Frozen shoulder is also known as frozen shoulder, and is commonly referred to as “frozen shoulder”. The main symptoms of periarthritis are shoulder pain and limited joint movement, tendon stiffness and stiffness, sometimes increased pain at night, and sometimes pain radiating to the forearm and hand. The common cause is inflammation of the bursa, tendons and nerves around the shoulder joint caused by sprains or chronic strain and rheumatism.
For most patients with frozen shoulder, a combination of medication and frozen shoulder fitness therapy can reduce pain in patients with severe frozen shoulder and largely heal patients with mild cases. Frozen shoulder fitness therapy mainly focuses on moving the joints and muscles of the shoulder, which mainly includes three concepts: pushing to relax the muscles, stretching to exercise the joints, and suspension to pull the adhesions, and from these three concepts, three basic exercise methods are formed.
I. Tui Na Massage Method
Massage and massage are called “warm-up exercises” for patients with frozen shoulder. Under the effect of massage and tui-na, the electromyographic activity is strengthened and heat production is increased, which can drive away the wind, remove the cold and dry the dampness, so that the symptoms can be improved significantly.
The specific method is: after getting up in the morning, face the east, stand in a place with fresh air, use your healthy hand to knead the shoulder and massage it for about 5~10 minutes. There are many acupuncture points in the shoulder, and they are interrelated, such as Fengchi, Shoulder Point, Shoulder Well, Tianzong, Quchi, Hegu, A-Yi, etc. It is not necessary to look into the specific part of each acupuncture point, just pinch where the pain is strong, until the affected part of the shoulder feels warm, or even hot and swollen, and changes from numbness to acidity, then it can be considered that the effect on the disease-causing part has occurred. At this point, you can start to exercise the shoulder to consolidate the therapeutic effect of massage.
Second, active exercise method
The purpose is to make the joint flexible and stretchable through shoulder exercises, so that the tendon can increase its toughness and elasticity to reduce pain and restore the normal function of the tissues around the shoulder joint.
1.Arm flinging exercise
Swing the arm on the painful side straight and fling it back and forth 10~15 times, then fling it left and right 10~15 times. The range of movement can be from small to large, the speed from slow to fast, and the strength from weak to strong.
2, before stretching exercise
The use of ready-made railings or chair back, the height between the chest and abdomen is appropriate. Hands pull the bar or chair back, slowly squat, the body’s center of gravity will fall on the two arms, pause for a moment, and then slowly stand up. This action will be done repeatedly, generally do 1 to 3 minutes to have a significant effect.
3, side stretching exercise
The use of ready-made railing or chair back, the height between the chest and abdomen is appropriate. The body side to the railing or chair back, the pain side of the arm pulled hard on the railing or chair back, slowly squatting, the body’s center of gravity will fall on the arm, pause for a moment, and then slowly stand up. This action will be repeated 10 to 15 times.
4, after stretching exercise
The use of ready-made railings or chair back, the height between the chest and abdomen is appropriate. Both hands held behind the back, palms up, pull the bar or chair back, slowly squat, so that the body’s center of gravity down. A short pause, slowly stand up, repeatedly 10 to 15 times (squatting degree according to the patient’s ability to bear to determine).
5.Front supination exercise
Patients holding a 80 to 100 cm long, generally thick round wooden stick (with the power of the available metal stick), both hands slightly wider than shoulder spacing, swing straight arms, do the front up movement, generally do 10 to 15 times.
6.Front upward pushing exercise
Patients hold a 80-100 cm long, generally thick round wooden stick (or metal stick), first bend the elbow in front of the chest, then both hands palm forward to hold the stick and shoulder level, do upward pushing action, arm straight, and then slowly restored to the shoulder. This action is repeated, generally 10 to 15 times.
7.Swinging movement
Patients hold a fitness ball or other heavy object in each hand (the weight depends on the body condition), straighten the arms, and alternately do front upward swing and backward upward swing 10~15 times.
8.Side pendulum exercise
Patients hold a fitness ball or other heavy object in each hand (the weight depends on the body condition), alternately do side front swing and side back swing 10~15 times.
9.Wrap-around exercise
Patients bend their elbows, take the shoulder joints as two axes, do forward and backward winding movements (similar to rowing), in a loop, from small to large amplitude, slow to fast speed, weak to strong, forward winding and backward winding 10~15 times each.
