Freezing
2-9 months. Pain dominant. Gentle pendulums and pain-free range only.
Frozen shoulder: a patient plan for a stubborn problem
Adhesive capsulitis is slow, frustrating, and very real. The right movement at the right stage makes the difference between 12 months of misery and a managed recovery.
Clinically reviewed · Loosn Specialist Network · Updated June 2026
- 2-5%of adults affected, most between 40 and 60
- 3 stagesfreezing, frozen, thawing. Each needs different work
- 7K+people on a Loosn shoulder programme
What is frozen shoulder?
Frozen shoulder happens when the capsule surrounding the shoulder joint becomes inflamed and then contracts, progressively restricting movement. It typically moves through three stages: freezing (painful, range reducing), frozen (less painful, very stiff), and thawing (range gradually returning).
The single biggest mistake is doing the wrong work for the stage you're in. Aggressive stretching during the freezing stage makes inflammation worse. Doing nothing during thawing wastes the recovery window. Loosn identifies your stage and matches the programme to it, then progresses as you move between stages.
Know your type
Common types and causes
Different drivers need different programmes. The quiz works out which is yours.
Most common Common Frozen
4-12 months. Stiffness dominant. Progressive capsular stretching begins.
Less common Thawing
6-24 months. Range returning. Strength work to reclaim full function.
Exercise library
Top exercises for frozen shoulder
Filtered from Loosn's library of 372 exercises. Each comes with 3D guidance and real-time form feedback in the app.
Pendulum Swing
BeginnerGentle mobilisation
- 2 min
- Beginner
Wall Crawl
BeginnerFlexion range
- 3 min
- Beginner
Stick-Assisted Rotation
ModerateExternal rotation
- 3 min
- Moderate
Three steps. Thirteen minutes.
1Download Loosn
Get the app on your phone and meet Kai. Kai builds your Movement Profile and matches you to the right programme.
2Meet your AI physio
Kai adapts every session to your pain, sleep & energy. Slept badly? Gentler flow. Feeling strong? Kai pushes further. Like a physio who knows you.
3Move and improve
13 minutes a day. Exercises with real-time form correction, breathwork, and pain education. Watch your pain trend drop week by week.
What to expect
Your recovery timeline
Freezing
Protect and maintain
Pain control and gentle motion within comfort. The goal is not losing more range.
Frozen
Stretch the capsule
Consistent, progressive end-range holds. Slow gains that compound weekly.
Thawing
Reclaim and strengthen
Range returns faster now. Strength work makes sure function returns with it.
When to see a doctor instead
Loosn is built for common MSK pain. See a GP or urgent care promptly if you have any of the following:
- Shoulder pain following a fall or trauma
- Visible deformity or rapid swelling
- Fever with shoulder pain
- Constant night pain unrelieved by any position
- Weakness without stiffness
- A history of cancer with new shoulder pain
Your questions, answered
How long does frozen shoulder last?
Untreated, typically 1 to 3 years through all stages. Consistent, stage-appropriate rehab meaningfully shortens the frozen and thawing phases and protects the range you have.
Should I push through the pain?
Not during freezing. Forcing range into an inflamed capsule adds inflammation and costs you movement. During frozen and thawing, a firm stretch that settles within a few minutes is exactly the stimulus you want.
Why did I get this?
Often there is no clear trigger. Risk rises with diabetes and thyroid conditions, and after a period of immobilising the arm — a fracture, surgery, or a painful shoulder you stopped using. It is not something you did wrong.
Do injections help?
A corticosteroid injection during the freezing stage can bring pain down enough to make rehab possible, which is where its value sits. It does not restore range on its own — the movement work still has to happen. That call is one for you and your clinician.
Ready to move more comfortably?
2-minute quiz. Personalised frozen shoulder programme. First 14 days free.