Do your hamstrings feel tight and perhaps you can't touch your toes? Stiffness is often…
Frozen shoulder?
Have you ever reached for something high on a shelf or tried to toss a ball for your dog, only to feel a sudden stiffness and/or pain that causes you to drop your arm and shoulder down, grabbing it with your opposite hand while thinking “oh man, this really hurt..it can’t be good!” ?
You might be dealing with something called adhesive capsulitis, more commonly known as frozen shoulder.
It’s a condition that can sneak up on many women over 50, especially if you’ve had a previous shoulder injury, surgery, or even if you’ve simply been less active lately. Hormonal changes that come with age also play a role (American Academy of Orthopaedic Surgeons, 2023).
The good news?
You can improve it—and you don’t have to live with it. Also, it tends to clear up on it’s own in 1-3 years.
What Exactly Is Adhesive Capsulitis?
Your shoulder is a ball-and-socket joint surrounded by a flexible capsule. In adhesive capsulitis, this capsule thickens and tightens and becomes inflamed making movement painful and difficult. Over time, the shoulder can become so stiff that basic activities—like putting on a coat or bra—feel almost impossible (Mayo Clinic, 2024).
Frozen shoulder usually develops in three stages:
- Freezing: Pain gradually increases, and range of motion decreases.
- Frozen: The pain may lessen, but the shoulder remains stiff.
- Thawing: Shoulder movement begins to improve slowly.
The entire process can take months—or even a couple of years—to fully resolve if left untreated.
What Can You Do About It?
While frozen shoulder can be incredibly frustrating, the right approach can make a world of difference.
Physical therapy, stretching, and gentle strengthening exercises are the key.
Here are some simple yet effective moves to help you start feeling—and moving—better (Cleveland Clinic, 2024; American Academy of Orthopaedic Surgeons, 2023):
Gentle Stretches to Loosen Your Shoulder
Always warm up first.
A short walk, even around the house or yard, can help get the blood flowing.
1. Pendulum Stretch
- Stand beside a table and lean forward slightly, supporting yourself with your good arm.
- Let the affected arm hang down.
- Gently swing the arm in small circles (about a foot in diameter).
- Do this for 1-2 minutes once or twice a day.
2. Towel Stretch
- Grab a small towel behind your back with both hands.
- Use your good arm to pull the affected arm gently upward.
- Hold for 15-30 seconds, repeat 3-5 times.
3. Cross-Body Stretch
- Use your good hand to lift the affected arm at the elbow.
- Bring it across your body and hold the stretch for 15-30 seconds.
- Repeat 3-5 times a day.
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Strengthening Exercises to Build Support
Once you’ve regained a little movement, it’s time to gently build some strength.
4. Outward Rotation with Band
- Attach a resistance band to a doorknob.
- Hold the band with the hand of your affected arm, elbow bent at a 90-degree angle.
- Keep your elbow close to your body and rotate your arm outward.
- Return slowly.
- Perform 10-15 repetitions once or twice daily.
5. Inward Rotation with Band
- Stand facing the door.
- Hold the band and rotate your forearm inward toward your stomach.
- Keep movements slow and controlled.
Consistency is everything.
Aim to practice these stretches and exercises daily (Johns Hopkins Medicine, 2024).
Remember: slow and steady wins the race, just like in your garden—you can’t rush a flower to bloom.
Other Helpful Tips
- Mind your posture. Slouching puts more strain on the shoulder.
- Stay positive. Recovery takes time, but with patience and dedication, most people regain full function.
- Listen to your body. If something feels wrong, back off and consult your doctor or physical therapist.
- If your shoulder pain is sharp, worsening, or keeping you up at night, don’t ignore it. Get it checked out by a doctor or physical therapist.
Whether you’re reaching for your favorite garden tools, tossing a toy for your dog, or simply putting on a jacket or bra with ease, mobility is freedom.
Healing a frozen shoulder doesn’t happen overnight, but with the right approach and a mindset of persistence you can reclaim your mobility and strength.
Sources:
- American Academy of Orthopaedic Surgeons. (2023). Frozen Shoulder.
- Mayo Clinic. (2024). Frozen Shoulder.
- Cleveland Clinic. (2024). Frozen Shoulder: What You Should Know.
- Johns Hopkins Medicine. (2024). Frozen Shoulder Treatment.
