FROZEN SHOULDER — WHAT IT IS AND WHAT TO DO ABOUT IT
A frozen shoulder (also called adhesive capsulitis) is a condition where the shoulder joint becomes stiff, painful, and difficult to move. It usually develops gradually, often after an injury, surgery, or even prolonged inactivity when the shoulder isn’t being used regularly. It is also becoming an increasingly common condition coinciding with the hormonal shifts associated with menopause. The joint capsule (a protective layer of connective tissue around the shoulder) thickens and tightens, restricting movement.
Frozen shoulder typically goes through three stages:
Freezing Stage – Pain increases, and range of motion starts to decrease.
Frozen Stage – Pain may lessen, but stiffness and limited movement become more noticeable.
Thawing Stage – Motion slowly improves over time, sometimes taking months.
While recovery can be slow, the right combination of gentle chiropractic care and targeted exercises can help speed the process and restore mobility. It is important to be under the guidance of a trained professional to ensure safe, effective movements to support healing.
Here are the top 5 stretches and exercises recommended for frozen shoulder.
1. Pendulum Swing (Gentle Mobility)
Purpose: Relieves stiffness and helps lubricate the joint.
How to do it:
Lean forward slightly with your unaffected arm resting on a chair for support.
Let your affected arm dangle straight down.
Gently swing it in small circles (clockwise and counterclockwise) about 10 times each.
Keep the movement slow and controlled.
2. Towel Stretch (Internal Rotation)
Purpose: Improves your ability to reach behind your back.
How to do it:
Hold a towel behind your back with one hand from above and the other hand from below.
Use your top hand to gently pull the bottom hand upward, creating a stretch in the shoulder.
Hold for 15–30 seconds, repeat 3–5 times.
3. Cross-Body Arm Stretch
Purpose: Loosens the back of the shoulder capsule.
How to do it:
Gently pull your affected arm across your chest using your other hand.
Keep the arm at shoulder height or slightly lower.
Hold for 15–20 seconds, repeat 3–5 times.
4. Finger Walk (Wall Climb)
Purpose: Improves forward and upward range of motion.
How to do it:
Stand facing a wall.
Place your fingers on the wall at waist level.
Slowly “walk” your fingers up the wall as far as you comfortably can, without shrugging your shoulder.
Hold briefly, then walk your fingers back down.
Repeat 10–15 times.
5. Outward Rotation with Band
Purpose: Strengthens external rotator muscles and supports joint stability.
How to do it:
Hold an elastic exercise band with both hands, elbows bent at 90 degrees and tucked at your sides.
Slowly rotate your affected arm outward, keeping your elbow close to your body.
Hold for a few seconds, return to start.
Repeat 10–15 times.
Important Notes
These stretches should feel gentle, not painful. Stop if you feel sharp pain.
Consistency is key—doing a few minutes daily is more effective than pushing hard once in a while.
Frozen shoulder recovery often takes several months, but combining chiropractic care, soft tissue therapy, and daily exercises can significantly improve outcomes.
Frozen shoulder doesn’t have to keep you sidelined. By gently restoring mobility and strengthening supportive muscles, you’ll regain confidence in your movement—and reduce the frustration that comes with everyday tasks.
Any questions? Feel free to reach out to our office via phone or text: (310) 880-9663. Happy healing!
Disclaimer: The information provided on this chiropractic blog is for general informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog. If you think you may have a medical emergency, call your doctor or 911 immediately. Reliance on any information provided by this blog is solely at your own risk.