Frozen shoulder can be one of the more frustrating shoulder problems to live with. It often starts with pain, then your shoulder gradually stiffens until reaching behind your back or up to a shelf feels impossible. Knowing what to expect, and that it does get better, can make the journey feel more manageable.

What frozen shoulder is

Frozen shoulder happens when the flexible lining around the shoulder joint, called the capsule, becomes inflamed, then thickens and tightens. This limits how far your shoulder can move, in every direction.

It is most common between the ages of 40 and 60, and it affects women more often than men. It is also more common in people with diabetes or thyroid conditions. Often, there is no obvious reason why it starts.

The stages

Frozen shoulder usually passes through three overlapping stages:

• Freezing. Pain builds and the shoulder starts to stiffen. Pain is often worse at night.
• Frozen. The pain may ease, but the shoulder stays stiff.
• Thawing. Movement gradually returns.

Everyone’s timeline is different. The whole process often takes one to three years, and most people find their shoulder improves a lot over that time. Knowing the stages can help you see that a stiff phase is part of the process, not a sign that things have gone wrong.

Keeping movement going

Gentle movement helps your shoulder through each stage. The key is to move within a range that feels comfortable, rather than forcing it.

In one study, people with frozen shoulder who kept gentle movement within their pain limits did better than those who had intensive stretching beyond the point of pain. Pushing hard into painful stretches, especially in the freezing stage, can make the shoulder more irritated.

Something to try a few times a day:

• Pendulum swings. Lean forward, supporting yourself on a table, and let your sore arm hang down. Gently swing it in small circles.
• Table slides. Sit at a table with your hand on a cloth and slowly slide it forward as far as feels comfortable.
• Wall walks. Walk your fingers up a wall in front of you, then back down.
• Shoulder rolls. Gently roll both shoulders backwards.

A mild stretch is fine. If a movement sharpens your pain, make it smaller. If you would like a guided stretch, VIDA has short videos you can follow at your own pace.

As it starts to thaw

As movement returns, you can gradually do a little more. You might notice you can reach a little higher, or that dressing is easier. Building strength at this stage helps your shoulder get back to everyday tasks. Something to try two or three times a week:

• Shoulder squeezes. Sit tall, draw your shoulder blades back and down, hold for five seconds, then relax.
• Outward turns. With your elbow tucked into your side, slowly turn your forearm outwards, then back.

If you would like to follow along, VIDA has short videos of shoulder squeezes you can use at your own pace. If you have been given exercises by a physiotherapist, keep following those.

Managing pain

Pain is often worst in the freezing stage, especially at night. Some things that can help:

• Warmth, like a warm shower or heat pack, before you move.
• Lying on your back with a pillow under your sore arm, or on your other side hugging a pillow.
• Keeping things you use often between waist and shoulder height.
• Putting your sore arm into sleeves first when dressing.
• Breaking up tasks like hanging washing or reaching into cupboards into shorter spells.

Looking after yourself

Living with a stiff, painful shoulder for months can be tiring. Broken sleep, frustration and difficulty with everyday tasks can all take their toll. It is okay to find this hard. Noticing small improvements, like reaching a little further or sleeping through more often, can help you stay positive. It may also help to know that once a frozen shoulder has thawed, it rarely comes back in the same shoulder.

Treatment options

If pain is making it hard to sleep or move, especially in the early stage, it is worth speaking to your GP or a physiotherapist about treatment options that can help.

Your VIDA pain check-in can help you notice how your shoulder changes over time.

What to take away

• Frozen shoulder passes through stages and usually improves over time.
• Move within a comfortable range rather than forcing painful stretches.
• Warmth and good sleeping positions can help with pain.
• Build strength as movement returns.
• Notice small improvements along the way.

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