Shoulder periarthritis, also known as “frozen shoulder”, “fifty shoulder” or “frozen shoulder”, is referred to as frozen shoulder. This disease occurs around the age of 50 and is more common in women than men. It often develops unilaterally, but in a few cases, it develops bilaterally at the same time, and in some cases, it develops again after one side is healed. The causes of this disease are related to the decrease of hormone level, moisture, cold and chronic strain. The disease has a tendency to heal on its own, which means that most patients will heal after a few years without treatment. However, if the condition affects mood, sleep, diet, daily life or work, it should be seen and treated promptly. The main symptoms of the disease include two aspects: first, shoulder pain, sometimes involving the back of the neck and upper arm, and pain that is pronounced at night. Secondly, the shoulder joint movement is limited, which affects daily life such as washing, combing hair and dressing. The treatment methods for this disease include physical therapy, massage and tui-na, exercise therapy, oral analgesics, local closure and small needle release therapy. Among them, physiotherapy, massage and massage, oral analgesics are suitable for patients with early stage and mild disease, while local closure and small needle knife release therapy are suitable for patients with longer history and more serious disease. Exercise therapy, on the other hand, is self-rehabilitation therapy under the guidance of a physician and can be performed at home or at the workplace. It can be used solely by patients with mild disease or as an adjunct to other therapies. It must be noted that the effect of this therapy is not immediate, and patients who use this therapy must be persistent and patient. In our actual clinical work, we have summarized a set of practical, patient-friendly and memorable ten exercise therapy, clinical practice has proved to be effective and popular among patients, as described below. 1.Pulley swing method. Install a pulley with a slot in the wall or a high place at home, with a nylon rope through the pulley, nylon rope at each end of a plastic ring, the length of the nylon rope to hold the ring with both hands just after the hands on both sides of the flat stretch as appropriate. Sitting or standing position, both elbow joints straight, with the healthy side of the hand as far as possible to pull the affected upper limb upward, each time 50 ~ 100, a day can be repeated 3 ~ 4 times. This method of clinical practice has proved the best results. 2, gecko climbing wall method. Stand in front of the wall, both feet about 15-20 cm from the wall, the affected side of the hand holding the wall, from low to upward climbing, until the highest point, and then put down the hand, 20-30 times each time. Each time it is best to mark on the wall the highest point reached by the middle finger on the affected side, the highest point upward movement is the degree of improvement of the disease. This method is more objective in determining the efficacy of the treatment. 3, free hand shaking method. Standing or walking, two arms to do the opposite direction of the back and forth gently swing, can be combined with the waist twisting, and gradually increase the swing amplitude, each time 50 ~ 100. This method moves beautifully, dashing, especially suitable for morning exercise and in the park. 4.Slip and shrug method. Sitting or standing, elbow joints curved into 90 degrees, two shoulders shrugging, from weak to strong, each time 50 ~ 100. 5.Kunpeng wings method. Standing position, the upper body bent forward 9 0 degrees, two arms straight up to the sides, and the body into 90 degrees, as far back as possible, stop about 1 minute and then put down, each time 30 ~ 50. 6, underwater moon method. Standing, two feet shoulder width, the upper body bent forward, the affected side of the forearm from the bottom up to do fishing action, 30 to 50 times each time. 7, rotate the shoulders to draw a circle method. Standing, two feet shoulder width, waist forward bend 9 0 degrees, upper limbs naturally drooping, muscle relaxation, do alternate inward to outward and outward to inward drawing circle action. Rotation range from small to large, 50 to 100 times each time. 8, monkey peach method. Suspend an object above as a sign, use the affected arm to touch as much as possible, and gradually increase the suspension, 50 to 100 times each time, this method is not suitable for older patients and patients with cardiovascular disease. 9.Long whistle to the sky method. Sitting or standing position. Two fingers crossed, palms up, high above the head and gradually stretch upward until the maximum, 30 ~ 50 each time. 10.Free swimming posture method. Standing or walking, the upper body can be slightly flexed forward, alternating double upper limbs, in the order of downward, backward, upward and then forward, just like the way the upper limbs move in freestyle swimming, 50 to 100 times each time. The above treatments can be selected according to the specific environment, conditions, physical condition, etc. The number of times and intensity should be appropriate, too frequent and too strong exercise may lead to aggravation of the disease, as the saying goes, “speed is not enough”. Patients can do all of the above exercises or choose to do them at their discretion. As long as you keep exercising and pay attention to keeping the shoulder warm, the function of shoulder joint movement will be restored gradually.