Frozen Shoulder: Why It Happens and How to Get Moving Again

Tips from 603 PT & Wellness in Dover, NH

If your shoulder has become stiff and painful and it’s getting harder to reach overhead, hook your bra, or put on a jacket, you may be dealing with a frozen shoulder.

Frozen shoulder is very common in adults over 35, especially in women going through perimenopause and menopause. Many people are surprised to learn that hormones can play a role in joint pain and stiffness.

At 603 PT & Wellness in Dover, NH, we often help adults who want to stay active, protect their bone health, and stop setbacks from pain or injury. The good news is that understanding frozen shoulder early can make the recovery process much smoother.

What Is Frozen Shoulder?

Frozen shoulder is when the shoulder joint becomes stiff, tight, and painful. The capsule around the shoulder joint thickens and movement becomes limited.

Simple activities like reaching into a cabinet, fastening a seatbelt, or sleeping on your side may become difficult.

Many people think this problem appears “out of nowhere,” but there are usually a few reasons it starts.

Why Frozen Shoulder Happens

New research shows frozen shoulder may be linked to hormone changes during perimenopause and menopause. Changes in estrogen can affect connective tissues in the body, including the shoulder capsule.

Frozen shoulder also commonly starts after:

• A fall or injury to the arm

• Shoulder strain or overuse

• Surgery or illness

• A period of not using the arm because of pain

When the shoulder stops moving normally, stiffness builds over time.

The 3 Stages of Frozen Shoulder

Frozen shoulder usually moves through three stages.

1. Freezing Stage

This is the painful stage.Movement becomes harder and the shoulder slowly stiffens.

Physical therapy can help in this stage by:

• Maintaining safe movement

• Reducing guarding and tension

• Teaching you how to protect the shoulder

2. Frozen Stage

The shoulder is very stiff but often less painful.

During this phase, education and activity modifications are the most helpful. Pushing too hard during this stage can actually make symptoms worse.

Learning what movements help versus irritate the shoulder can make a big difference in

recovery.

3. Thawing Stage

The shoulder slowly begins to loosen.

Physical therapy is very helpful again here to:

• Restore mobility

• Rebuild strength

• Help you return to normal activity safely

Why Working Outside the Traditional Healthcare Model Helps

Many people with frozen shoulder are told to wait months for imaging, referrals, or short therapy visits.

At 603 PT & Wellness in Dover, NH, we work outside the traditional healthcare model. That means:

• One-on-one care every visit

• No rushed appointments

• More time for education and guidance

• A plan built for your lifestyle and goals

• Early help before problems get worse

Instead of waiting until pain stops your activities, you can get expert help right away.

Simple Tips to Help Your Shoulder at Home

Keep the Shoulder Moving (Gently)

Avoid completely resting the arm for long periods. Small, comfortable movements help prevent more stiffness.

Use Good Posture Support

Spending hours sitting can increase shoulder tension.

Using a lumbar roll when sitting can help keep your spine in a better position. When the spine is supported, the shoulder blades can move more normally, which reduces stress on the shoulder joint.

Place the lumbar roll at the small of your back when sitting at a desk, driving, or relaxing.

Avoid “Pushing Through” Sharp Pain

Stretching aggressively or forcing overhead movement can irritate the joint during the freezing phase.

Move within a comfortable range instead.

Stay Strong and Active

Strength training, walking, and regular movement help protect bone health and maintain joint mobility during perimenopause and menopause.

You Don’t Have to Wait Months for Answers

Frozen shoulder can last many months, but the right guidance early can help you stay active and avoid unnecessary frustration.

At 603 PT & Wellness in Dover, NH, we specialize in helping adults 35+:

• Navigate perimenopause and menopause

• Resolve mechanical pain

• Protect their bone health

• Stay strong and active for life

If your shoulder is becoming stiff or painful, getting help early can make a big difference.

Your body is meant to move well for a lifetime. With the right plan, it can.

At 603 PT & Wellness in Dover, NH, we work with adults throughout the Seacoast region

who want to stay active and strong as they age. Many of our patients come from nearby communities including:

• Dover

• Portsmouth

• Durham

• Somersworth

• Rochester

• Exeter

• Greenland

• Newmarket