammation around the shoulder capsule.
Latest Finding (2025): Studies show that controlled blood sugar levels combined with regular frozen shoulder exercises greatly improve shoulder mobility and healing speed.
Frozen shoulder most often affects adults between the ages of 40 and 60. Women tend to be affected more often than men. Hormonal changes, lower activity levels, and a higher rate of autoimmune reactions may all play a role.
Expert Advice (2025): Regular stretching, posture awareness, and early physiotherapy can significantly reduce the risk of developing shoulder stiffness during this age range.
Certain medical conditions, such as thyroid disorders, heart disease, or Parkinsonās disease, may increase the risk of frozen shoulder. These conditions can affect blood flow, nerve control, and tissue healing, making the shoulder joint more prone to inflammation and tightness.
Clinical Insight (2025): For patients with these health conditions, customized physiotherapy for frozen shoulder helps maintain motion safely and reduces pain without adding strain on the joint.
Frozen shoulder is often linked to factors such as injury, diabetes, hormonal changes, and other health issues. Knowing the cause allows your physiotherapist to plan specific exercises for frozen shoulder and treatments that match your condition.
This section is reviewed and updated for 2025, ensuring it reflects the latest clinical evidence and physiotherapy practices for faster, long-lasting recovery.
Also Read:Ā Physiotherapy For Joint PainĀ Ā ;Ā Physiotherapy For Disc Burge
Physiotherapy for frozen shoulder is widely recognized as the most effective and safe non-surgical treatment. It focuses on restoring shoulder movement, reducing pain, and improving joint function through guided exercises and manual therapy techniques.
When started early, physiotherapy not only speeds up recovery but also helps prevent the shoulder from becoming permanently stiff. Below are the key benefits of this treatment approach:
Frozen shoulder pain comes from inflammation and tightness in the shoulder capsule. Physiotherapists use gentle stretches, heat therapy, and guided movement techniques to reduce inflammation and relax the joint tissues.
These methods improve blood flow, ease stiffness, and provide natural pain relief without the need for heavy medication.
One of the main goals of frozen shoulder physiotherapy is to restore the shoulderās range of motion. Specific exercises help loosen the capsule and improve flexibility in all directions ā forward, backward, and rotation.
As movement returns, you begin to notice better comfort during everyday activities like reaching overhead or lifting light objects.
Long-term shoulder stiffness can weaken the muscles around the joint. Physiotherapy includes progressive strengthening exercises for the rotator cuff and shoulder stabilizers to support better posture and function.
Stronger muscles protect the joint and prevent future episodes of shoulder stiffness.
Frozen shoulder can make simple daily tasksāsuch as combing your hair, dressing, or carrying groceriesāpainful and tiring. Through consistent exercises for frozen shoulder, physiotherapy helps restore normal movement patterns and makes daily life easier again.
At Resolve360, patients can now receive professional online physiotherapy for frozen shoulder with real-time guidance from licensed experts.
This allows you to perform all prescribed exercises safely at home while being monitored by a qualified physiotherapist. Online physiotherapy ensures accuracy, safety, and consistencyākey factors for faster recovery and long-term shoulder health.
Physiotherapy remains the gold-standard approach for treating frozen shoulder without surgery. It helps relieve pain, improve flexibility, strengthen supporting muscles, and restore normal shoulder movement.
Frozen shoulder can make daily activities difficult because of stiffness, pain, and limited movement. Gentle, consistent exercises are essential for reducing pain, restoring flexibility, and regaining normal shoulder function. Below are five highly effective exercises recommended by physiotherapists, explained step by step.
The Pendulum Exercise is one of the safest ways to start moving a stiff shoulder. It gently mobilizes the joint, increases blood flow, and relaxes tight muscles without causing pain.
How to do it:
Lean forward slightly and let your affected arm hang naturally. Swing the arm gently in small circles, first clockwise, then counterclockwise. Keep the movement slow and controlled.
Benefits:
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Best for: Early-stage frozen shoulder (āfreezing stageā) when movement is limited and pain is mild to moderate.
The Wall Crawl helps restore overhead movement by stretching the shoulder safely. It gradually increases shoulder mobility and teaches the joint to move correctly.
How to do it:
Stand facing a wall. Place your affected handās fingers on the wall and slowly āwalkā them upward as far as comfortable, then walk back down. Move slowly and avoid forcing the shoulder.
Benefits:
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Best for: People who have difficulty lifting their arm overhead or reaching objects on a high shelf.
The Towel Stretch focuses on internal rotation ā the movement needed to reach behind your back. It stretches the shoulder capsule and improves flexibility safely.
How to do it:
Hold a towel behind your back with your affected arm, and grasp the other end with your good arm from above. Gently pull the towel upward until you feel a mild stretch. Hold for 10ā15 seconds and repeat 2ā3 times.
