Frozen shoulder:  the searing pain, the sleepless nights, the inability to do basic things like get dressed or make a cup of tea or hold your child’s hand.  It is one of the most painful and life challenging conditions I see in clinic. Range of motion varies a lot, but it certainly doesn’t look like the above for most people!

Here are 5 quick Dos and Don’ts I offer as advice to my patients.


DO follow your doctor’s and osteopath’s advice on pain relief.  Even if you prefer conservative care, sometimes you just need to do what you need to do.  If it works, do it regardless of what others think.

DO your mobility exercises on both sides

Even if you can’t do all of them with your frozen shoulder, research is showing that exercising the unaffected arm in many shoulder conditions can help the affected shoulder.  The brain is amazing isn’t it!?

DO Attend your sessions  – Treatment helps move things along much faster. Communicate with your therapist.  Treatment shouldn’t be agony, though you might be a bit sore later.

DO pay attention to your sleep

Frozen shoulder pain can disrupt your sleep, especially in the early months. Help yourself in as many other ways as you can by having good sleep hygiene.  More about this soon!

DO keep yourself informed of your options

There are a variety of ways frozen shoulder can be helped, with varying degrees of invasiveness. Knowing your options can help you with the feelings of vulnerability that frozen shoulder can sometimes cause.  I’ve got some questions and answers info sheets with space for answers to your questions in my free facebook group: Uplift Support


DON’T stop moving your arm.

It is natural to not want to feel pain, but your frozen shoulder may progress more quickly to ‘frozen’. Movement is important.

DON’T neglect your diet.

Frozen shoulder is strongly associated with many low-level systemic inflammatory conditions. Your body needs healthy, anti inflammatory foods to help support your recovery.

DON’T continue doing tasks that cause pain when jolting or pulling if you can avoid them – like walking dogs, catching objects

As your body is healing, continue to do smooth movements but avoid jarring and jolting your shoulder.

DON’T skip sessions or progress your own exercises

Your shoulder may feel ‘the same’ to you when it’s frozen, but your body is always changing.  Treatment and exercises will be adapted or maintained as is to make the most of your natural healing ability and phase of recovery.

DON’T be afraid.  You aren’t alone.  There are lots of support groups online – some are more positively slanted and geared toward listening, sharing and deep understanding – some are more ‘wallow in suffering’ without a lot of constructive help.  Choose carefully! Your frame of mind is important to your quality of life, and stress level – which in turn relates to your recovery!

I’ll be expanding into a very in depth look at frozen shoulder, pseudofrozen shoulder and other ways of helping yourself.

If you’d like to get three unique exercises – one for each stage of frozen shoulder, head over to