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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
43:13 Should you swim with hand paddles? — listener question sponsored by ScreenFit™
51:00 Your shoulder movement diet: climbing & clambering, hanging & “paint the globe”
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
43:13 Should you swim with hand paddles? — listener question sponsored by ScreenFit™
51:00 Your shoulder movement diet: climbing & clambering, hanging & “paint the globe”
Research Mentioned
Millar, N. L. et al. (2022). Frozen shoulder. Nature Reviews Disease Primers, 8, 59. https://doi.org/10.1038/s41572-022-00386-2
Navarro-Ledesma, S. (2025). Frozen Shoulder as a Systemic Immunometabolic Disorder: The Roles of Estrogen, Thyroid Dysfunction, Endothelial Health, Lifestyle, and Clinical Implications. Journal of Clinical Medicine, 14(20), 7315. https://doi.org/10.3390/jcm14207315
Salamh, P. et al. (2025). An International Consensus on the Etiology, Risk Factors, Diagnosis and Management for Individuals with Frozen Shoulder: a Delphi study. Journal of Manual & Manipulative Therapy, 33(4), 309–320. https://doi.org/10.1080/10669817.2025.2470461
Navarro-Ledesma, S. (2025). Frozen Shoulder as a Systemic Immunometabolic Disorder: The Roles of Estrogen, Thyroid Dysfunction, Endothelial Health, Lifestyle, and Clinical Implications. Journal of Clinical Medicine, 14(20), 7315. https://doi.org/10.3390/jcm14207315
Salamh, P. et al. (2025). An International Consensus on the Etiology, Risk Factors, Diagnosis and Management for Individuals with Frozen Shoulder: a Delphi study. Journal of Manual & Manipulative Therapy, 33(4), 309–320. https://doi.org/10.1080/10669817.2025.2470461
Podcasts mentioned
Ep 187: Diabetes and Exercise: How Exactly Muscle Movement Manages Blood Sugar
Ep 208: Too Much Sitting, Spiky Cholesterol and Heart Disease
Ep 187: Diabetes and Exercise: How Exactly Muscle Movement Manages Blood Sugar
Ep 208: Too Much Sitting, Spiky Cholesterol and Heart Disease
Connect, Move & Learn with Katy
Join Our Newsletter: Movement Colored Glasses
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Find a shoulder class in Katy's Virtual Studio: Try it free for 7 days!
Join Our Newsletter: Movement Colored Glasses
Follow Katy on Substack
Find a shoulder class in Katy's Virtual Studio: Try it free for 7 days!
Made Possible By Our Wonderful Sponsors:
Venn Design: Beautifully upholstered ball-shaped Air Chairs and floor cushions that encourage dynamic sitting
Freet Barefoot: creators of comfortable barefoot shoes built for natural movement, flexibility, and durability— use code DNA10 for 10% off.
ScreenFit™: a complete online vision training program —take $200 off with code NUTRITIOUSMOVEMENT
Ikaria Design: The Soul Seat® offers height-adjustable, multi-position sitting—get 10% off new chairs and desks with code DNA10
Movemate: Active standing boards with smoothly articulating wooden slats. Designed to keep you moving without interrupting your focus.
My Happy Feet: Toe-spacing socks that gently realign toes for comfortable shoe recovery—take 20% off with code MYDNA
Earth Runners: makers of minimalist earthing sandals designed for natural foot movement and connection to the ground— use code DNA10 for 10% off.
Venn Design: Beautifully upholstered ball-shaped Air Chairs and floor cushions that encourage dynamic sitting
Freet Barefoot: creators of comfortable barefoot shoes built for natural movement, flexibility, and durability— use code DNA10 for 10% off.
ScreenFit™: a complete online vision training program —take $200 off with code NUTRITIOUSMOVEMENT
Ikaria Design: The Soul Seat® offers height-adjustable, multi-position sitting—get 10% off new chairs and desks with code DNA10
Movemate: Active standing boards with smoothly articulating wooden slats. Designed to keep you moving without interrupting your focus.
My Happy Feet: Toe-spacing socks that gently realign toes for comfortable shoe recovery—take 20% off with code MYDNA
Earth Runners: makers of minimalist earthing sandals designed for natural foot movement and connection to the ground— use code DNA10 for 10% off.
Creators and Guests
What is Move Your DNA with Katy Bowman?
Movement isn’t optional—our bodies need it to thrive. Many of us struggle to get regular exercise, and even when we do, it can fall short of truly nourishing the body from head to toe. How can we move more—a lot more—when parts of us are sore, stiff, or simply forgotten in our busy lives?
Join biomechanist Katy Bowman, M.S., and biologist Dr. Jeannette Loram on Move Your DNA, where big-picture science meets practical action. Together, they explore biomechanics, kinesiology, physiology, cellular biology, and natural human movement—and translate it into simple, effective ways to wake up your trillion body parts. With humor, curiosity, and a focus on longevity, Katy and Jeannette help you move smarter, move more, and create a more natural habitat for yourself and your communities in today’s mostly sedentary world.