Six simple exercises to beat frozen shoulder and aging pains, from the coach who trained Ruth Langsford and Kylie Minogue

In a health feature aimed at people in their 60s and beyond, osteopath and fitness coach James Davies outlines six simple exercises designed to banish frozen shoulder and other aches that come with age. Davies, who has treated public figures including Ruth Langsford and Kylie Minogue, argues that pain does not have to be a given with aging and that many conditions can improve with gentle strengthening and mobility work you can do at home.

Davies travels to clients’ homes, assessing how they eat, sleep and sit, so he can tailor treatments to daily life. He spent years treating high-performance athletes, including Mo Farah and Linford Christie, as part of Team GB’s medical staff, and he has since written a book that translates elite-level strategies into practical tools for non-celebrity clients. He emphasizes that pain is not an automatic part of aging, though wear and tear and weaker joints are real possibilities if movement breaks down. “You need to keep mobile because as we go beyond 60, if you have a fall, you don’t want to break a bone,” he says. Davies notes some clients continue working well into their 80s and 90s, and actors are increasingly adopting athlete-like routines.

In the Surrey studio where Davies sees clients, a light, airy space includes an electromagnetic treatment bed and a life-size anatomical skeleton. He describes the core idea: the body will take the easiest route unless you retrain movement. By building daily activity into routines and avoiding long spells of sitting, a person can improve circulation, cognitive flexibility and overall movement. He differentiates between genuine pain and mere discomfort, warning that sharp pain or a history of surgery should prompt a pause and professional guidance before continuing.

Davies’ program rests on six targeted exercises that can be performed at home without special equipment. He notes that beginners should not attempt to complete all moves in one session or push beyond comfortable limits. Instead, start with one ten-minute block and gradually accumulate more practice over days and weeks. He also encourages outdoor activity to supplement indoor work: a 12-minute run or power-walk in a park can help gauge progress and stamina, with a rough distance goal of 1.5–2.1 kilometers depending on fitness.

The six exercises are presented as a sequence that tests balance, mobility and core strength while planning the body to move as a cohesive unit. 1) Single-leg stand to sit, which challenges balance and hip and knee strength while engaging the core; stand in front of a chair, lift one foot, squat toward the chair and sit for a two-second pause, then rise again and repeat on the other side. The goal is ten reps on each side. 2) Floor to stand, a functional move that trains getting up from the floor without relying on momentum, using a controlled sit-to-stand action with the hands and arms aiding balance; perform five reps on each side with a cooperative flow of movement. 3) Overhead squat, which tests shoulder flexibility, hip–back coordination and thigh strength; sink into a squat with arms raised overhead, maintain a straight back and then stand, or slide to a wall-supported version if needed, keeping heels down and holding the position briefly before rising. Ten reps is the target. 4) Standing elbow to knee, a balance and anti-rotation drill that brings the opposite elbow to the knee while the other leg reaches back; perform ten reps per side, replacing a full elbow-to-knee contact with a forearm or hand touch if needed, keeping the movement slow and controlled. 5) Sit and reach, a hamstring and lower-back flexibility test; sit with legs extended and feet spaced, hands overlapped and reach forward while keeping the back straight and knees extended, aiming to touch shins, then toes, and beyond if possible; repeat two or three times with controlled breathing. 6) Leg out and balance, a standing balance exercise that challenges the core and thighs by lifting one leg and holding it in front, to the side or behind while balancing on the other leg; hold for up to a minute and repeat on the other side, progressing by reducing hand support or closing the eyes for added challenge.

Davies stresses that these moves should be adapted to individual limits and can be incrementally increased as strength and confidence grow. His approach blends body work with lifestyle habits, including regular movement, adequate recovery and mindful rest. He advocates short, frequent practice—“144 ten-minute blocks in a day,” he often says—and warns that patience is essential: what looks like a quick fix may require weeks or months of consistent effort.

The goal, Davies explains, is not to rely on surgery or heavy weights to fix ageing bodies but to use mindful, progressive movements to restore function. He notes that some clients may have had injuries or surgeries in the past, and they should approach these exercises with caution, stopping if pain is sharp or movement feels limited. When done properly, he says, the regimen can help people stay independent, reduce pain and potentially delay joint replacements by strengthening surrounding muscles and improving posture.

In practice, Davies combines hands-on treatment—such as targeted massage and joint mobilization—with exercises that reinforce daily movement. He also emphasizes listening to the body: if something feels off, it’s time to reassess technique or seek professional guidance. For those who want more, his philosophy includes a holistic look at how routines, sleep, nutrition and stress affect pain and mobility, reinforcing that aging does not have to mean surrendering activity.

Davies’ approach has drawn attention for its practical simplicity and emphasis on home-based care. In the interview and demonstration, the message is consistent: with the right support and consistent, manageable steps, people in their 60s and beyond can maintain mobility, reduce discomfort and stay active in the years ahead.