Frozen Shoulder: What Is It Exactly, and How Can Exercises Help When Movement is Painful?

Frozen shoulder (also known as adhesive capsulitis) can cause pain, stiffness and a significant loss of shoulder range of motion. In this episode, biomechanist Katy Bowman and biologist Dr Jeannette Loram explain what’s actually happening inside the shoulder capsule during frozen shoulder. They discuss the different stages of the condition — including the freezing, frozen and thawing phases — as well as its connections with inflammation, menopause and diabetes.

They also explore why movement matters for shoulder health, and during recovery from frozen shoulder. To understand how movement can affect the shoulder capsule, it’s important to distinguish between movement in the shoulder and movement of the shoulder. Katy and Jeannette also look at everyday habits that may limit capsule movement and share some practical daily movements for maintaining shoulder mobility. Plus, they answer a listener's question about using hand paddles when swimming.

Enhanced Show Notes and Full Transcript

00:00 Why we're talking about frozen shoulder

02:45 Dynamic Collective sponsors

05:05 What is frozen shoulder (adhesive capsulitis)?

14:28 Frozen shoulder, inflammation, menopause & other risk factors

24:37 The freezing, frozen & thawing stages — and treatment

29:16 Movement as prevention: moving in the shoulder vs movement of the shoulder

33:00 Daily prehab & rehab movements

37:22 Why, in this case, pain might be the way through

40:58 Everyday shoulder habits: bags, carrying & asymmetry