Struggling to lift your arm, reach behind your back, or sleep through the night without shoulder pain? You may be facing adhesive capsulitis, more commonly known as frozen shoulder. And while the name might sound simple, the condition can be frustratingly complex—progressing slowly, sticking around for months, and severely limiting your daily life.
But here’s the good news: the right frozen shoulder exercises—done at the right time—can help restore mobility, reduce pain, and prevent long-term stiffness. At TruStrength Performance and Rehab in Denver, our expert physical therapists specialize in customized shoulder rehab to get you moving and functioning again.
Let’s break down what frozen shoulder is, why it happens, and which exercises can help you unlock your shoulder—safely and effectively.
What Is Frozen Shoulder?
Frozen shoulder occurs when the connective tissue capsule surrounding the shoulder joint thickens and tightens, leading to inflammation, stiffness, and pain. This loss of joint space makes it increasingly difficult to move the shoulder, especially overhead or behind the back.
The condition typically follows a three-phase cycle:
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Freezing Phase – Pain gradually increases, and movement becomes limited.
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Frozen Phase – Pain may lessen, but stiffness and range loss are severe.
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Thawing Phase – Range of motion slowly returns, often over several months.
Frozen shoulder is most common in adults between 40 and 60 years old and tends to affect women more often than men. Risk factors include diabetes, thyroid issues, recent surgery, prolonged immobilization, and certain autoimmune conditions. Even a minor shoulder injury can spark the cascade if the joint is not moved regularly afterward.
Why Frozen Shoulder Responds Well to Exercise
The shoulder joint—also known as the glenohumeral joint—is one of the most mobile joints in the body, but that mobility comes at the cost of stability. When the capsule becomes tight and inflamed, movement becomes restricted in all directions. Targeted frozen shoulder exercises are essential because they:
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Gently stretch the joint capsule and surrounding soft tissues
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Improve circulation to promote healing
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Maintain strength in surrounding muscles
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Restore normal joint mechanics over time
However, timing is everything. Performing aggressive exercises too early can increase inflammation, while doing too little can prolong the stiffness. That’s why a customized program led by a physical therapist is critical.
Diagnosing Frozen Shoulder: When to Seek Help
It’s important to distinguish frozen shoulder from other shoulder issues like rotator cuff injuries, impingement syndrome, or arthritis. Common signs of frozen shoulder include:
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Gradual onset of pain and stiffness over weeks or months
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Difficulty with daily tasks like dressing, reaching, or sleeping on the affected side
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Limited active and passive range of motion (even when someone moves your arm for you)
At TruStrength Performance and Rehab, we perform a comprehensive shoulder evaluation that includes range of motion testing, joint accessory motion, muscle strength assessment, and a detailed history review to rule out other causes.
If your shoulder pain has been lingering for more than a few weeks or is limiting your daily life, don’t wait. Early intervention leads to better outcomes.
Best Frozen Shoulder Exercises for Each Phase of Recovery
The type and intensity of exercises you should perform depend on which phase of frozen shoulder you’re in. Here’s how a progression might look when guided by a licensed physical therapist:
Phase 1: Freezing (Reduce Pain and Maintain Mobility)
In this painful stage, the goal is gentle movement without provoking inflammation. Exercises focus on range of motion and joint lubrication—not strengthening.
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Pendulum Swings
Lean forward with your good arm supported on a surface. Let the affected arm dangle and make small circles. This promotes mobility with minimal stress. -
Towel Stretch
Hold a towel behind your back with one arm and gently pull upward with the other. This helps maintain internal rotation range. -
Wall Crawls
Facing a wall, slowly walk your fingers upward as high as you can comfortably go. This improves overhead reach.
These movements should be pain-limited—gentle stretching, not forcing through pain.
Phase 2: Frozen (Stretch and Mobilize)
As pain subsides but stiffness remains, you can begin more structured stretching and mobility work.
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Cross-Body Arm Stretch
Use your good arm to gently pull the affected arm across your body. Hold for 15–30 seconds to stretch the back of the shoulder. -
Doorway External Rotation
Stand in a doorway, bend your elbow 90 degrees, and gently rotate your arm outward while your forearm contacts the doorframe. -
Supine Flexion Stretch
Lie on your back and use your good arm to help raise the affected arm overhead. Go slowly and stay just below the pain threshold.
At this stage, consistent stretching is key to regaining range without aggravating the joint.
Phase 3: Thawing (Strengthen and Restore Function)
With motion returning, your shoulder is ready for progressive loading and muscle activation to rebuild strength and stability.
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Theraband Rows and External Rotations
Resistance band work strengthens the rotator cuff and scapular stabilizers, helping restore joint control. -
Wall Push-Ups
Begin against a wall to engage the shoulder complex in a safe, low-load way. Progress to table and floor as tolerated. -
Overhead Reach and Functional Movements
Gradually work into overhead positions using dowels, weighted balls, or TRX under professional supervision.
Every frozen shoulder recovery plan looks different, but the principles remain the same: restore mobility first, then reintroduce strength in a way that respects healing tissue.
Avoid These Common Mistakes
Frozen shoulder can be stubborn, and it’s easy to get frustrated. But there are a few key missteps to avoid:
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Skipping Exercise Entirely
Resting too much or avoiding shoulder use prolongs the stiffness and weakens surrounding muscles. Gentle motion is vital. -
Pushing Through Sharp Pain
Pain beyond mild discomfort is a red flag. Pushing too far too soon can inflame the capsule and delay healing. -
Using Generic Exercise Plans
Not all shoulder pain is frozen shoulder. Using random YouTube routines can backfire if you misdiagnose your condition. -
Ignoring Posture and Movement Patterns
Poor shoulder mechanics, posture, or muscle imbalances can contribute to frozen shoulder or slow your recovery.
At TruStrength, we tailor every program to the individual. No cookie-cutter approaches—just expert care that evolves as you heal.
Why Work with TruStrength Performance and Rehab in Denver?
As shoulder rehab specialists, we’ve helped countless patients navigate frozen shoulder with less pain, faster results, and more confidence. Here’s what sets us apart:
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One-on-one sessions with experienced physical therapists—no techs or aides
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Whole-body assessments to identify underlying causes
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Hands-on manual therapy to speed up mobility gains
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Custom progression of frozen shoulder exercises based on your current phase
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Education on posture, work setup, sleep positioning, and long-term prevention
Our clients often tell us they wish they’d come sooner. Don’t let stiffness turn into surgery or permanent dysfunction—shoulder recovery is possible with the right guidance.
Ready to Move Again Without Pain?
Frozen shoulder doesn’t go away on its own—and trying to “wait it out” could lead to more frustration and more months of missed movement. The good news? You don’t have to tackle it alone.
At TruStrength Performance and Rehab, we design every frozen shoulder rehab program around one goal: helping you move freely, confidently, and without pain.
Don’t Settle for Stiffness
Book your shoulder assessment with our team in Denver today. Let us guide you through a structured plan to thaw your shoulder, restore motion, and rebuild strength—safely and effectively.
Contact us today to schedule your appointment and reclaim your strength, function, and confidence.