Do’s and Don’ts for Frozen Shoulder
Frozen shoulder, or adhesive capsulitis, is a condition that causes pain, stiffness, and restricted movement in the shoulder joint. It typically develops gradually and can take months—or even years—to fully recover from. Managing it correctly is crucial to preventing further stiffness and ensuring a smoother recovery.
Whether you are currently experiencing frozen shoulder or recovering from it, knowing what to do and what to avoid can make a big difference. Here is a detailed guide to help you protect your shoulder, manage pain, and restore movement safely.
Do’s for Frozen Shoulder
Taking the right steps can help ease pain, improve mobility, and support recovery. Here is what you should focus on:
- Stay Active with Gentle Movements
One of the biggest mistakes people make is avoiding movement altogether due to pain. While excessive movement can aggravate your condition, keeping your shoulder gently active is essential. Light exercises, such as pendulum swings, shoulder rolls, and wall walks, can help maintain mobility and prevent further stiffness.
Tip: Try moving your shoulder within a comfortable range several times a day to prevent it from becoming more restricted.
- Follow a Structured Exercise Routine
A well-designed exercise programme is key to recovering from frozen shoulder. Stretches and mobility exercises recommended by a chiropractor or physiotherapist can help loosen the joint capsule and gradually restore movement.
Common exercises include:
- Pendulum Stretch – Let your arm hang and gently move it in circular motions.
- Towel Stretch – Hold a towel behind your back and pull it gently upward with the unaffected arm.
- Finger Walks – Use your fingers to “walk” up a wall, helping to improve range of motion.
Note: Always warm up before stretching and avoid pushing through pain.
- Apply Heat Before Stretching
Heat therapy is effective in relaxing tight muscles and reducing shoulder stiffness. Applying a heating pad or warm towel for 10–15 minutes before exercises can improve flexibility and make stretching easier.
Tip: A warm shower can also help loosen the shoulder before doing gentle exercises.
- Use Ice for Pain Management
If your shoulder feels inflamed or sore after activity, ice therapy can help reduce swelling and numb pain. Apply an ice pack wrapped in a towel for 15–20 minutes to the affected area.
Tip: Alternate between heat and ice therapy based on what feels best for your shoulder.
- Consider Chiropractic Care
Chiropractic treatments can help improve joint mobility, reduce pain, and support recovery. Techniques such as gentle mobilisations, trigger point therapy, and soft tissue work can aid in releasing tension and restoring movement.
At Flynn Chiro, I provide tailored frozen shoulder treatment to help patients recover naturally.
- Maintain Good Posture
Poor posture can increase strain on your shoulder, worsening symptoms. Avoid slouching and keep your shoulders in a relaxed, neutral position throughout the day. If you work at a desk, ensure your setup promotes proper ergonomics to prevent unnecessary tension.
Don’ts for Frozen Shoulder
Avoiding harmful habits is just as important as following the right recovery steps. Here is what you should not do when managing frozen shoulder:
- Avoid Sudden, Forceful Movements
Making quick, jerky movements—or attempting to “force” your shoulder to move—can worsen inflammation and lead to further pain. Patience is key in treating frozen shoulder. Let recovery happen gradually rather than trying to push through discomfort.
Warning: Never try to “snap” your shoulder back into motion. This can cause injury and set you back in your recovery.
- Do Not Immobilise Your Shoulder Completely
While rest is important, keeping your shoulder completely still for extended periods can make stiffness worse. Find a balance between movement and rest to avoid further complications.
Tip: If your pain is severe, try small, controlled movements instead of full stretches.
- Avoid Heavy Lifting or Overexertion
Lifting heavy objects, carrying bags over the affected shoulder, or engaging in intense physical activities can cause strain and delay recovery.
Warning: Avoid lifting weights above your head or using resistance bands without guidance from a professional.
- Do Not Ignore Persistent Pain
Pain is your body’s way of signalling that something is wrong. If your frozen shoulder symptoms are not improving—or getting worse—seek professional advice. Delaying treatment can lead to prolonged stiffness and limited movement.
Tip: If your pain persists despite treatment, chiropractic care can help by addressing underlying joint restrictions and improving overall function.
- Avoid Poor Sleeping Positions
Many people with frozen shoulder find that sleeping can be uncomfortable. Sleeping on the affected side can worsen pain and lead to stiffness in the morning.
Try This Instead:
- Sleep on your back or the unaffected side.
- Use a pillow under your affected arm to support it.
- Consider using a rolled towel or small cushion to prevent excessive movement during sleep.
Final Thoughts
Recovering from frozen shoulder takes time, patience, and the right approach. By following these do’s and don’ts, you can effectively manage symptoms and regain mobility without worsening your condition.
If you are struggling with frozen shoulder and looking for natural, non-invasive treatment options, chiropractic care may help. At Flynn Chiro, I provide tailored treatment plans to help you restore movement and ease discomfort.
Book an appointment today and take the next step towards recovery.
