Frozen shoulder

The shoulder is a ball and socket joint formed by the arm bone (humerus) and the shoulder blade (scapula). There is a loose bag or capsule which surrounds the joint. This is supported by ligaments and muscles.

What is ‘frozen shoulder’?

The shoulder joint tends to become stiff and initially painful, often starting without any cause. The loose bag (capsule) around the shoulder joint becomes inflamed and appears to tighten or shrink. The tightening along
with pain restricts the movement.

Why does it occur?

A primary frozen shoulder is when the exact cause is not known. It is more common in people with diabetes and thyroid gland problem. A secondary frozen shoulder can develop if the shoulder area is kept still for
some time, for example, after a stroke, heart attack or after major injury or surgery to the shoulder.

The 3 main phases: 

1. Painful phase (can last from 2-9 months). Shoulder can be painful at rest and movement, sleep is often disrupted as lying on that side is painful or difficult. Treatment: Pain-relief. Pain killers, hot or cold packs. A steroid injection might be offered if suitable for you.
2. Stiff phase (can last from 4-12months). You may find taking your hand behind your back or head becomes harder and the shoulder becomes stiff. Treatment: Using the exercises in this leaflet to try and get the shoulder joint moving.
3. The recovery phase (Can last 5-28 months). Pain and stiffness start to improve keep working on the exercises to improve movement.

These are a few exercises to help stretch your shoulder. Try to do them regularly 1-2 times a day. You might find them easier to do after a hot shower or bath. It is normal to feel a stretching sensation but if you get ongoing pain, reduce the exercises by doing them less often or less forcefully, or stop completely. If the pain is increasing, see a physiotherapist or a doctor. Do not do these movements if they are painful rather than stiff.

Pendulum

Twisting outwards

Arm Overhead

Twisting outwards/arm overhead

Kneeling on all fours

Stretching the back of the shoulder

Hand Behind Back