1.Frozen shoulder freehand gymnastics
Section 1: Front and back arm swinging exercise
Prepare posture: stand on separate legs, the distance between the two feet is slightly wider than shoulder width, bend your upper body forward about 70°, lift your head slightly, look ahead, and drop both arms naturally.
Action: relax the right arm and try to swing upward, while the left arm relaxes and swings backward as much as possible, then exchange the swing direction between the left and right arms and repeat the above action.
The second section of the left and right arm swing movement
The preparation posture is the same as the first section.
Movements: Relax both arms and swing them to the side as far as possible, then swing both arms back and cross them in front of the chest, repeat the above movements 16 times.
The third section of the ring rotation shoulder exercise
Prepare posture: stand upright with both elbows flexed and both hands on each shoulder.
Movements: Take the shoulders as the axis, surround the shoulders from the front up to the back down 8 times.
Section 4: Shoulder extension exercise
Preparation: Stand upright with both elbows flexed and both hands crossed on the occipital bone.
Movement: Hold your head with both hands behind your head, clench your arms inward, and then spread them outward from the inside as far as possible. Repeat the above action 16 times.
Fifth section of the day-holding exercise
Preparatory posture: stand upright on separate legs with both arms hanging down naturally.
Action: both arms bent to the chest, palms up, hands crossed, up to the forehead, to the wrist joint as the axis, both hands turned outward, palms upward, both hands as far as possible up to support. Then the two arms in accordance with the momentum of the two sides down to restore the starting position. Repeat the above action 16 times.
Sixth section forward punching movement
Preparatory posture: two knees slightly bent, standing on separate legs, shoulder-width apart, both hands clenched fist placed in the waist, fist heart up.
Action: punch forward with force with the right hand, the center of the fist turns downward, and the left fist retracts with force to the waist. Repeat the above action 16 times.
Section 7 side punching movement
Preparation posture with the sixth section.
Action: punch to the side with force with the right hand, with the fist turning downward, and the left fist retracting with force between the waist. Repeat the above action 16 times.
2.Stick gymnastics for frozen shoulder
Section 1: Stick front supination
Prepare posture: stand upright with your legs parted and shoulder width apart. Hold the stick in front of your body with both hands, spacing as wide as your shoulders.
Action: Hold the stick with both arms in front to the upward position, while raising the head and chest; both arms drop to the starting posture by the front. The above actions 16 times.
The second section holds the stick side up
Prepare for the posture: stand upright on separate legs, shoulder-width apart. Both hands hold the ends of the stick in front of the body, palms facing each other.
Action: swing both arms to the affected side to the side above the direction of the affected arm, the other side of the upper arm swing to the front of the body flat flexion; both arms swing back to the starting position. The above action is repeated 16 times.
The third section holds the stick after lifting
Preparatory posture: stand upright on separate legs, shoulder-width apart, with both hands close to the back of the body, holding the gymnastic stick.
Action: Bend the elbows to lift the gymnastic stick as far as possible, and restore it to the starting position. Repeat the above action 16 times.
Fourth section of the stick holding back extension
Ready position: stand upright on separate legs, shoulder-width apart. Both hands behind the body is holding the stick, the distance between the two arms and the same width as the shoulders.
Action: stretch back with force, while raising the chest, restore to the starting position. Repeat the above action 16 times.
Section V. Arm twisting with a stick
Prepare for the posture: stand upright on separate legs, shoulder-width apart. Both hands are holding the stick in front of the flat, the distance between the two arms and the same width as the shoulders.
Action: twist the right arm downward to the fist upward, twist the left arm upward to the fist downward, twist the stick horizontally to vertical by the body, repeat the above action 16 times.
Sixth section holding a stick around
Prepare for the posture: stand upright on separate legs, shoulder-width apart. Both hands are holding the stick in front of the body, the distance between the two arms is the same width as the shoulders.
Movements: swing both arms to the right, and from the right side to the left by lifting to the front of the body; restore to the starting position. The back action is the same as before, but in the opposite direction. Repeat the above action 16 times.
Section 7 holding stick back
Prepare posture: stand upright on separate legs, shoulder-width apart. Both hands are holding the stick in front of the body, and the distance between the two arms is the same width as the shoulders.
Movements: both arms are raised in front of the body, bending the arms, placing the stick behind the neck, while raising the chest; both arms are straightened and raised upward; both arms are restored to the starting position by falling in front of the body. Repeat the above action 16 times.
Section 8 hold the stick after the body pull up
Preparatory posture: stand upright on separate legs, shoulder-width apart. The healthy side of the hand on the upper (arm bending) tiger mouth down to hold the stick, the affected side of the hand in the lower, in the body after the tiger mouth up to hold the stick.
Action: The healthy side arm is gradually straightened, and the affected hand is pulled upward with the stick; restore to the starting position, and repeat the above action 16 times.