Frozen shoulder explained: symptoms, stages, and treatment options
Have you ever gone to reach for something on a high shelf or tried to slip on your favourite shirt, only to find your shoulder won’t budge?
It might feel stiff, achy, or even “stuck.” If that sounds familiar, you could be dealing with frozen shoulder — a common but frustrating condition that can make even simple daily movements a challenge.
The good news? With the right care, recovery is absolutely possible. Let’s look at what frozen shoulder is, how it develops, and the best ways to manage it.
What is a frozen shoulder?
Frozen shoulder — also known as adhesive capsulitis — happens when the connective tissue surrounding your shoulder joint (the capsule) becomes thickened, tight, and inflamed. As this tissue stiffens, it restricts movement and causes pain.
It most often affects people between 40 and 60 years old, and it’s slightly more common in women. While it usually affects just one shoulder, the other may sometimes follow later on. The condition tends to develop gradually, and without the right support, it can last months or even years.
Why does frozen shoulder happen?
Sometimes, there’s no clear cause — it can appear seemingly out of nowhere. But several factors can increase your risk:
Immobility – keeping your shoulder still after surgery, injury, or pain.
Diabetes – people with diabetes are more prone to frozen shoulder.
Thyroid or hormonal changes – especially around menopause.
Autoimmune conditions – which can influence inflammation in the body.
Poor posture or shoulder mechanics – can place ongoing stress on the joint.
Even simple habits like sitting hunched over or favouring one side can affect how your shoulder moves and functions over time.
Recognising the symptoms
Frozen shoulder tends to creep in slowly. You might notice:
A gradual loss of movement in the shoulder
A deep, dull ache in the outer shoulder or upper arm
Pain at night that disrupts sleep
Trouble reaching overhead, getting dressed, or washing your hair
Stiffness that doesn’t improve with rest
Even when someone else tries to move your arm, the range can feel limited, it’s almost like the joint is locked in place.
The three stages of frozen shoulder
Frozen shoulder doesn’t happen all at once, it progresses through three distinct stages:
1. Freezing stage (6 weeks to 9 months)
Pain gradually increases, especially when moving your arm. Your shoulder starts to feel tighter, and your range of motion decreases. Nighttime can be particularly uncomfortable.
2. Frozen stage (4 to 12 months)
Pain may start to settle, but stiffness dominates. Everyday tasks, reaching, dressing, lifting, can feel almost impossible. Muscles may weaken from lack of use.
3. Thawing stage (6 to 24 months)
This is the recovery phase. Your shoulder slowly regains motion and strength, and pain continues to ease — especially with guided care and rehabilitation.
How chiropractic care can help
Chiropractors can play a key role in managing frozen shoulder, not just for pain relief, but to restore healthy movement and function throughout your shoulder and spine.
During your assessment, your chiropractor will:
Evaluate posture, joint alignment, and movement patterns to find what’s limiting your shoulder.
Use gentle manual therapy and mobilisation techniques to improve joint motion.
Apply soft tissue therapy, dry needling, or myofascial release to reduce tightness and ease pain.
Provide specific mobility and strengthening exercises to support recovery.
Guide your activity levels, ensuring you move safely without overloading the joint.
This approach focuses on improving mobility while calming irritation and supporting your body’s natural healing process.
Other helpful treatments
Alongside chiropractic care, other therapies can complement your recovery:
Kinesiology and movement therapy – retraining the body’s movement patterns and improving coordination.
Physiotherapy exercises – gentle stretches like pendulum swings or wall walks help restore range gradually.
Heat and cold therapy – ice for pain relief, heat for loosening tight muscles before movement.
Medical management – in some cases, your GP may recommend anti-inflammatories, corticosteroid injections, or (rarely) surgery.
Supporting recovery at home
Your consistency makes a big difference in healing. Here’s how you can help at home:
Move daily – gentle mobility work keeps the joint from stiffening further.
Prioritise rest and sleep – your body heals best when it’s well-rested.
Use relaxation techniques – deep breathing or meditation can ease muscle tension and pain.
Eat well and stay hydrated – nutrients like calcium, vitamin D, and protein support tissue repair.
Above all, be patient, recovery takes time, but every bit of movement helps.
When to seek help
If shoulder pain is getting worse, your range of motion is shrinking, or it’s affecting your daily life, it’s time to get assessed. Early intervention can shorten recovery time and prevent further stiffness.
A chiropractor can help identify the underlying causes, develop a personalised treatment plan, and guide you safely through each stage of recovery.
In a nutshell
Frozen shoulder can be a slow, uncomfortable journey, but it doesn’t last forever. With the right treatment, consistent movement, and professional guidance, most people regain full function and return to the activities they love.
Key takeaways:
Frozen shoulder moves through three stages: freezing, frozen, and thawing.
Chiropractic care, gentle exercise, and self-care can all accelerate healing.
Early assessment leads to faster recovery and less long-term restriction.
If you’re struggling with shoulder stiffness or pain, don’t wait — book an appointment to get your shoulder moving again and back to its best.
Disclaimer: This article is for informational purposes only and should not replace professional medical advice. Always consult your healthcare provider for individual assessment and treatment.