Benefits:
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Best for: People who struggle with reaching behind their back or putting on clothes.
The Cross-Body Stretch targets the posterior shoulder capsule, the back part of the shoulder that often tightens during frozen shoulder. It improves flexibility and eases discomfort during daily activities.
How to do it:
Use your good arm to gently pull the affected arm across your chest. Hold the stretch for 15ā20 seconds, then release slowly. Repeat 2ā3 times.
Benefits:
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Best for: People experiencing tightness in the back of the shoulder or limited side-to-side range of motion.
The Armpit Stretch opens up the underarm area and stretches the shoulder capsule safely. It improves overall mobility and prepares the shoulder for functional movements.
How to do it:
Place your affected hand on a shelf, door frame, or similar surface at chest height. Slowly bend your knees or lean slightly forward to create a gentle stretch in the armpit area. Hold for 10ā15 seconds and repeat 2ā3 times.
Benefits:
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Best for: People who need to restore overhead reach or lifting ability without pain.
Also Read:Ā Physiotherapy ForĀ Back Pain ;Ā Physiotherapy For Knee Pain
To understand the impact of physiotherapy for frozen shoulder, consider the experience of Priya, a 48-year-old professional who developed shoulder stiffness after a minor injury.
The Problem:
Priya noticed that lifting her arm overhead or reaching behind her back caused sharp pain. Simple tasks like dressing, combing her hair, and even sleeping on her side became difficult. Over-the-counter painkillers provided only temporary relief, and stiffness persisted for months.
The Solution:
Priya consulted Resolve360, an online physiotherapy platform. She was guided through a structured program of frozen shoulder exercises, including the Pendulum Exercise, Wall Crawl, Towel Stretch, Cross-Body Stretch, and Armpit Stretch. The physiotherapists at Resolve360 provided real-time guidance, ensuring she performed each exercise correctly, safely, and with gradual progression to prevent further injury.
The Outcome:
Within 6ā8 weeks of consistent physiotherapy:
Key Takeaways:
This case highlights that with structured exercises and expert physiotherapy, frozen shoulder can be managed effectively without surgery, helping patients return to normal life faster and with long-lasting results.
While exercises are the foundation of recovery, a comprehensive physiotherapy plan for frozen shoulder often includes additional treatments to enhance results and speed up healing.
Heat Therapy: Applying warm packs or heat to the shoulder before exercises helps relax tight muscles and reduces pain. This improves blood flow to the joint, making stretching and movement more comfortable. Heat therapy is particularly useful before performing exercises like the Pendulum or Wall Crawl, ensuring smoother and safer motion.
Manual Therapy: Guided by a physiotherapist, manual therapy involves gentle mobilization of the shoulder joint. This hands-on technique helps improve joint movement, reduce stiffness, and restore normal shoulder mechanics. It is especially beneficial when the shoulder capsule is tight and the range of motion is limited.
Stretching and Strengthening: Beyond basic exercises, structured stretching and muscle strengthening routines gradually improve flexibility and support surrounding muscles. Strengthening the rotator cuff and shoulder stabilizers protects the joint and reduces the chance of recurrence.
Online Supervision: With platforms like Resolve360, tele-physiotherapy allows patients to perform exercises at home under expert guidance. Real-time supervision ensures correct technique, monitors progress, and prevents setbacks or injuries. Patients can receive personalized adjustments based on their condition and improvement.
Combining heat therapy, manual therapy, guided stretching, and strengthening exercises creates a holistic approach to frozen shoulder rehabilitation. This multi-faceted strategy maximizes recovery efficiency, accelerates pain relief, and ensures long-term shoulder mobility.
Along with structured physiotherapy, simple daily practices at home can significantly improve recovery from frozen shoulder and reduce pain.
Using a warm pack or heating pad before stretching helps relax tight muscles and increases blood flow. This prepares your shoulder for exercises and reduces discomfort during movement.
Sitting or standing with correct posture prevents additional strain on the shoulder joint. Avoid slouching or hunching, especially when working at a desk or using a computer.
Keeping your shoulder still for long periods can worsen stiffness. Gentle movements and stretching, as advised by your physiotherapist, are essential to maintain mobility.
Incorporate small, controlled shoulder movements into daily activities ā like reaching for objects, lifting light items, or arm circles. These prevent stiffness and complement your physiotherapy routine.
Consistency is key to recovery. Adhering to your exercise plan, taking guidance seriously, and progressing gradually ensures faster, safer improvement.
Combining home care with professional physiotherapy accelerates pain relief, improves flexibility, and supports long-term shoulder health. Small, daily efforts make a big difference in overall recovery.
