1.Shaking shoulder method.
The patient stands in a standing position, with the upper body leaning forward, both upper limbs dropping naturally, and both knees bent and flexed. Take a step forward with the left leg and shake the shoulders with the upper arms to the left side of the body, then take a step forward with the right leg and shake the shoulders with the upper arms to the right side of the body (Figure 3-25), alternating to complete the above shaking movements. The amplitude of the shoulder shaking action is small and gradually large, repeat 10-15 times, 1-2 times a day.
2.Cloud technique.
The patient stands in an upright position with legs separated and shoulder-width apart. The left leg takes a step forward and the left upper limb rotates clockwise, while the right upper limb rotates counterclockwise and crosses in front of the body, i.e. doing the “cloud hand” action in place (Figure 3-26). The amplitude of the cloud hand movements from small to large, repeat 10-15 times, 1-2 times a day.
3. Surrounding method.
The patient stands with both elbows flexed and both hands on the same shoulder. Rotate both shoulders clockwise for 5 times, then change to counterclockwise for 5 times and relax, then rotate both shoulders counterclockwise and then clockwise for 5 times (Figure 3-27). Alternate for 5-10 times, 1-2 times a day.
4. Rotation method.
The patient stands in a standing position with legs separated and shoulder-width apart. The waist is rotated left and right, while driving the double upper limbs to sway back and forth with the rotation of the waist, gradually increasing the speed of waist rotation to increase the amplitude of the swaying of the double upper limbs. On this basis, the patient’s waist remains stationary, the two arms alternately sway back and forth, swaying amplitude and speed gradually increase, do 5-10 minutes, 1-2 times a day.
5.Spreading wings method.
Patients stand in a standing position, legs apart, shoulder-width apart, arms naturally hanging down. Arms on both sides of the body to do flat lifting action, and gradually straighten the arms upward, stay 1-2 seconds, the original path back to the starting position (Figure 3-28 ). Can gradually increase the speed and amplitude of the action, repeatedly do 10-15 times, 1-2 times a day.
6. Back hitching method.
Patients stand in a standing position, first touch the right shoulder with the left hand, while the right hand is placed behind the waist, stay for 1-2 seconds, return both arms to the original position, then change to touch the left shoulder with the right hand and place the left hand behind the waist (Figure 3-29). Alternate for 10-30 times. The speed and amplitude of the arms movement can be gradually increased.
7. Suspension arm method.
The patient lies prone on the bed, and the upper limb on the affected side hangs next to the bed, so that the muscles are fully relaxed, thus reducing pain. On this basis, make the upper limb swing and abduction, external rotation movements. Repeatedly, do 2-3 times a day.
8. Arm compression method.
The patient’s feet are in a lunge. If the right shoulder is painful, the right leg is in front; if the left shoulder is painful, the left shoulder is in front and the body is 40-50 cm from the edge of the table. Straighten the arm on the painful side, place the palm of the hand on the table, press the painful shoulder joint with the palm of the opposite hand, and at the same time, make flexion movements of both lower limbs, so that the body moves up and down. The patient determines the intensity of the arm compression and the duration of the exercise according to the degree of pain in the frozen shoulder. The number of arm compressions should be small at the beginning, and then gradually increase the intensity. It can be done 3-5 times a day or at any time.
9.Suspension method I.
Choose a “horizontal bar” (such as a bar, exercise machine, tree branch, lintel, etc.). The patient stands under the bar, holds the bar with both hands and keeps both feet off the ground, using the body weight to extend the shoulder joint to release the soft tissue adhesions in the shoulder (Figure 3-17). This exercise is performed 2-3 times a day, and the duration of each exercise depends on the patient’s physical condition. Patients should check the strength of the “crossbar” when performing the above exercise and confirm that it is safe before exercising to prevent the “crossbar” from breaking and becoming dangerous.
10.Suspension method two.
Install a “hanging ring device” indoors or outdoors. Patients stand or sit under the “ring device”, hold the ring with both hands, make the shoulder joint extremely extended, maintain 3-5 seconds and then relax, repeatedly exercise, 2-5 times a day, gradually increase the amount of exercise.
11.Punching method.
Patients standing or sitting position, hands clenched fist, both fists alternately to the top of the head for “punching” action, each punching 10-20 times, 3-5 times a day. You can also exercise at any time.
12.Dry swimming method.
Patients stand in a standing position, lean forward, extend their hands forward and make “paddling” movements (i.e. make breaststroke movements), or make freestyle and backstroke movements. By completing the above movements, the shoulder joint can be moved to the maximum extent, which is conducive to reducing shoulder joint adhesions and relieving shoulder joint pain. Repeat each movement 20-30 times, 2-3 times a day. Can also be held at any time.
13.Squatting method.
Patients stand facing the edge of the table, hold the edge of the table with both hands, straighten both upper limbs, slowly make squatting movements, so that the bilateral shoulder joints gradually make passive forward flexion movements, until the squatting in place or the affected shoulder joint pain, repeatedly. Do this 20-40 times each time, 2-5 times a day, or whenever you want.
14. Shoulder shrugging method.
The patient stands or sits, crosses his arms and first shrugs his shoulders upward and downward (Figure 3-30A). Then shrug the shoulders back and forth (Figure 3-30B). Do this 20-40 times each time, 2-4 times a day, or anytime.
15. Ear pulling method.
With the patient standing or sitting, alternate hands to grab the opposite ear from the back of the head. By doing this action, the shoulder joint will be abducted and posteriorly extended, which will help to reduce the adhesions of the shoulder joint. Do this 20-30 times each time, 2-3 times a day, or whenever you want.
16.Totian method.
After holding for 5-10 seconds, swing both upper limbs back and forth to complete the flexion and extension of the bilateral shoulder joints, then return to the starting state and repeat. Do this for 10-15 times each time, 3-5 times a day, or anytime.