For the past few weeks, I've been doing a lot of this:
then I saw a doctor, who told me to do some of this: stretch and hold for 5 seconds,
and some of this: more stretching and holding, sets of 10, three times a day.
It's impossible to move the shoulder in the ways indicated on the sheet I've been given, without moving the back muscles too, and bracing the legs, holding firm so that the body doesn't twist while pushing/pulling the arm/shoulder to the left or right, up or down.
After a month of protecting the shoulder, I'm told I can use it as normally as possible to encourage it to move. So I pegged out my washing, carried home a lightweight bag of library books. Only two books, that's light, right?
The exercises are a little painful, but necessary, the aching in associated muscles not so welcome, but easily fixed by a little walking exercise.
The weather is great for walking, breezy, sunny, the ever present hayfever is annoying, but at least I'm getting up off my bum. So maybe it won't assume the dimensions of my couch after all.