Frozen Shoulder Mobility to Strength
Adults with frozen shoulder past the irritable stage, moving from mobility to light strength.
How often
At your own pace
What's inside
9 moves in one session: warm-up, main work. Every move carries setup, steps, breathing, easier and harder options and safety cues.
Equipment
Cane/stick/towel, Chair/counter, Doorway, Light band, Mat; pillow between knees, Table; towel under hand, Wall, Wall/doorframe, Wand
Sample day
The full session as it appears in LimBear.
| Part | Move and safety cue | Dose |
|---|---|---|
| Warm-up | Pendulum (supported lean) Cardiac symptoms → emergency, not exercise. | 1 x 60s hold |
| Main | Wand/cane assisted flexion Stop for severe stabbing pain. | 2 x 8-10 reps |
| Main | Wand external rotation (elbow at side) Pinching pain → smaller. | 2 x 8-10 reps |
| Main | Doorway pectoral stretch (gentle) Cardiac chest pain ≠ stretch: emergency. | 2 x 20s hold |
| Main | Table slide (abduction) Sharp pinching → smaller. | 2 x 8-10 reps |
| Main | Supine open-book (partial, supported) Skip if dizziness. | 2 x 6-8 reps each side |
| Main | Isometric ER/IR at side Pain > mild → regress to PAIN track. | 1 x 5-6 reps |
| Main | Wall crawl (flexion) Stop if numbness progresses. | 2 x 6-8 reps |
| Main | Band row (scapular) Light band only. | 2 x 10-12 reps |
Check with your clinician
Talk with your clinician before you start this program. Stop and get care if you notice:
- Chest pain, jaw/arm pain with shortness of breath (emergency)
- Hot, red, swollen shoulder with fever
- Sudden trauma with deformity or inability to move the arm
- New neurologic symptoms in the arm/hand (severe weakness, progressive numbness)
- Unexplained weight loss with night pain
Get it in LimBear
A one-time purchase in the LimBear app for Pro members. Buy it once, install it, then make it yours. The optional coach can run every set, hold and rest timer, and you can switch it off anytime.
Get LimBear