How Should Beginners with Frozen Shoulder Start Pilates Safely

1. How Should Beginners with Frozen Shoulder Start How Should Beginners with Frozen Shoulder Start Pilates Safely? Pilates Safely? Living with a frozen shoulder can feel frustrating. The stiffness, pain, and reduced range of motion can affect simple tasks like dressing, reaching overhead, or even brushing your hair. For many people, the idea of moving more when movement already hurts might feel daunting. However, controlled exercise like Pilates can help restore mobility and improve comfort over time. Starting Pilates safely when dealing with frozen shoulder shoulder is about taking small, steady steps, listening to your body, and working within your limits. frozen In this article, we’ll cover what frozen shoulder is, how Pilates can help, and practical steps for beginners to start safely without risking further pain or strain. www.mdhealth.com.au

2. What Is Frozen Shoulder? What Is Frozen Shoulder? Frozen shoulder, also called adhesive causalities, is a condition where the shoulder joint capsule becomes inflamed and stiff. This results in pain and reduced movement in the shoulder. It often develops gradually and passes through three phases: 1.Freezing stage: Freezing stage: Pain and stiffness slowly increase. 2.Frozen stage: Frozen stage: Stiffness remains, but pain may lessen. 3.Thawing stage: Thawing stage: Movement starts to improve again. This process can last months or even years, and it can interfere with day-to-day activities. Because Pilates focuses on controlled and mindful movement, it can be a safe way to manage frozen shoulder while building strength and flexibility in surrounding muscles. Why Choose Pilates for Frozen Shoulder? Why Choose Pilates for Frozen Shoulder? Pilates is known for its gentle, low-impact approach. It works on building strength, balance, and mobility without putting excessive stress on joints. For frozen shoulder, this approach is particularly useful because it: Encourages gentle range of motion without forcing the shoulder. Strengthens surrounding muscles like the back and core, reducing pressure on the shoulder. Improves posture, which often suffers when the shoulder is restricted. Promotes better body awareness, helping you recognise and stop before pain worsens. Safety Considerations before Starting Safety Considerations before Starting If you’re new to Pilates and have frozen shoulder, safety comes first. Here are key points to keep in mind before starting: Get medical clearance: Get medical clearance: Always check with your GP or physiotherapist before starting a new exercise program. Work with a qualified instructor: Work with a qualified instructor: A Pilate’s teacher with experience in injury management can tailor exercises to your needs. Listen to your body: Listen to your body: Pain is a signal to stop. Mild discomfort or tightness can be normal, but sharp or sudden pain should never be ignored. www.mdhealth.com.au

3. Start slow: Start slow: Begin with shorter sessions and basic exercises. Over time, you can increase the duration and difficulty. How to Begin Pilates with Frozen Shoulder How to Begin Pilates with Frozen Shoulder Here’s Here’s a step a step- -by by- -step guide for beginners: step guide for beginners: 1. Start with Breathing and Awareness Before moving the body, Pilates teaches you to connect with your breath. Deep, controlled breathing helps release tension in the upper body, which is often high in people with shoulder pain. Sitting or lying down, practise slow breaths, expanding the ribs with each inhale and gently drawing them in on the exhale. This prepares you for movement and reduces stress. 2. Gentle Shoulder Mobility In the early stages, focus on small, controlled movements that encourage mobility without strain. For example: Shoulder shrugs: Shoulder shrugs: Lift your shoulders towards your ears and gently lower them back down. Shoulder rolls: Shoulder rolls: Slowly roll the shoulders forward and backward in small circles. Pendulum swings: Pendulum swings: Lean slightly forward and allow the arm of your frozen shoulder to hang down, and then gently swing it like a pendulum. These movements keep the joint active without forcing range of motion. 3. Engage Core and Posture Muscles A frozen shoulder often causes compensation in posture—rounding the back or raising the shoulders unconsciously. Pilates corrects this by strengthening the core and back muscles. Exercises like pelvic tilts or bridges (lifting the hips while lying on your back) are safe to start with and don’t involve much shoulder movement. 4. Use Props for Support Props such as resistance bands, small balls, or pillows can help reduce strain. For example, lying with a pillow under your upper back can open the chest gently without pushing the shoulder joint. A band can also support gentle arm stretches while keeping tension light and controlled. www.mdhealth.com.au

