Movement Matters: Issue 27

Welcome to "Movement Matters," Your Guide to Wellness!

Written by Dr. Rachael MacGregor DPT, DMT, FAAOMPT

Have you noticed your shoulder becoming progressively stiffer or more painful, making it difficult to reach overhead, get dressed, or even sleep comfortably? You may be experiencing frozen shoulder, a condition that can significantly limit mobility if left untreated. The good news is that with proper treatment and guided exercises, most people can successfully restore movement and reduce pain.

What Is Frozen Shoulder?

Frozen shoulder, medically known as Adhesive Capsulitis, occurs when the connective tissue surrounding the shoulder joint becomes inflamed, thickened, and tight. Over time, this causes stiffness and pain that restricts the shoulder’s range of motion.

Frozen shoulder typically develops gradually and progresses through three phases:

1. Freezing Phase

Pain begins and shoulder movement becomes increasingly limited.

2. Frozen Phase

Pain may improve slightly, but stiffness becomes more noticeable and movement is very restricted.

3. Thawing Phase

Shoulder mobility slowly improves as the tissue begins to loosen.

This entire process can last anywhere from several months to over a year without proper intervention.

Common Causes and Risk Factors

Frozen shoulder often develops without a clear injury but may be associated with:

• Prolonged shoulder immobilization (after injury or surgery)

• Previous shoulder injuries such as rotator cuff problems

• Age between 40–65 years

• Female

• Diabetes or metabolic conditions

• Thyroid disorders

• Reduced activity levels

How Physical Therapy Helps

Physical therapy is one of the most effective ways to treat frozen shoulder and restore normal function. A physical therapist focuses on:

• Reducing pain and inflammation

• Improving shoulder mobility and flexibility

• Restoring strength in surrounding muscles

• Guiding safe progression of movement

Recommended Exercises for Frozen Shoulder

Always consult with a physical therapist before beginning new exercises, but some commonly prescribed movements include:

Pendulum Swings

• Lean forward with your arm hanging down and gently swing the arm in small circles. This helps reduce stiffness while promoting joint mobility.

Towel Stretch

• Hold a towel behind your back with one hand above the shoulder and the other below. Gently pull upward with the top hand to stretch the shoulder.

Wall Walks

• Facing a wall, slowly “walk” your fingers upward as high as comfortable to encourage gradual shoulder elevation.

External Rotation Stretch

• Keep your elbow at your side and gently rotate your forearm outward using the opposite hand or a stick to assist.

  
  

Frozen shoulder can feel frustrating and limiting, but it is a treatable condition. With proper guidance, targeted exercises, and consistent physical therapy, most individuals can regain mobility and return to normal activities

📞 Contact our clinic to schedule an evaluation or learn how physical therapy can help relieve knee pain and get you back to the activities you enjoy.