Frozen Shoulder: Why It Happens and 5 Gentle Exercises That Help

Frozen shoulder (adhesive capsulitis) happens when the capsule around the shoulder joint becomes thick, tight and inflamed. The result is pain and a shoulder that simply will not lift, rotate or reach behind the back.

Who gets it?

It is most common between 40 and 60 years, more often in women, and much more common in people with diabetes or thyroid problems. It can also follow a period of keeping the arm still after an injury.

The three stages

1. Freezing: pain increases and movement slowly reduces. Night pain is common.
2. Frozen: pain may ease but the shoulder stays stiff.
3. Thawing: movement gradually returns.

Without treatment this can take one to two years. Physiotherapy shortens it and helps you get more movement back.

5 gentle exercises

Do these slowly, two or three times a day. Mild stretching discomfort is fine, but sharp pain is not.

1. Pendulum swings: lean on a table with your good arm, let the stiff arm hang and swing it in small circles for 1 minute.
2. Towel stretch: hold a towel behind your back with both hands and use the good arm to gently pull the stiff arm upward. Hold for 10 seconds, 5 times.
3. Finger walk: face a wall and walk your fingers up as high as comfortable. Mark your height with a pencil and try to beat it every week.
4. Cross-body stretch: use the good hand to bring the stiff arm across your chest. Hold for 15 seconds, 5 times.
5. Stick rotation: hold a stick with both hands, elbows bent at your sides, and push the stick to rotate the stiff arm outward.

What physiotherapy adds

Hands-on joint mobilisation, heat or electrotherapy for pain, and an exercise plan that progresses without causing flare-ups. Keeping your blood sugar under control also helps.

Sudden shoulder pain with chest discomfort or breathlessness can be a heart problem. Seek medical care immediately.