Shoulders are incredibly mobile, so when they become painful or stiff it can be debilitating. Simple things like putting on a coat or reaching into a kitchen cupboard can suddenly feel difficult. Frozen shoulder is a common cause of shoulder pain and stiffness. In this guide, I explain what’s going on and how a combination of hands-on treatment and simple home exercises can help you manage symptoms and support recovery.
What is frozen shoulder?
Frozen shoulder (adhesive capsulitis) is a condition where the capsule around the shoulder becomes thickened and irritated, leading to pain and stiffness. It usually develops gradually without a clear injury. In some people, it can be triggered by a period of reduced shoulder movement, for example after surgery. It is more common in people aged 40–60, and more likely to occur in those with certain conditions such as diabetes, thyroid conditions or Parkinson’s disease.
Frozen shoulder usually changes over time and progresses through stages. Understanding these stages helps guide treatment and recovery.
Stage 1: Painful (Freezing) Stage – 3 to 9 months
There is increasing pain and inflammation in the shoulder. Movement is very painful and range of movement begins to reduce.
Stage 2: Stiff (Frozen) Stage – 4 to 12 months
The pain reduces, but shoulder becomes a lot stiffer, making everyday tasks difficult to do.
Stage 3: Recovery (Thawing) Stage – 6 to 12+ months
Pain continues to settle and movement slowly returns.
The good news is that frozen shoulder usually resolves over time, however it commonly takes 1-3 years to resolve. They key to treatment and guided exercises are to help manage the pain and preserve as much movement as possible. Even if it feels like you are progressing very little, please do not give up your exercises! Consistently stretching your shoulder will help you in the long-term to recover more movement in your shoulder.
Rehab guide
If you are unsure what stage you are in or how best to exercise your shoulder, a tailored assessment can help guide you safely.
Stage 1 (Freezing)
The main aim of treatment at this stage is to settle irritation while keeping the shoulder moving comfortably. Osteopathic treatment is gentle and focuses on reducing strain in surrounding areas such as the neck, upper back, shoulder blades, ribs and mid-back. Rehabilitation exercises are kept light and controlled, as forcing the shoulder at this stage can increase pain and irritation. A perfect example is pendulum swings, shown in this video below:
Stage 2 (Frozen)
At this stage, treatment becomes more movement-focused. Manual therapy aims to encourage joint mobility, while rehabilitation exercises gently stretch the shoulder. Improving shoulder blade control and mid-back movement is especially important, as better movement here can reduce strain on the shoulder joint itself. Home exercises at this stage focus on stretching the shoulder, neck and upper back. In particular stretches that are assisted by your non-painful arm are particularly helpful:
0:00 – Shoulder internal rotation 1:18 – Shoulder external rotation 2:30 Shoulder flexion
Stage 3 (Thawing)
At this stage, treatment focuses on rebuilding strength, coordination and confidence in the shoulder to support a return to everyday activities. You’ll continue with exercises from stages 1 and 2, while gradually adding strength-based rehabilitation to build resilience in the shoulder. There isn’t a one-size-fits-all strengthening programme, as exercises need to be tailored to individual needs and lifestyle. That said, some exercises, such as resistance band rows, are safe and appropriate for many people at this stage.
A shoulder to lean on
Home exercises play an important role in frozen shoulder recovery. Done little and often, they help reduce flare-ups, maintain movement and support long-term progress — even when change feels slow.
However, knowing what to do, how much to do, and when to progress isn’t always straightforward. An in-clinic assessment allows treatment and rehabilitation to be tailored to your specific stage and symptoms, while also addressing the neck, mid-back and shoulder blades.
If shoulder pain or stiffness is affecting your day-to-day life, book an appointment or send a query to take the next step.
P.S. Are you struggling with your New Year’s goal? If so check out my last blog on habit stacking, so you can commit to your goal with far less effort!
Published 16th January 2026