Oefeningen bij frozen shoulder — pendulum + sleeper + cross-body

Adhesive capsulitis traps the shoulder in a fibrotic capsular contracture. The single biggest mistake is pushing aggressive ROM during the early painful phase — the capsule responds by getting tighter, not looser. Phase 1 (painful, 0-3 months): pendulum swings only. Lean over a table, let the arm dangle, use your hips to swing it in small circles. Zero muscle effort. Phase 2 (frozen, 4-9 months): add sleeper stretch (side-lying, press the bent forearm toward the floor) + cross-body stretch (pull the affected arm across the chest at shoulder height). 30-second holds, mild stretch only, never sharp pain. Phase 3 (thawing, 10-24 months): progress to wall slides and external rotation with a band. The whole condition is self-limiting on a 12-24 month timeline; the exercises shorten it and prevent loss of function.

Volya catalogues pendulum-swing, sleeper-stretch, cross-body-shoulder-stretch, wall-slide-scapular, and external-rotation-band as separate entries with phase-appropriate cues. The cue that protects you: 'mild stretch, never sharp pain' on sleeper and cross-body — pushing into pain triggers a protective spasm that undoes the work of the previous session. If you have diabetes type 2 (40% comorbidity with frozen shoulder) the planner factors this in. For acute, post-operative, or no-improvement-after-3-months presentations, see an orthopedist — corticosteroid injection + hydrodilatation can accelerate phase-1-to-2 transition.