Frozen shoulder, or adhesive capsulitis, is a condition where the shoulder joint becomes stiff, painful, and difficult to move. It develops gradually, worsens over time, and can take months or even years to resolve.
What Causes Frozen Shoulder?
The exact cause isn’t always clear, but common contributing factors include:
Inflammation & Thickening of the Shoulder Capsule – The protective layer around the shoulder joint tightens, limiting movement.
Immobility After Injury or Surgery – Lack of movement after a shoulder injury, fracture, or surgery can trigger frozen shoulder.
Autoimmune & Inflammatory Conditions – Diabetes, thyroid disorders, and cardiovascular disease increase the risk.
Hormonal Changes (Menopause & Perimenopause) – The drop in oestrogen affects connective tissue, leading to stiffness and inflammation.
Chronic Stress & Lifestyle Factors – Poor posture, lack of movement, and muscle tension can contribute.
Why Is Frozen Shoulder More Common in Menopausal Women?
Women going through menopause and perimenopause are more likely to develop frozen shoulder due to hormonal changes affecting joint health:
Declining Oestrogen – Oestrogen helps keep connective tissue flexible. As levels drop, tissues tighten, increasing stiffness.
Increased Inflammation – Lower hormone levels can lead to higher inflammation, making joints more prone to pain and restricted movement.
Altered Pain Perception – Changes in hormones can heighten pain sensitivity, making movement uncomfortable.
Loss of Muscle Tone & Strength – Natural muscle loss with age can reduce shoulder joint stability.
Managing & Treating Frozen Shoulder
Recovery can take time, but there are ways to ease pain and improve movement:
Gentle Movement & Exercise
Mobility exercises – Slow, controlled movement prevents further stiffness.
Strengthening – Once mobility improves, gentle resistance exercises help rebuild function.
Pain Relief
Heat Therapy – Warmth before movement improves flexibility.
Cold Therapy – Ice can help reduce inflammation and numb pain.
NSAIDs (Ibuprofen, Naproxen) – Reduce swelling and discomfort.
Medical Interventions (If Needed)
Corticosteroid Injections – Can provide temporary relief from severe pain.
Hydrodilatation – A saline or steroid injection to expand the joint capsule and improve mobility.
Surgery (Rare Cases) – Only recommended if other treatments don’t work.
Pilates for Frozen Shoulder: What to Do & What to Avoid
Pilates is a great way to support frozen shoulder recovery – but modifications are key!
Pilates DOs (What Helps)
Focus on mobility first – Gentle shoulder circles, thread the needle, wall slides, and pendulum swings are great options.
Use props – A strap, mini ball, or block can support movement without strain.
Strengthen the supporting muscles – Work on the rotator cuff, trapezius, and scapula stabilisers with light resistance.
Improve posture & spine mobility – Opening the chest and mobilising the spine can reduce shoulder tension.
Pilates DON’Ts (What to Avoid)
No weight-bearing on the affected side – Avoid planks, side planks, and hands-on-the-floor movements if painful.
No aggressive stretches or end-range movements – Overstretching can make adhesions worse.
Avoid sudden or jerky movements – Slow, controlled motion is best.
No heavy resistance too soon – Work on movement first before adding strength.
Don’t push through pain – Modify movements to keep them comfortable.
Best Pilates Exercises for Frozen Shoulder
Seated Arm Circles (Small Movements)
Shoulder Shrugs & Rolls
Wall Angels (Gentle ROM Work)
Thread the Needle (Thoracic Rotation)
Scapula Retraction (Shoulder Blade Control)
Mini Ball Assisted Shoulder Movements
Chest Openers & Spinal Extensions
Want to know more about how Pilates can help your shoulder?
Get in touch for details on our Pilates classes – we can help you move safely and comfortably!
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