03/03/2026
❗️FROZEN SHOULDER ❗️
Musculoskeletal symptoms are one of the most reported in perimenopausal and menopausal women. In my own friends, clients and family, I’ve seen frozen shoulder and it can be really painful and restrictive.
Frozen shoulder (adhesive capsulitis) is more common in women 40–60, especially during perimenopause and menopause due to hormonal shifts (particularly declining estrogen affecting collagen and joint tissues).
Why: Menopause-related frozen shoulder often restricts reaching behind the back. Think doing up or undoing your bra strap or scratching your back!
Here are some effective exercises to help manage to restriction in your shoulders.
SLIDE 2
Hold a towel/band behind your back with both hands.
Use your top hand to gently pull the lower arm upward.
Hold 15–20 seconds
3–5 reps
SLIDE 3
Why: Improves overhead reach.
Face a wall.
Use fingers to “walk” your hand up the wall slowly.
Stop at mild stretch.
Hold 10–20 seconds
5-10 reps
SLIDE 4
Why: Loosens back of shoulder capsule.
Bring affected arm across your chest.
Use other arm to gently pull it closer.
Hold 20 seconds
3–5 reps
Hope this helps!
