Reaching for your seatbelt, fastening a bra or putting on a coat suddenly feels harder than it should. Your shoulder aches and does not want to move as far as it used to. If this has started around menopause, you are far from alone, and keeping your shoulder gently moving is one of the most helpful things you can do.

Why shoulder stiffness is more common in midlife

Shoulder problems become noticeably more common through midlife, and women are affected more often than men. One pattern in particular, where the shoulder becomes painful and gradually stiffer, is most common between the ages of 40 and 60 and affects women around twice as often as men. Researchers are exploring whether falling oestrogen around menopause plays a part.

Oestrogen helps keep the tissues around joints supple and supports how the body manages inflammation. As levels fall, the lining and tendons around the shoulder may become stiffer and slower to recover from irritation.

None of this means your shoulder is damaged. It means it may need a little more gentle attention than it used to.

Why moving matters

When your shoulder hurts, it is natural to protect it by keeping it still. But a shoulder that does not move tends to stiffen further. Gentle movement within a comfortable range helps keep the joint and the tissues around it more supple while things settle.

The aim is not to push through sharp pain. It is to keep your shoulder moving in the range it is happy with, little and often. A warm shower or a wrapped heat pack before your movements can help your shoulder loosen first.

Gentle movements to try

Something to try a few times a day:

• Pendulum swings. Lean forward, supporting yourself on a table with your other hand, and let your sore arm hang down. Gently swing it in small circles, then forwards and backwards.
• Table slides. Sit at a table with your hand resting on a cloth, and slowly slide it forward as far as feels comfortable, then back.
• Wall walks. Stand facing a wall and walk your fingers up it as far as feels comfortable, then walk them back down.
• Shoulder rolls. Gently roll both shoulders backwards five times.

A mild stretch or ache that settles quickly 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.

Making everyday tasks easier

A few small changes can stop your shoulder being pushed too far while it settles:

• Put your sore arm into sleeves first when dressing, and take it out last.
• Keep things you use often between waist and shoulder height.
• Carry bags on your other side, or use a rucksack on both shoulders.
• Rest your forearms on your desk when you type, so your shoulders do not have to hold your arms up.

Sleeping more comfortably

Shoulder pain often feels worse at night, and broken sleep around menopause can add to it. Lying on your back with a pillow under your sore arm, or on your other side hugging a pillow, can help. Keeping your bedroom cool helps with night sweats too.

Adding strength as it eases

As your shoulder starts to move more freely, gentle strength work helps it cope with everyday tasks again. Worktop press-ups, leaning your hands on a kitchen worktop and lowering your chest towards it, are a comfortable place to start. If you would like to follow along, VIDA has short videos you can use at your own pace.

Keeping track

Shoulder stiffness can take time to ease, and progress is rarely a straight line, so it helps to notice small improvements, like reaching a little higher or dressing more easily. Your VIDA pain check-in is a good way to keep track of how things are shifting over time.

What to take away

• Keep your shoulder gently moving within a comfortable range, little and often.
• Try pendulum swings, table slides and wall walks a few times a day.
• Put your sore arm into sleeves first when dressing.
• Keep everyday items between waist and shoulder height.
• Support your arm on a pillow at night.

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