1d • General discussion
Why Menopause Can Lead to Frozen Shoulder — and How to Help It
Many women in perimenopause and menopause experience a condition called frozen shoulder (also known as adhesive capsulitis), where the shoulder becomes painful, stiff, and hard to move. This happens because hormone changes—especially lower levels of estrogen—can cause inflammation, connective tissue tightening, and reduced joint lubrication, making movement more difficult. (Fit&Well)
What Frozen Shoulder Feels Like
- Pain and stiffness in the shoulder, often worse at night
- Difficulty reaching overhead, to the side, or behind you
- Everyday tasks like getting dressed or brushing your hair become harderThese symptoms occur because the shoulder capsule becomes tight and thick, restricting motion. (Fit&Well)
Why It Happens During Menopause
Hormones like estrogen, progesterone, and testosterone help keep the joints healthy by reducing inflammation and supporting connective tissues. When these hormones decline during perimenopause and menopause, shoulder tissues can become more prone to stiffness and swelling. Other factors like stress, poor posture, less physical activity, and poor sleep also increase the risk. (Fit&Well)
Six Gentle Exercises That Can Help
Physical therapists recommend gentle exercises to improve mobility and reduce pain. Doing these 2–3 times per day can help slowly restore movement:
- Pendulum exercise – Let your arm hang and gently sway it in small circles (15–20 each way).
- Wand exercise – Use a stick or broom handle to help guide your arm through pain‑free movement (10 each way).
- Wall slides – Slide your hand up a wall to gently stretch upward (3 each way).
- External rotation stretch – Gently rotate your arm outward (3 reps).
- Posterior capsule stretch – Stretch the back of the shoulder (3 reps).
- Towel stretch – Use a towel to assist a gentle stretch behind your back (3 reps). (Fit&Well)
Tips to Avoid Making It Worse
- Don’t push through sharp pain. Gentle discomfort is normal, but intense pain means ease off.
- Warm up first with heat (like a warm towel or heat pack) to loosen tissues — then use ice afterward to reduce inflammation.
- Avoid long periods of immobility, like sleeping on the same side or keeping the arm in a sling unless your clinician advises it.
- Staying active helps — even small movements throughout the day improve blood flow and reduce stiffness.Recovery can take weeks to months, but consistency is key and surgery is usually not needed. Working with a physical therapist can help tailor the exercises to your specific stage and speed up progress. (Fit&Well)
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Why Menopause Can Lead to Frozen Shoulder — and How to Help It
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