Frozen shoulder is all about self-exercise, and if you do it properly, you will get twice the result with half the effort.
1.Bending and shaking shoulder method
Bend your back and stretch your arms, and do the shoulder joint rotation movement, from small to large, from slow to fast.
2.Wall climbing exercise
Facing the wall, use both hands or one hand to slowly climb up the wall, make the upper limbs as high as possible, and then slowly go back down to the original place, repeat several times.
3.Pull the hand after the body
Hands backward, from the healthy side of the hand pull the affected wrist, gradually pull upward, repeatedly.
4.External rotation exercise
Stand with your back against the wall, clench your fist and bend your elbow, rotate your arm outward, try to make the back of your fist touch the wall, and repeat several times.
5.Shoulder inward and outward exercise
Cross your hands at the back of your neck and try to adduct and abduct your shoulders, repeat several times.
6.Shake hands exercise
In a standing position, do forward flexion, backward extension, inward contraction and abduction of the shoulder joints, with small to large movements, repeatedly.
7.Support pulling1
Support the fixed object behind you with both hands, lift the chest and abdomen, and pull the affected limb backward.
8.Support pulling 2
The patient supports fixed objects with both hands (such as the edge of the bed, table) to do squatting, and use the weight to pull the affected limb upward to lift straight.
①In the acute stage, shoulder joint pain is the main manifestation. In the early stage of inflammation, the shoulder pain is unbearable and often characterized by lightness of the day and heaviness of the night. In the acute stage, exercise should be reduced and rest should be given. Strenuous activity is not conducive to inflammation absorption, but will aggravate inflammation exudation and cause more extensive joint adhesions in the future.
In the acute stage, the main treatment should be anti-inflammatory and pain-relieving, with topical application of anti-stasis and dispersion drugs, such as the application of active wine to relieve pain and disperse inflammation. It can also be combined with physical therapy such as medium frequency and electroacupuncture treatment.
The main manifestation of the adhesion phase is the reduction of pain and the limitation of shoulder joint movement, such as the inability to lift, which often affects daily life; the recovery phase is when the shoulder joint pain basically disappears and the joint function starts to recover to complete recovery.
The treatment of adhesions and recovery period is based on massage, massage and especially functional exercises. The best time to prevent joint adhesions is when functional exercises start. The degree and quality of functional exercises are directly related to the recovery of joint function.