The Fitness Pilates Blog

Fitness Pilates Newsletter 2nd March Frozen Shoulder

Fitness Pilates Newsletter 2nd March

Welcome to our educational series on common health conditions you may encounter in a typical Fitness Pilates class and thank you for all the feedback on this series.

Today we are talking Frozen Shoulder.

Frozen Shoulder (Adhesive Capsulitis)

Frozen shoulder, or adhesive capsulitis, is a condition where the shoulder joint becomes stiff, painful, and has a restricted range of motion. It typically develops gradually, worsens over time, and can take months or even years to resolve.

Causes of Frozen Shoulder

The exact cause is not always clear, but contributing factors include:

Inflammation & Thickening of the Shoulder Capsule – The joint capsule surrounding the shoulder thickens and tightens, restricting movement.

Immobility After Injury or Surgery – Lack of movement following a shoulder injury, fracture, or surgery can trigger frozen shoulder.

Autoimmune & Inflammatory Conditions – Conditions like diabetes, thyroid disorders, and cardiovascular disease increase the risk.

Hormonal Changes (Menopause & Perimenopause) – Oestrogen decline affects connective tissue and can contribute to inflammation and stiffness.

Chronic Stress & Lifestyle Factors – Poor posture, lack of movement, and chronic tension may play a role.

Why Do Menopausal Women Get Frozen Shoulder?

Menopausal and perimenopausal women are disproportionately affected due to hormonal shifts that impact connective tissue, joint lubrication, and inflammation.

Key reasons include:

Declining Oestrogen – Oestrogen plays a role in collagen production and joint mobility. Its reduction can make connective tissue tighter and more prone to inflammation.

Increased Inflammation – A drop in hormones can lead to systemic inflammation, making joints more susceptible to stiffness and pain.

Altered Pain Perception – Hormonal changes can heighten pain sensitivity, making movement more uncomfortable.

Changes in Muscle Tone & Strength – As muscle mass naturally declines during menopause, it can lead to instability in the shoulder joint.

Treatment for Frozen Shoulder

Recovery can take time, but effective treatments include:

Physical Therapy & Movement

Gentle mobility exercises – Stretching and controlled movement help prevent further stiffness.

Progressive strengthening – Once mobility improves, resistance exercises help restore function.

Pain Management

NSAIDs (Ibuprofen, Naproxen) – Reduce pain and inflammation.

Heat Therapy – Applying heat before movement improves flexibility.

Cold Therapy – Reduces inflammation and numbs pain.

Corticosteroid Injections

If pain is severe, injections can provide short-term relief.

Hydrodilatation (Joint Distension)

A saline or steroid injection is used to expand the joint capsule and improve movement.

Surgery (Rare Cases)

Capsular release – Keyhole surgery to release tight joint structures.

Manipulation under anaesthesia – The joint is forcefully moved to break adhesions.

Fitness Pilates: Do’s & Don’ts for Frozen Shoulder

While exercise is essential, certain modifications are needed for Pilates to be safe and effective.

Fitness Pilates DOs:

Focus on mobility first – Gentle shoulder circles, thread the needle, wall slides, and pendulum swings are helpful.

Keep movements small and controlled – Avoid overloading the joint with large or fast movements.

Use props – A strap, mini ball, or block can assist movement without strain.

Strengthen the surrounding muscles – Engage the scapula stabilisers (serratus anterior, trapezius, rotator cuff) with light resistance.

Work on posture & thoracic mobility – Opening up the chest and mobilising the spine reduces shoulder stress.

Fitness Pilates DON’Ts:

No weight-bearing on the affected side – Avoid planks, side planks, and quadruped work if painful.

No aggressive stretches or pulling – Avoid overhead stretches or excessive end-range movement, which may worsen adhesions.

Avoid sudden or jerky movements – Slow, controlled motion is best.

No heavy resistance – Focus on range of motion first before adding strength.

Don’t ignore pain – Modify movements to stay within a comfortable range.

Best Pilates Exercises for Frozen Shoulder

These are safe and effective in restoring mobility:

Seated Arm Circles (Small Movements)

Shoulder Shrugs & Rolls

Wall Angels (Gentle ROM Work)

Thread the Needle (Thoracic Rotation)

Scapula Retraction (Shoulder Blade Control)

Mini Ball Assisted Shoulder Movements

Chest Openers & Spinal Extensions

By focusing on gradual mobility, gentle strengthening, and pain-free movement, Fitness Pilates can be an excellent tool for managing and recovering from frozen shoulder.

Is this helpful?

What would you like me to cover next?

It’s exciting times for Fitness Pilates teacher as we have lots of new educational workshops.

SPECIAL OFFERS TODAY