Exercise to prevent frozen shoulder?

Frozen shoulder is a relatively common chronic disease. Once you suffer from frozen shoulder, the first problem will be the shoulder. Secondly, the soreness after the injury to the shoulder will affect the movement of the shoulder, which will cause a lot of inconvenience to our daily life. Many people think that frozen shoulder is a minor illness and do not take it seriously. In fact, frozen shoulder is not a minor illness and must be treated in time. The worsening of frozen shoulder will cause serious harm to our body. So what exercises can prevent frozen shoulder?

Prevention and treatment measures for frozen shoulder

1. Keep warm

Cold shoulders are a common cause of frozen shoulder. As cold and damp air invade the body, it can cause contraction of muscle tissue and small blood vessels, slowing down tissue metabolism and producing more metabolic products. For example, lactic acid and pain-causing substances accumulate, stimulating muscle tissue and causing spasms. Over time, it can cause fibrous degeneration of muscle cells and muscle contraction dysfunction, leading to various symptoms. Therefore, it is very important to keep warm in daily life, especially to avoid cold shoulders, in order to prevent periarthritis of the shoulder.

2. Strengthen functional training

Exercise is very important for shoulder periarthritis. You should pay attention to the movement of the joints. You can practice Tai Chi, Tai Chi sword gateball regularly, or do double-arm suspension at home, use tensioners, dumbbells, and swing your hands, etc. But you must pay attention to the amount of exercise to avoid damage to the shoulder joint and surrounding tissues.

3. Correct bad posture

People who often work at a desk with their shoulders often in abducted position are at high risk of periarthritis of the shoulder. Therefore, this group of people should pay attention to adjusting their posture to avoid long-term bad posture that causes induced strain and cumulative injuries.

4. Pay attention to related diseases

Some frozen shoulder are caused by other diseases, such as diabetes, cervical spondylosis, shoulder and upper limb injuries, chest surgery and neurological diseases. People with the above diseases should closely observe whether they have symptoms of shoulder pain and whether the range of joint motion is reduced. They should also carry out active and passive movements of the shoulder joint to maintain the mobility of the shoulder joint.

5. Active prevention of the healthy shoulder

For patients who have already developed frozen shoulder, in addition to actively treating the affected side, they should also prevent the healthy side from developing the disease. Studies have shown that 40% of patients with frozen shoulder will develop frozen shoulder 5-7 years after the onset of the disease; about 12% of patients will develop bilateral frozen shoulder. Therefore, targeted preventive measures should also be taken on the user side.

How to prevent frozen shoulder 1. To prevent frozen shoulder, use the one-handed shoulder pressing method:

Take the right shoulder as an example. Both feet are in a bow stance, with the right foot in front, about a foot away from the table; the left foot is stretched out behind. Place your right hand on the table, press your left palm on your right shoulder, and use your body to swing downward and backward.

2. To prevent periarthritis of shoulder, hold your head with both hands:

Stand with your feet shoulder-width apart and hold your hands tightly behind your head; spread your elbows apart and parallel to your body; bring your elbows together as if holding your head, and repeat this process over and over again.

3. To prevent periarthritis of shoulder, use chest expansion and shoulder separation method:

Stand with your feet shoulder-width apart, place your hands in front of your chest, with your elbows level with your shoulders, backs of your hands on top, palms facing down. Expand your mind, spread your shoulders, and inhale; exhale as you return.

4. To prevent periarthritis of shoulder, use the head-on palm method:

Before going to bed at night and before getting up in the morning, lie on your back in bed with your legs straight. Place your palms under your head with your palms facing up and the backs of your hands facing down. Press your head tightly against the center of your palms (press the palm that hurts), for 20 minutes each time. In the first few days, your arms cannot be bent too much and your palms are difficult to stretch out. You can first try sleeping on your side with your head pressing on your palms.

5. To prevent periarthritis of shoulder, pinch and hold the arm:

Sit down and use your left hand to pinch your right arm, from shoulder to wrist, and then from wrist to shoulder, repeat 5 to 10 times, then switch hands.