Stop forcing your frozen shoulder and start coaxing it.
A frozen shoulder is the one shoulder problem where pushing into the stretch makes it worse. Tell Vinys what your shoulder can't do and how it feels today, and in about two minutes you're following a gentle 20-minute video session that moves it to the edge of its range and never past it. First session free.
Built with physiotherapists and with Lee Albert, NMT
This is the session, not a class. One guide, one movement at a time, a gentler version always one tap away.
“I came for my shoulders and stayed for my nervous system. The sessions start slow enough that my brain actually settles.”
Anne B. · Neck and shoulder pain, anxiety · Vinys member
The harder you push a frozen shoulder, the harder it holds.
You feed the bad arm in first and still wince before it's through.
Rolling over is the only fix, and the ache follows you back to sleep.
You reach with the other arm and tell yourself it doesn't matter.
A frozen shoulder is a joint capsule that has tightened, and early on it's inflamed too. Push into that stretch and the shoulder guards harder, hurts for longer, and can stay in the painful phase longer than it needed to. It thaws in its own time, over months, but gentle daily movement to the edge of the range and never past it eases the ache and helps the thaw arrive sooner. Vinys builds every session to stop at your edge, and moves the edge only as your shoulder allows.
The YouTube stretch you just tried
Same range for every one of its million viewers
- Pushes into the stretch, whatever stage your shoulder is in
- You decide how far is too far, mid-wince
- Someone else's arm, someone else's range
- If it flares you, back to YouTube, search again
Your Vinys session
Starts from what your shoulder can't do
- Asks what your shoulder can't do and how it feels today, then works to the edge of that range and never past it
- Overhead loading and forced end-of-range positions are left out before you start
- Guided every movement, on video, at home
- A gentler version of every movement, one tap away
- An irritable day gets a different session from a settled one
The difference is not a deeper stretch. It's the right edge.
Tell us what today feels like. Then press play.
Tell Vinys what sets it off
What makes your shoulder worse, and how it feels right now. A few taps, no typing.
Vinys builds your session
Movements that don't fit your answers are left out. What's left is put in the right order and amount for today.
Follow the video at home
Around 20 minutes. No equipment. Chair or mat. A gentler version of every movement is one tap away.
Not a preview. A complete session for today.
Real movements from the Vinys library, chosen from your answers. Four of the movements a frozen shoulder session can draw on:
From people who'd stopped hoping.
“I came for my shoulders and stayed for my nervous system. The sessions start slow enough that my brain actually settles.”
“I used to push past every edge. Vinys is the first practice that teaches me how to stay inside the ones that actually hold me.”
“After my back surgery I was terrified of moving again. Vinys filtered out what I couldn't do and slowly rebuilt my confidence.”
“I'd been told to stay active with my knee arthritis, but everything felt risky. Vinys started smaller than I thought possible and built up from there.”
“My hands and wrists rule out half of normal yoga. Every session I get has already thought about that, so I don't have to.”
Built with physiotherapists and with Lee Albert, NMT, neuromuscular therapist, creator of Integrated Positional Therapy, host of the PBS series Three Steps to Pain Free Living, and author of the best-selling Live Pain Free. Where yoga meets physiotherapy: the library is clinically authored and every session is graded, so it behaves like rehab, not like a class you have to keep up with. The research behind this
The four things people ask first.
What if stretching has made it worse before?
With a frozen shoulder it usually has, and that isn't you doing it wrong. Forcing range into an inflamed capsule is what makes it worse. Vinys asks what your shoulder can't do before choosing anything, keeps overhead loading and forced end-of-range positions out, and gives every movement a gentler version. You're never asked to push through pain.
I can't get down to the floor.
Tell us. Every movement has a chair or wall version, and your session is built only from positions you mark as fine.
Do I need yoga experience?
No. It's guided movement, not a class to keep up with. One guide, one movement at a time, at a calm pace.
What does it cost, and what happens after?
Your first session is free. Card only if you start a trial. Afterwards you see the price and decide. Nothing is charged unless you choose to continue.
Your shoulder doesn't need another push.
Tell Vinys what your shoulder can't do and how it feels today. Your first guided session is built from those answers, and you press play in about two minutes.
This is the session, not a class. One guide, one movement at a time, a gentler version always one tap away.