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Frozen shoulder

A shoulder that becomes painful and then increasingly stiff, until reaching behind your back, putting on a coat or reaching up to a shelf becomes hard. It is most common between 40 and 60, and in people with diabetes. It goes through stages over months to a few years, and it does get better. Gentle movement helps you keep what you have.

Also called adhesive capsulitis, stiff shoulder, shoulder capsulitis.

Does this sound like you?

  • A deep ache in the shoulder that came on without an injury
  • Stiffness in every direction, especially turning the arm outwards
  • Trouble reaching behind your back or into a back pocket
  • Night pain, especially lying on that side

This is not a diagnosis. Several things cause pain in the same place, which is why the list below matters.

Check these first: when it is not frozen shoulder

If any of these apply, get checked before you start the exercises. The ones marked in red can't wait.

  • Shoulder pain with chest pain or breathlessness. Call your emergency number
  • It followed a fall, or you can't lift the arm at all
  • The joint is hot, red or swollen, or you feel unwell with a fever
  • Pain at night that doesn't ease, with unexplained weight loss or a history of cancer

The exercises, in the order you would build them up

Step 1 · Painful stagePendulum SwingsMovement without effort while the shoulder is at its most painful. Let the arm hang and swing gently.How to do it Step 2 · Stiff stageWall SlidesGently working the reach you have. Stop at a stretch, not at pain; it widens over weeks.How to do it Step 3 · Stiff stage onwardsBand External RotationTurning the arm outwards is usually the most limited movement, and the one that matters most for daily tasks.How to do it Step 4 · AlongsideScapular SqueezeKeeps the shoulder blade moving well, so the shoulder has a better base as it frees up.How to do it

How long it takes

Typically one to three years from start to finish, often in three overlapping stages: painful, stiff, then thawing. Most people get back most of their movement. Your GP may talk to you about other options if pain is severe early on.

What the NHS says

The NHS's own pages on this, to check what you have read here against.

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A daily plan for frozen shoulder

Kinehub turns these exercises into a short daily session with a demo for each one, and tracks your pain before and after so you can see whether it is working. Free to start.

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