How to Minimise or Prevent Frozen Shoulder in Seniors

Frozen shoulder, also known as adhesive capsulitis, is a painful condition that causes stiffness and limited movement in the shoulder joint. It often affects people over the age of 50 and can make daily activities like dressing, reaching, or even sleeping more difficult.

Thankfully, not all cases are unavoidable. With the right approach, you can reduce the risk of frozen shoulder or minimise its impact if it does occur.

1. Stay Gently Active

One of the best ways to keep your shoulders healthy is to move them regularly. Even simple actions like reaching overhead, doing arm circles, or stretching gently can help prevent stiffness and maintain flexibility.

2. Don’t Ignore Shoulder Pain

While mild pain is sometimes dismissed as a normal part of aging, it's important to act early. If discomfort starts to limit your movement, a Chartered Physiotherapist can help you prevent further issues. Get in touch if you're unsure.

3. Manage Underlying Conditions

Conditions like diabetes or thyroid disorders can increase your risk. Therefore, managing these well and staying active can play a big role in prevention.

4. Reintroduce Movement After Injury

Frozen shoulder often develops after your arm has been immobile—for example, after surgery, stroke, or a fracture. If this applies to you, it's important to reintroduce movement slowly, with support from a physiotherapist.

5. Improve Your Posture

Rounded shoulders and poor alignment can strain the joint. Good posture helps protect the shoulder from unnecessary pressure. You can also benefit from strengthening your upper back and stretching regularly.

6. Seek Professional Advice

If your shoulder starts feeling stiff, or you struggle with certain movements, don’t wait. An assessment with one of our Chartered Physiotherapists can help identify issues early and guide you in managing them effectively.

Act Early and Stay Mobile

Frozen shoulder can take months to heal. However, early intervention can ease discomfort and speed up recovery. Prevention is always easier than treatment.

Remember

If you are interested in booking an appointment with one of our Chartered Physiotherapists who specialise in Functional Vestibular Assessment—or simply need some guidance—please call us on 021 4633455 or book online here.

We hope you enjoyed this blog by Carol O’Brien, Chartered Physiotherapist.