Exercises for frozen shoulder

Nowadays, people are paying more and more attention to health. I wonder if it is because with the development of society, the environment is getting worse and worse, and there are more and more factors that endanger human health. The pursuit of health is actually people’s desire for life, so it is understandable. However, the diseases surrounding people will not decrease as they pursue health, and sometimes diseases strike the body so suddenly. Common diseases among people include colds, rhinitis, pharyngitis, periarthritis of the shoulder and so on. Here is an introduction to frozen shoulder.

In fact, the so-called periarthritis of the shoulder refers to a disease caused by inflammation of the shoulder joint of the human body. The inflammation is usually more severe at night, and the pain is unbearable when it occurs. The incidence rate in women is usually higher than that in men. So what kind of exercise can help you recover from frozen shoulder?

First, let’s talk about the causes of frozen shoulder, which generally include shoulder causes and external shoulder factors.

1. Shoulder causes are:

(1) This disease mostly occurs in middle-aged and elderly people over 40 years old, with degenerative soft tissue lesions and reduced ability to withstand various external forces;

(2) Chronic injury caused by long-term excessive activity, poor posture, etc.;

(3) If the shoulder is immobilized for too long after upper limb trauma, the surrounding tissues of the shoulder will atrophy and form adhesions.

(4) Improper treatment of acute shoulder contusion or strain.

2. External shoulder factors are manifested as:

Referred shoulder pain caused by cervical spondylosis, heart, lung, and biliary tract diseases is transformed into true periarthritis of the shoulder because the primary disease does not heal for a long time, resulting in continuous spasm and ischemia of the shoulder muscles, forming inflammatory lesions.

After suffering from periarthritis of shoulder, the general exercise methods are as follows:

1. Lifting heavy objects

Preparation posture: Stand with legs apart, hold one end of the table with the unaffected side, bend over about 90 degrees, hold a weight of about one to two kilograms on the affected side, such as a dumbbell or sandbag, or an iron or other daily necessities. Keep your shoulders as relaxed as possible during the activity. Action: Swing the shoulder joint forward and backward, left and right, and in clockwise and counterclockwise circles, with the amplitude of the swing gradually increasing. Each set of swinging exercises can be repeated 15 to 20 times, and 2 to 3 sets can be done every day. Effect: Practice shoulder flexion and extension, horizontal adduction, abduction and rotation.

2. Circle drawing therapy on the wall

Action: The patient faces the wall, stretches out his arms, and symbolically draws circles against the wall.

Efficacy: Repeating this action frequently will be of great help in the recovery of periarthritis of the shoulder.

3. Hand climbing wall therapy

Action: The patient touches the wall in front of him with his hands, from low to high, and slowly climbs up with his index finger and middle finger alternately until he reaches a height that he can tolerate. Effect: If you train like this several times a day, you will make progress every day, climbing higher and higher, which is of great help in the recovery of periarthritis of the shoulder.

4. Towel pulling therapy

Action: Take a long towel, grab one end with each hand, and place them behind your back, one hand on top and the other hand on the bottom, and pull it like you are scrubbing your body. When the activity just started. The patient may experience some restrictions, but don't worry, the movements will gradually increase from small to large, and the feeling will get better and better. Efficacy: If you do this several times a day, the condition of frozen shoulder will gradually improve.

The four exercise methods introduced above are relatively common home exercise methods and are very effective. Of course, in addition to these methods, there are many other ways to exercise to help the recovery of periarthritis of the shoulder. In fact, after people suffer from periarthritis of the shoulder, it is generally better not to treat it on their own. For the sake of physical safety, it is better to go to the hospital in time and strictly follow the doctor's instructions for treatment. This will help the body recover as soon as possible.