Frozen shoulder: exercises for adhesive capsulitis

Stages of rehab

1. Painful phase: pendulum exercises and gentle mobilisation.
2. Stiff phase: assisted mobility (stick, wall) and progressive stretches.
3. Recovery phase: regaining range of motion, then strengthening.

Recommended exercises

Active Assisted Shoulder AbductionActive assisted shoulder abduction, 3 sets, 10 repetitions, controlled range of motion Active External Rotation of the ShoulderActive external shoulder rotation, 3 sets, 12 repetitions, no equipment Active External Shoulder Rotation with BallActive external shoulder rotation with ball, 3 sets, 10 repetitions Active Internal and External Rotation Mobilization of the Shoulder with SwissBallActive internal and external shoulder rotation mobilization with SwissBall, 3 sets, 12 repetitions per side Active Internal Shoulder Rotation MobilizationActive internal shoulder rotation mobilization, 3 sets, 12 repetitions Active mobilization of internal and external rotation of the shoulder at 90° flexionActive mobilization of internal and external shoulder rotation at 90° flexion, 3 sets, 12 repetitions Active shoulder abduction mobilization against a wallActive shoulder abduction mobilization against a wall, 3 sets, 10 repetitions Active shoulder abduction standingActive shoulder abduction standing, 3 sets, 10 repetitions, controlled lateral elevation Active shoulder elevationActive shoulder elevation, 3 sets, 10 repetitions, slow and controlled movement Active shoulder flexion mobilizationsActive shoulder flexion mobilizations, 3 sets, 10 repetitions Active shoulder flexion mobilizations with stickActive shoulder flexion mobilizations with stick, 3 sets, 10 repetitions Active Shoulder Internal Rotation MobilizationActive shoulder internal rotation mobilization, 3 sets, 12 repetitions

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Practical tips

• Favour short, frequent sessions.
• Do not force through sharp pain.
• Recovery is slow, but the outcome is usually good.

Frequently asked questions

How long does frozen shoulder last?

Often 12 to 24 months in total, with gradual improvement. Physiotherapy helps maintain mobility and manage pain.

What is the best exercise for a frozen shoulder?

The Codman pendulum and assisted stick exercises are the most commonly used at the start.

This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.