Thirty सत्रs.
Twelve minutes each.
A shoulder that reaches.
Five phases, 180 different movements, no repeats — from pendulum swings on a frozen shoulder to overhead pressing and the get-up. Built for stiff shoulders, painful arcs and weak cuffs alike. At home, with a wall, a chair, a table, a broomstick, a towel and a backpack or two water jugs.
Before you start
See a doctor first — do not start — with an arm you cannot lift at all after an injury; visible deformity or a suspected dislocation; a hot, red or swollen shoulder with fever; chest tightness, breathlessness or arm pain on exertion; progressive weakness or numbness; or unexplained night pain with weight loss.
The pain rule: up to 4/10 during, back to your normal by the next morning, no worse week to week.
Stiff or frozen shoulder: work at the edge of range with a mild stretch. Gentle beats aggressive — forcing a capsule makes it angrier and slower.
Painful arc: if it catches between shoulder and head height, stay below that line and raise it week by week. Every सत्र has a lower option.
Progression: every movement has an easier and a harder version. Two clean सत्रs on a level earn the next.
Kit: a wall, a chair, a table, a broomstick, a towel and a loaded backpack or two water jugs.