Have you been dealing with shoulder pain? Do simple tasks like pulling doors open or reaching for the top shelf feel painful? It could be due to frozen shoulder, a common yet unpleasant symptom of perimenopause.
The good news: Frozen shoulder doesn’t have to be permanent, and shoulder mobility exercises can help you manage pain and strengthen movement. With the right combination of mobility work, stabiity training, and nutrition support, you can regain strength and pain-free movement while keeping your workouts enjoyable throughout perimenopause. Let’s talk about how!
You’ll learn:
- Why shoulder mobility is important
- The relationship between frozen shoulder and perimenopause
- 10 shoulder mobility exercises to reverse frozen shoulder
- The difference between flexibility and mobility
- How to create a customized mobility training plan
What is frozen shoulder?
Like the name implies, frozen shoulder (also known as adhesive capsulitis) is limited shoulder movement from discomfort and stiffness in your shoulder joints. This most commonly occurs from sitting for long periods of time or weak and underused upper back muscles.
While frozen shoulder can affect anyone, women ages 40-60 are at a higher risk of getting frozen shoulder than men; it is often a side effect of perimenopause. As hormone changes reduce tissue elasticity, joint pain may become more common for women experiencing perimenopause. In the case of frozen shoulder, the tissue around the shoulder joint thickens and tightens, causing uncomfortable tightness that makes it difficult to move your arms with ease. Regular mobility exercise can provide relief from pain and help you maintain healthy shoulders.
The importance of shoulder mobility
Of all our joints, the shoulders have the greatest range of motion. From moving our arms forward, backward and sideways, or in circles, this extensive range of motion is what lets you lift weights, reach shelves, or hug your loved ones. The trade-off is that this joint depends on a lot of strong and coordinated muscles, especially the rotator cuff, deltoids, and upper back.
When your joint capsule loses elasticity, simple movements that once seemed small, like putting on a jacket, can start to feel painful. Building up mobility strength is important to feeling comfortable in and outside of the gym.
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What’s the difference between flexibility and mobility?
In mobility training, understanding the difference between flexibility and mobility is critical to an effective exercise plan. While both are equally important to movement, they contribute in different ways.
Flexibility refers to how much your muscles can stretch, while mobility is how well your joints can move through their range of motion with control, stability, and strength.
It’s possible to be flexible even with limited mobility. Therefore, it’s important to be intentional with your exercises. Workouts that prioritize flexibility won’t always strengthen your mobility — aim to strike a balance between the two in your workouts.
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Try this: Shoulder joint mobility test
If you’ve been experiencing tightness or discomfort when working out, it might be time to test the current state of your shoulder mobility. This can help you identify any areas that need attention, reveal muscle imbalances, and more. Follow these quick steps to evaluate your shoulders’ current condition:
- Stand tall.
- Reach one arm behind your head and the other behind your back.
- Try to touch your fingertips together.
If your fingers can touch or even clasp together in this position, it’s a sign your mobility is in good condition. However, if your fingers cannot reach and you experience pain in your chest, lats, or shoulders, take note of where it feels tight.
If you want to improve your shoulder mobility but you’re not sure where to start, ask an Anytime Fitness Coach! They can take you through a fitness consultation and movement assessment to discuss your personal fitness and mobility goals. From there, you’ll work together to create a safe, personalized plan for strength and mobility in your shoulder muscles. However, if you are experiencing persistent pain throughout your training, it may be time to visit a licensed medical professional.
How to know when you should see a physical therapist for shoulder pain during perimenopause
If you have serious concerns about your shoulder pain, consider seeing a healthcare professional. Early evaluation can prevent long-term or permanent restriction and get you back to pain-free movement sooner. Seeing a licensed physical therapist is recommended if you are experiencing any of the following symptoms:
- Sharp pain
- Numbness
- Pain that prevents or disrupts sleep
- Decline in range of motion, even with mobility training
How mobility exercises help relieve frozen shoulder pain during perimenopause
If you’ve identified mobility issues or simply want to improve your shoulder mobility, it’s time to incorporate shoulder exercises into your routine. Mobility training improves blood flow, maintains collagen health, and keeps muscles active and strong. In other words: Movement is medicine for your joints. By moving your shoulders through full, controlled ranges, you help prevent the “sticky” feeling that comes with long periods of inactivity or hormonal transition.
The 10 best shoulder mobility exercises for women in perimenopause
Perform each of the following moves for two to three sets of eight to 12 slow reps, or holding stretches for 20 to 30 seconds. Rather than force or speed, the goal is to practice control.
1. Scapular wall slides
Benefits: Builds postural strength and mobility.
How to: Stand with your back against a wall, arms in a “W” shape. Slide your arms overhead while keeping in contact with the wall.
2. Shoulder circles
Benefit: Improves joint control.
How to: Move one arm in a slow, full circle while keeping your torso still. Complete all reps on one side before moving to the other.
3. Band pull-aparts
Benefit: Strengthens the upper back.
How to: Hold a resistance band at chest height and pull it apart while squeezing your shoulder blades
4. Thread the needle
Benefit: Mobilizes the mid-back and posterior shoulder.
How to: Position your body parallel to the ground on all fours, reach one arm under your body, and rotate gently.
5. Doorway/wall chest stretch
Benefit: Relieves chest tightness and reduces neck and back strain.
How to: Place one hand on a doorframe or wall and lean forward slightly, turning your chest away from the wall to stretch your chest.
6. Prone T-raises
Benefit: Strengthens the rear delts and rhomboids.
How to: Lie face down with arms extended to the side. Lift your arms slightly and hold.
7. Towel pass-throughs
Benefit: Improves dynamic flexibility.
How to: Hold a towel (or resistance band) wider than shoulder width. Lift the towel overhead and behind you slowly, then return.
8. Band external rotations
Benefit: Strengthens the rotator cuff.
How to: Hold a resistance band in both hands. Keep your elbow tight to your side and rotate one arm slowly outward, using the resistance band to create tension.
9. Wall angels
Benefits: Wakes up the shoulder blades and encourages movement.
How to: Stand with your back against the wall and move your arms up and down like a snow angel.
10. Cat-cow
Benefits: Improves spine mobility and supports shoulder range.
How to: Position your body on all fours, alternate arching and rounding your back.
How long does it take to gain shoulder mobility?
Whether you’re at home or already in the gym, the best results come from consistency. It only takes 10 to 15 minutes of shoulder mobility exercises three to five times a week for you to start seeing progress. Expect to feel results within a few weeks and more significant improvements after two to three months of regular training.
For women in perimenopause, pair your mobility stretches with nutrition to enhance results. Since bone loss and joint pain are frequent side effects of menopause, it’s crucial to ensure your diet includes adequate vitamin D and magnesium. Together, nutrition and consistent training can help you gain shoulder mobility and relieve frozen shoulder symptoms.
Build healthy shoulders for life with mobility exercises
Whether you’re looking to improve your mobility for performance and daily movement or ease frozen shoulder pain from perimenopause, the keys to effective shoulder mobility training remain the same: control and consistency. This looks different for everyone — our Coaches are here to support your shoulder mobility journey with a routine that’s specifically designed for your goals. The results will leave you feeling comfortable and strong, ready for anything life throws your way!
More tips for training during perimenopause
- Menopause Execises and Tips for Fitness Through Every Stage
- Strength Training for Women Over 40: Newbie Guide to Building Muscle
- When to Increase Weight When Working Out During Perimenopause
Ready to build a personalized plan to move and feel your best through every stage? Book a free fitness consultation to get started.
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