4. 5. Modify Arm Positions When doing Pilates exercises Pilates exercises, you don’t always need to place your arms overhead or behind you. Instead, try: Keeping arms by your sides. Resting hands on your lap or hips. Moving only within the pain-free range. This keeps you active without aggravating the frozen shoulder. Example Beginner Pilates Example Beginner Pilates Exercises for Frozen Shoulder Exercises for Frozen Shoulder Here are some gentle Pilate’s exercises suitable for beginners with frozen shoulder. Always check with your health professional before trying them. 1. Pelvic Tilt 1. Pelvic Tilt Lie on your back with knees bent, feet flat. Inhale to prepare and then exhale as you press your lower back gently into the mat. Inhale to release. This strengthens the core and stabilises the spine. 2. Bridge 2. Bridge From the same position, press through your feet and lift your hips slowly off the mat. Keep arms by your sides. Hold for a breath, then lower back down. This builds glute and back strength, supporting better posture. 3. Chest Expansion (with band) 3. Chest Expansion (with band) Sit or stand tall holding a resistance band in front of you. Keep elbows close to your body, gently pull the band outwards. Avoid raising your shoulders. www.mdhealth.com.au

5. This strengthens the back muscles while opening the chest. 4. Seated Arm Circles 4. Seated Arm Circles Sit comfortably with arms by your sides. Draw small circles with your arms, keeping movements slow and controlled. Stay within a comfortable range. This maintains mobility without strain. 5. Cat 5. Cat- -Cow Stretch Cow Stretch On hands and knees, slowly arch you’re back upwards (cat), and then dip your chest down (cow). Keep arms straight but don’t push into pain. This gently mobilises the spine and improves posture. Tips for Progressing Safely Tips for Progressing Safely Increase gradually: Increase gradually: As your shoulder improves, you can slowly introduce more challenging movements like side-lying arm lifts or wall push-ups. Work both sides of the body: Work both sides of the body: Even if one shoulder is affected, train the other side for balance. Add resistance carefully: Add resistance carefully: Resistance bands or light weights can be introduced later, but only with approval from your health professional. Stay consistent: Stay consistent: Short, regular sessions (15–20 minutes, 3–4 times a week) are better than pushing too hard occasionally. When to Stop or Seek Help When to Stop or Seek Help Pilates should not cause pain that lingers after the session. If you feel: Sharp or stabbing pain in the shoulder. Swelling or increased stiffness. Loss of strength or sudden inability to move the arm. Stop immediately and consult your physiotherapist or doctor. www.mdhealth.com.au

6. Final Thoughts Final Thoughts Starting Pilates with a frozen shoulder may seem intimidating at first, but with the right approach, it can be a safe and effective way to regain strength, mobility, and confidence. The key is to begin gently, respect your body’s limits, and make use of modifications where needed. Pilates doesn’t just target the shoulder—it supports your entire posture and core, giving your body the foundation it needs to move more freely. For beginners, the safest path is gradual progress with guidance from a professional. Over time, you’ll likely notice not only improved shoulder movement but also better posture, stronger muscles, and more comfort in everyday tasks. With patience and consistency, Pilates Pilates can be a valuable part of recovery from frozen shoulder. Source: Source: https://vocal.media/humans/how-should-beginners-with-frozen-shoulder-start- pilates-safely Contact Us Contact Us Phone No Phone No: : (07) 3505 1494 Email: Email: admin@mdhealth.com.au Address Address: 14 Huessler Terrace, Milton 4056 www.mdhealth.com.au