Frozen shoulder, medically known as adhesive capsulitis, is a common and painful condition that causes stiffness and restricted movement in the shoulder joint.
At The Corio Bay Sports Treatment Clinic in Colac, our physiotherapists regularly help clients regain mobility and reduce pain with tailored physiotherapy exercises.
In this post, we’ll explain what frozen shoulder is, how physio helps, and which exercises are most effective.
What Is Frozen Shoulder?
Frozen shoulder is a condition where the connective tissue surrounding the shoulder joint becomes inflamed and tight. This leads to pain, stiffness, and a gradual loss of movement. It typically develops in three stages:
- Freezing Stage – Pain gradually increases and shoulder movement becomes limited.
- Frozen Stage – Pain may reduce, but stiffness and restricted movement persist.
- Thawing Stage – Shoulder function slowly begins to return to normal.
Frozen shoulder can last anywhere from 12 months to 3 years without treatment, but with the right physiotherapy approach, you can speed up recovery significantly.
How Physiotherapy Helps
At our Colac clinic, physiotherapy for frozen shoulder focuses on:
- Pain management
- Improving joint mobility
- Restoring range of motion
- Preventing further stiffness
Using a combination of manual therapy, stretching routines, and guided exercises, our experienced team helps patients return to pain-free movement.
Best Physio Exercises for Frozen Shoulder
Here are some of the most effective physio exercises for frozen shoulder. Always consult a qualified physiotherapist before starting a new exercise routine.
1. Pendulum Stretch
- How to do it: Lean forward and let your affected arm hang down. Gently swing the arm in small circles.
- Why it helps: Reduces stiffness and improves joint lubrication.
- Reps: 10–15 circles in each direction, twice a day.
2. Towel Stretch
- How to do it: Hold a towel behind your back with one hand above and the other below. Gently pull the towel upward with the top hand.
- Why it helps: Stretches the shoulder and improves flexibility.
- Reps: Hold for 15–30 seconds, repeat 3 times.
3. Reciprocal Pulleys (Pulley-Assisted Shoulder Flexion)
- How to do it: Using a door-mounted pulley system (available at our clinic), sit or stand upright. Hold the handles in each hand, and use your unaffected arm to gently pull down, lifting your affected arm upward overhead.
- Why it helps: Assists with shoulder flexion and promotes safe, controlled mobility using the unaffected arm.
- Reps: 10–15 repetitions, 2–3 times daily.
At The Corio Bay Sports Treatment Clinic in Colac, we provide easy-to-use pulleys that attach to the top of any standard door. Ask us how to get yours!
4. Cross-Body Stretch
- How to do it: Use your unaffected arm to gently pull your affected arm across your chest.
- Why it helps: Enhances shoulder flexibility.
- Reps: Hold for 30 seconds, repeat 3 times.
5. Theraband Strengthening in All Directions
- How to do it: Using a resistance band (Theraband), perform movements in multiple directions:
- External rotation: Elbow by your side, rotate your forearm outward.
- Internal rotation: Pull the band across your body.
- Shoulder flexion: Raise your arm forward.
- Shoulder abduction: Raise your arm sideways.
- Why it helps: Builds balanced shoulder strength and prepares the joint for more demanding activity.
- Important: Strengthening with Theraband should be consistent and pain-free before transitioning to free weights or overhead exercises.
- Reps: 2 sets of 10–15 reps for each direction, 1–2 times daily.
When to Seek Professional Help
If you’re experiencing prolonged shoulder pain, stiffness, or loss of motion, it’s time to see a Colac physiotherapist. Early diagnosis and treatment can make a significant difference in recovery time and outcomes.
At The Corio Bay Sports Treatment Clinic in Colac, we offer one-on-one support and evidence-based treatment for frozen shoulder tailored to your needs.
Hydrotherapy – A Powerful Addition to Your Recovery
Hydrotherapy is a fantastic treatment option for frozen shoulder, particularly when land-based movement is limited or painful. The warm, buoyant water environment reduces pressure on the shoulder joint while promoting gentle, controlled movement.
We offer hydrotherapy services through our Bluewater Physiotherapy Clinic, located at the Bluewater Leisure Centre in Colac, including:
- One-on-one hydrotherapy programs with a physiotherapist
- Group hydrotherapy classes every Tuesday and Friday at 11:00 am
💧 Hydrotherapy is especially effective for improving mobility and easing pain during the early and frozen stages of shoulder recovery.
Speak to our team to find out whether hydrotherapy is right for you and how to get started.