Recovering from frozen shoulder requires expert guidance, consistency, and personalized care. Resolve360 offers a complete solution that combines professional physiotherapy with modern technology to support patients at every step of their recovery.
Every patientās condition is unique. Resolve360 provides tailored physiotherapy programs for each stage of frozen shoulder ā from the freezing stage to full recovery. Your exercises, stretches, and progressions are customized to your needs and comfort level.
With Resolve360, you can access expert physiotherapy from the comfort of your home. Whether in India or abroad, real-time online guidance ensures you perform exercises correctly, safely, and effectively.
Resolve360 programs are built on the latest clinical research (2025 updates) and include proven exercises such as the Pendulum Exercise, Wall Crawl, Towel Stretch, Cross-Body Stretch, and Armpit Stretch. Each exercise is designed to reduce pain, improve mobility, and restore shoulder function.
Our team of licensed physiotherapists monitors your progress, adjusts your plan as needed, and ensures that exercises are performed safely. This personalized oversight helps prevent setbacks and accelerates recovery.
Resolve360 also offers its own mobile app, available on both Google Play Store and Apple App Store. The app allows you to track your exercises, monitor progress, receive reminders, and communicate with your physiotherapist anytime. This integration of care and technology ensures a seamless, convenient, and effective recovery experience.
By combining expertise, evidence-based care, and advanced technology, Resolve360 helps patients safely regain shoulder mobility, reduce pain, and return to daily activities faster than traditional physiotherapy alone.
Frozen shoulder can temporarily disrupt your daily life, but with targeted physiotherapy and consistent exercises, full recovery is achievable. Incorporating proven exercises like the Pendulum, Wall Crawl, Towel Stretch, Cross-Body Stretch, and Armpit Stretch can significantly reduce stiffness, restore mobility, and relieve pain.
Professional guidance makes a big difference. Platforms like Resolve360 provide personalized treatment plans, real-time online support, and progress tracking through their app, ensuring exercises are performed safely and effectively.
By committing to regular physiotherapy and following expert advice, you can regain shoulder function, prevent future stiffness, and return to your normal activities with confidence. Donāt let frozen shoulder hold you back ā start your recovery journey today and take the first step toward pain-free, flexible shoulders in 2025.
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If youāre living with stiffness, back pain, or early symptoms of Frozen Shoulder, donāt wait.
Early physiotherapy can make all the difference.
š Book your online physiotherapy consultation with Resolve360 today.
Our expert team will assess your posture, create a personalized home exercise plan, and guide you step-by-step toward pain-free movement.
Visit resolve360.app to get started.
Yes, frozen shoulder physiotherapy is a highly effective non-surgical treatment. Structured exercises, stretching, and guided movement improve mobility, reduce pain, and restore shoulder function.
The best exercise depends on your stage, but commonly recommended frozen shoulder exercises include the Pendulum Exercise, Wall Crawl, Towel Stretch, Cross-Body Stretch, and Armpit Stretch, which improve mobility and reduce stiffness.
Recovery varies, but most patients benefit from 6ā12 physiotherapy sessions over 4ā8 weeks, combined with daily frozen shoulder exercises at home to restore motion and flexibility.
Absolutely. Physiotherapy for frozen shoulder reduces pain, improves range of motion, strengthens supporting muscles, and helps patients perform daily activities more comfortably.
At home, you can perform gentle frozen shoulder exercises such as Pendulum swings, Wall Crawls, Towel Stretches, Cross-Body Stretches, and Armpit Stretches. Consistency and proper technique are key for effective recovery.
Early intervention with structured physiotherapy and daily frozen shoulder exercises is the fastest way. Combining exercises with heat therapy and professional guidance ensures quicker pain relief and mobility restoration.
Exercises like the Pendulum Exercise and Wall Crawl are most effective for increasing shoulder range of motion safely. They are essential components of frozen shoulder physiotherapy programs.
Recovery typically takes 3ā6 months with consistent physiotherapy and regular home exercises, though early-stage treatment can shorten recovery time.
It can improve slowly on its own, but without physiotherapy, stiffness and limited movement may persist longer. Structured frozen shoulder exercises speed up recovery and prevent long-term limitations.
Yes, platforms like Resolve360 offer online physiotherapy for frozen shoulder, providing guided exercises, progress tracking, and real-time supervision, which ensures safe, effective recovery from home.
Dr. Nidhi Kumari
She has persuaded her bachelor’s from SGT University, Gurugram, she has done her internship at Dr. Ram Manohar Lohia Hospital, and persuade her Master in Physiotherapy from Chaudhary Charan Singh University, Meerut. She has previously worked with Orthocure clinic, Dr.Nasir physiotherapy rehabilitation, Quantum physiotherapy, and wellness center.
