Frozen shoulder to freedom: How physiotherapy helps you regain movement
Introduction
Imagine waking up one morning and struggling to lift your arm, tie your shoelaces, or even put on a jacket. That’s the frustrating reality for people living with frozen shoulder, a condition known medically as adhesive capsulitis. It causes pain, stiffness, and a dramatic loss of shoulder mobility that can persist for months or even years if not properly managed.
The good news? With targeted, evidence-based physiotherapy for frozen shoulder, most people regain full function and return to daily life. Whether you’re in the early stages or already frozen, your physiotherapist can tailor your treatment to reduce pain, restore movement, and fast-track recovery.
In this guide from Functional Movement Physio in Liverpool City Centre, we’ll walk you through:
What frozen shoulder is and how it progresses
The specific physiotherapy treatments that actually work
Localised advice for Liverpool-based patients
Tips to stay motivated during recovery
A real-life case study of a patient regaining freedom of movement
Let’s get started.
Understanding frozen shoulder (adhesive capsulitis)
What is frozen shoulder?
Frozen shoulder is a condition that causes the shoulder joint capsule to become inflamed, thickened, and stiff. This leads to significant pain and restricted movement. It typically develops gradually and can severely impact daily activities such as driving, dressing, and lifting.
It’s more common than many realise, affecting around 3 to 5 percent of the general population, particularly adults aged 40 to 60.
Who’s most at risk?
Adults aged 40 to 65, especially women
People with diabetes (risk can be as high as 38 percent)
Individuals with thyroid disorders
Those recovering from shoulder surgery or immobilisation
People with a sedentary lifestyle or repetitive overhead work
If you're based in Liverpool and identify with any of these risk factors, seeking early physiotherapy support at Functional Movement Physio can make a big difference.
The 3 stages of frozen shoulder
Freezing (painful) stage
Duration: 6 weeks to 9 months
Constant pain worsens with movement, and stiffness increases.Frozen stage
Duration: 4 to 12 months
Pain may reduce, but stiffness remains. The shoulder becomes "locked".Thawing stage
Duration: 6 months to 2 years or more
Gradual improvement in mobility and pain continues to subside.
Why physiotherapy matters: Beyond quick fixes
Backed by research
Physiotherapy is the first-line treatment recommended by NHS guidelines and international best practices. Studies show that structured rehab significantly improves shoulder mobility and function, especially when the treatment plan is aligned with the stage of the condition.
Avoid aggressive stretching
Contrary to popular belief, aggressive exercises can worsen symptoms during the painful freezing stage. A trained physiotherapist at Functional Movement Physio in Liverpool City Centre will guide you through gentle, progressive movements suited to your pain levels and stage of recovery.
What makes physiotherapy so effective?
Targets both pain and restricted movement
Provides education on pacing and self-care
Incorporates manual therapy, guided exercises, and home plans
Supports recovery without the need for surgery in most cases
Physiotherapy treatment by stage
Stage 1: Freezing phase
Goals:
Reduce pain and preserve your current range of motion
Treatment:
Gentle pendulum exercises
Passive range-of-motion movements
Heat therapy before sessions
Sleep positioning advice to reduce night pain
Stage 2: Frozen phase
Goals:
Increase mobility and minimise muscle wasting
Treatment:
Assisted stretching using towel stretch or cross-body reach
Active range-of-motion work
Joint mobilisation by your physiotherapist
One or two sessions per week, with a consistent home programme
Stage 3: Thawing phase
Goals:
Restore strength and return to full function
Treatment:
Strengthening exercises for the rotator cuff and shoulder stabilisers
Use of resistance bands and light weights
Movement retraining and return-to-activity planning
Top frozen shoulder exercises (home programme)
Your physiotherapist at Functional Movement Physio will likely prescribe these key exercises:
Pendulum stretch
Lean forward and let your arm dangle. Gently swing it in circles to relax the joint.
Towel stretch
Hold a towel behind your back with both hands. Use the good arm to gently pull the sore arm upward.
Finger walk
Face a wall and "walk" your fingers up slowly, climbing as high as comfort allows.
Cross-body reach
Use your unaffected arm to gently pull the sore arm across your chest and hold.
Always perform exercises under professional supervision to avoid flare-ups.
Hands-on physiotherapy techniques
In-clinic treatments at Functional Movement Physio in Liverpool City Centre often include:
Manual therapy for joint mobilisation
Soft tissue release to reduce muscle tension
Ultrasound or TENS to relieve pain
Taping to support the shoulder and improve posture
These methods complement your home exercises and can accelerate progress.
When physiotherapy needs a boost
If your progress slows despite regular physiotherapy, your GP or consultant may recommend:
Corticosteroid injections for pain relief
Hydrodilatation to stretch the joint capsule
Manipulation under anaesthetic (MUA) or arthroscopic release
Physiotherapy after these procedures is essential to maintain mobility and prevent re-stiffening. At Functional Movement Physio, we support patients through post-intervention rehab to maximise recovery.
Recovery timeline: What to expect
Recovery varies by person, but here's a general idea of what to expect:
During the freezing phase (up to 9 months), pain and stiffness are at their worst. Early physiotherapy helps reduce symptoms and preserve movement.
In the frozen phase (around 4 to 12 months), pain may lessen, but your shoulder can feel “stuck”. Physiotherapy here focuses on gently regaining range of motion.
During the thawing phase (6 to 24 months), movement gradually improves. Regular physiotherapy can significantly speed this up and help restore strength.
Real-life case study: Sarah, 53 – Liverpool
Sarah, a 53-year-old accountant from South Liverpool, developed frozen shoulder after recovering from wrist surgery. Within weeks, she couldn’t lift her arm above her shoulder or sleep comfortably.
After attending physiotherapy at Functional Movement Physio, she followed a stage-based recovery plan:
In Stage 1, she focused on gentle stretches and heat therapy
By Stage 2, her programme included joint mobilisation and resistance work
In the thawing stage, she began strength training and returned to yoga
By month eight, Sarah had regained over 90 percent of her shoulder mobility and was nearly pain-free.
Quick takeaways
Frozen shoulder is treatable with stage-specific physiotherapy
Early intervention helps reduce long-term stiffness and pain
Treatment includes home exercises, manual therapy, and education
Functional Movement Physio in Liverpool City Centre offers tailored programmes
A consistent, well-paced rehab plan gives the best results
Conclusion: Regain your freedom of movement
Frozen shoulder can feel frustrating and slow to heal, but with the right physiotherapy approach, recovery is not only possible — it’s achievable. At Functional Movement Physio in Liverpool City Centre, we help people restore mobility, reduce pain, and rebuild confidence in their shoulders.
Whether you’ve just noticed symptoms or you’re midway through your recovery, our expert physiotherapists are here to support you every step of the way.
Book a consultation today and take the first step towards pain-free, confident movement.
FAQs
How long does physiotherapy take for frozen shoulder?
Most people begin to see improvement within 6 to 12 weeks. Full recovery may take 6 months to 2 years, depending on the severity.
Can I manage frozen shoulder without physiotherapy?
Some improvement may happen naturally, but physiotherapy significantly speeds up recovery and ensures safe movement patterns.
Are there private physiotherapists in Liverpool for frozen shoulder?
Yes — Functional Movement Physio in Liverpool City Centre specialises in shoulder rehabilitation and offers personalised treatment.
Does frozen shoulder go away completely?
Yes, most patients regain full or near-full range of motion with consistent physiotherapy.
Is surgery required for frozen shoulder?
Surgery is rarely needed. Physiotherapy alone is effective in over 90 percent of cases