10, hand-pulled rubber band movement
Take a rubber band with slightly greater elastic strength, one end of which will be fixed, and then, facing or back to the rubber band, hold the rubber band, do to the bottom or the front of the stretching swing 10 to 15 times (the elasticity of the rubber band should depend on individual body conditions).
11, hand climbing wall exercise
Patients stand facing the wall, legs apart and shoulder width. Then, bend the elbows of both hands to hold the wall, gradually move up and do the wall climbing action, until the arms can be straight, or to the limit of the pain tolerance. After each style, stay for a moment and do 10-15 times repeatedly. When doing this action, you should pay attention to the posture of the body and keep the balance of the shoulders.
12.Self-holding suspension exercise
Patients stand in front of the bar, or use a wooden stick placed across the door frame, placed firmly. Then, hold the bar with both hands and slowly lift the feet off the ground to suspend the body from the bar. Generally adhere to 15~30 seconds, gradually extend the suspension time.
Passive exercise method
1.Arm pulling exercise
Let the patient adopt a sitting posture, others hold the patient’s wrist with one hand, hold the patient’s elbow joint with the other hand, slowly pull upward, so that the elbow joint is bent to straight, to the degree that the arm is straightened above, and then slowly put down. Generally, this can be done 10~15 times.
2.Pulling shoulder exercise
Let the patient hold his head at the back of the pillow with his arm, others fix the patient’s shoulder with one hand, hold the patient’s upper arm with the other hand, and slowly lift upward until the elbow is parallel to or higher than the shoulder. Then repeat, usually doing 10~15 times.
3.Turning elbow exercise
Let the patient bend his elbow, hold his wrist with one hand, fix the patient’s upper arm with the other hand, and slowly turn the elbow joint clockwise for 5 times. Move from small to large, from slow to fast, from weak to strong.
4.Shoulder rotation exercise
Let the patient bend the elbow, hold the patient’s wrist with one hand, hold the elbow with the other hand, turn the shoulder 5 times in the clockwise direction, and then turn the shoulder 5 times in the counterclockwise direction, from small to large, from slow to fast, and from weak to strong. At the interval of every 5 rotations, lift the patient’s shoulder from the armpit a few times and then rotate it again, the effect will be more obvious.
5.Elbow lateral raise exercise
Let the patient bend the elbow and hold the back of the head with the hand behind the occipital area, others fix the patient’s shoulder with one hand and hold the elbow with the other hand, slowly lift the patient’s shoulder upward to a position slightly higher than the shoulder, and then press the patient’s shoulder downward with the hand fixed by others for 3~5 times. Repeat this movement for 5~10 times.
6. Behind-the-back shoulder pulling exercise
Have the patient hold both hands together behind the back, bending the elbows with the palms facing backward; others use both hands to fix the patient’s two elbows respectively, while pressing both hands inward and downward with force 10~15 times.
Fitness therapy can play a role that drugs cannot play, through exercise, can accelerate local tissue blood circulation, have increased blood flow, improve microcirculation, restore the elasticity of the blood vessel wall and other effects. In particular, it can reduce swelling and disperse bruising, speed up the absorption of accumulated blood in the tissues, and prevent re-adhesion of joints, thus promoting early recovery from frozen shoulder.
Notes on Frozen Shoulder Fitness Therapy.
1. Patients should develop good living habits and pay attention to keeping the shoulder warm at night when sleeping.
2. Patients should avoid overworking the shoulder, and pay attention to prevent trauma. Sleeping in convective wind and humidity is strictly prohibited.
3.Patients should adopt fitness therapy step by step, the amplitude and intensity of exercise should be from small to large, from weak to strong, pay attention not to get cold when exercising, and keep warm immediately after exercise.
4, patients using fitness therapy should be persistent, do not lack perseverance, relaxation exercise.
5, patients in the process of treatment, sometimes there will be aggravation of symptoms, but it does not mean that the disease worsens, but a pathological improvement of the response process. Therefore, patients can not use this as a reason to give up fitness therapy exercise.
6, patients using fitness therapy, to have a tenacious will. As long as they do not fear pain and do not avoid treatment, they will be able to gradually strive to achieve the effect of eradication.