Why shoulders get stiff

Hours at the computer + decades of “shrug and reach” patterns = tight anterior tissues, overworked upper traps, and a spine that feels compressed.

Gentle traction + shoulder control can help—without cranking on the joint or “stretching yourself loose.”

Evidence-based frozen-shoulder care centers on pain-limited range of motion, gradual loading, and scapular control … not extreme stretches. Mayo Clinic+1

Is this proven for frozen shoulder?

“Dead hangs” (full body weight) aren’t a standard first-line protocol in medical guidelines.

But gentle traction and pain-free mobility drills are—in phases—alongside scapular-focused exercise and progressive strengthening.

A supported hang or a kitchen-sink hinge can function as mild traction plus postural re-education, if it’s pain-free and scaled to you.

(If your shoulder is hot/irritable, start with pendulums, wall walks, and scapular work first.) PubMed+3Mayo Clinic+3Mayo Clinic+3

Option A: Supported Bar Hang (step-by-step)

1. Stand under a sturdy pull-up bar.

2. Grip slightly wider than shoulders; palms forward or neutral.

3. Set the shoulders: long neck, ribs quiet, slight scapular depression (no shrug).

4. Support your weight with toes on the floor or a stool; let the body lengthen gently.

5. Light core tone; breathe. Stop at tension, not pain.

6. Hold 5–20 seconds, 3–5 mini-sets.

7. Step down with control.
   (Progress only if it’s pain-free. Full body weight hangs are optional, not required.)

Option B: Kitchen-Sink Hinge (no bar needed)

1. Face your kitchen sink; hands flat on the rim (do not pull on a loose fixture).

2. Step back; hinge from your hips as you gently pull back on the sink.

3. Think “long spine, shoulders down,” ribs quiet, light core tone.

4. Breathe; hold 10–30 seconds, 3–5 times, staying pain-free.
   This mimics gentle traction + scapular organization without leaving home.

Here's a quick video: https://www.facebook.com/share/r/1BNuDLwSQU/

Why it works (in plain English)

• Decompression: reduces the “jammed” feeling many stiff shoulders and upper backs carry.

• Scapular control: teaches shoulder blades to sit and move better—key in stiff/frozen shoulders.

• Graded exposure: short, pain-limited holds build confidence and mobility without irritation.
  These elements align with clinical shoulder protocols that emphasize pain-limited ROM, scapular stabilization, and progressive loading over “stretch harder.” IJSPT+1

Quick myths … busted

• “If it’s stiff, just stretch harder.” → Too much stretching can worsen frozen shoulder; dosage matters. Harvard Health

• “Hanging must be full body weight.” → No. Supported hangs or the sink hinge count.

• “At my age, nothing changes.” → Frozen shoulders do improve with the right plan … and patience. Mayo Clinic

What to expect (2–6 weeks)

• Easier overhead reach … less “pinch”

• Taller posture with less neck/upper-back tension

• More confidence moving your arm through daily tasks
  If pain spikes or night pain worsens, scale back and get evaluated.

Why Redefined Yoga?

This is one of many safe, trusted methods we use. We prioritize strength + stability + mobility, taught step-by-step, so you move better with less pain—without flow-for-the-sake-of-flow or deep end-range stretching.

Real People. Real Results.

"As someone who is suffering from neck and shoulder pain, I want to thank you for these exercises. Doing these along with the videos you have made that also deal with these areas, I can definitely say that I can feel a big improvement in my pain and flexibility." - Stacie

"Just a one hour class 'on shoulders' [with Brian] helped my shoulders to move better. Exercises were easy to follow and understand. It worked wonders." - Linda

If your back is feeling stiff, try these simple movements. They may help your shoulders, too.

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Read More:

Harvard Health: https://www.health.harvard.edu/pain/how-to-thaw-a-frozen-shoulder

Redefined Yoga: https://www.redefinedyoga.com/blog/the-hidden-dangers-of-deep-stretching-after-50-and-what-to-do-instead

Redefined Yoga: https://www.redefinedyoga.com/blog/yoga-wrecked-my-back-so-i-created-a-safer-way-to-move