If you have more questions.
Dr. Nidhi
She has persuaded her bachelor’s from SGT University, Gurugram, she has done her internship at Dr. Ram Manohar Lohia Hospital, and persuade her Master in Physiotherapy from Chaudhary Charan Singh University, Meerut. She has previously worked with Orthocure clinic, Dr.Nasir physiotherapy rehabilitation, Quantum physiotherapy, and wellness center.
If you have more questions.
Also Read: Back Pain: Causes and Treatment
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We are your doctorās first choice and trusted by 50,000+ patients.
We are your doctorās first choice and trusted by 50,000+ patients.
Resolve360 is great platform for online physiotherapy.
I was suffering from scapula dyskinesia and had lot of pain in right shoulder movement. I was introduced to Resolve 360 by my oncologist.
Within a month (26 sessions) there was a considerable improvement. Sessions are very cost-effective and doctors are very kind and efficient.
Doctor David has been really great and helpful. I would highly recommend Resolve 360.
I took prenatal care program from Resolve 360. Dr. Preyrna was assigned to me and she has done commendable job. I did prenatal exercises under her supervision, she designed program according to my body need. With her help my pregnancy was healthy and I got good dilations at the time of delivery. I am blessed with a healthy baby girl and very happy with Resolve 360.
Best therapy sessions that too at home and timings are very flexible. I had a issue in my neck and lower back since almost 4 to 5 years, taken so many treatments and physio sessions. But all gave a temporary relief. Then my friend referred me this Resolve 360 in 2020, in starting i was hesitant as everything was online, but after taking almost 10 sessions i got much relief, and now i am almost free of pain. Thanks to the team of Resolve 360.
I had online Physiotherpy sessions by Prerana for my heel pain. ( Tendo Achilis Sprain).
Though virtual, it was more interactive.
She was very observant throughout the sessions, correcting me while doing the exercises and was assertive in her outlook.
I found her instructions and methodology very helpful. She is updated in her academic knowledge in the field of Physiotherpy. She clarified my doubts about the role of Laser and Ultrasound treatment quoting evidence based data. With my personal experience I agree with her opinion that these are more of placebo effect.
Physiotherpy though not a miracle treatment, is a compelling necessity to most of the musculoskeletal and neurological illnesses. It needs to be accepted as healthy way to live.
From being a couch potato with poor cardio respiratory system to reaching pre-athlete levels of fitness in a span of 3 months, my journey with Resolve360 and Dr.David (Physiotherapist) has been anything but magical!
About 3 to 4 months ago, my blood report showed very high bad cholesterol levels, I was low on stamina and had frequent breathing issues. My GP prescribed me cholesterol meds for a month but I felt that alone wouldnāt get me back in shape because I needed a major lifestyle overhaul.
Dr.David educated me about my condition in detail and where it could lead me to if I donāt take action in the long run. He put me on a balanced workout regime being easy with cardio workouts in the initial days and gradually upgraded it observing me closely. He also advises me on dietary choices and follows up frequently. During the initial days, my ears used to get blocked within 5 wall squats and I stop right away but now I do over 20 in one shot and hardly feel a thing. I used to lose balance and fall off over my face within 6 push-ups or 20 seconds of plank and now I do about 24 push-ups in one shot. My heart rate used to raise above 150 bpm doing jumping jacks or other cardio workout within 20-30 seconds. You wonāt believe I donāt do any of these cardio workouts without additional weights on my feet these days and my heart rate and recovery are as steady as they could get. I couldnāt run for over 2 min without stopping and gasping and now I cover about 4.6 km in 30 min and follow-up with a 20 min walk. Not convinced yet? My VO2 Max (I use an Apple Watch to measure this stat) was just about 33 while I started with Resolve360 and David. That reflects a very poor cardio respiratory fitness for a 34 year old. Itās 43.5 today ! Easily above average. Please read upon about VO2 Max and how it directly relates to cardio respiratory fitness so you get an accurate picture about my monumental progress in the last 3 months. Iāve been trying to get into a regular physical workout and balanced diet discipline since my 20s but Iād never been so motivated as Iām now. Give these guys a try. After all, the best investment you could ever make is on your health !
We contacted resolve360 for our child speech issue and I must say Resolve 360 team and Apoorva doing a wonderful job.
Our speech therapist Jaslia from Resolve360 is having a excellent knowledge and it helps our child a lot. Jaslia understand child psychology very well. Due to her efforts, we are seeing tremendous improvements in our child. She has a strong dedication towards her work and her nature towards kids makes her a very special one. She has given us enough confidence, due to her efforts and excellent service, we are seeing good improvements for my child speech & communication skills.
I would highly recommend Jaslia & Resolve360 team for their excellent work. God bless you!!
