Shoulder pain and difficulty moving? Follow these 5 moves to easily cure frozen shoulder!

Speaking of "periarthritis of shoulder", I believe everyone is familiar with it; Changde Fourth People's Hospital introduced that periarthritis of shoulder, the full name is periarthritis of shoulder joint, commonly known as frozen shoulder and frozen shoulder. The shoulder joint is the largest and most flexible joint in our upper limbs, and it is also one of the joints that is most easily "tired", so this disease is more common in manual laborers.

1. Characteristics of frozen shoulder

1. The pain is severe, and often mild during the day and severe at night. Many people can tolerate it during the day, but have trouble sleeping at night, especially lying on the side with shoulder pain. At first, most shoulder pains are chronic, and then the pain gradually intensifies, dull pain or knife-like pain, and continuous pain. Climate change or fatigue often makes the pain worse.

2. Limited movement: The movement of the shoulder joint in all directions will be limited. For example, it is difficult to complete actions such as combing hair, dressing, washing face, and putting hands on waist. In severe cases, the elbow joint will also be affected, such as the hand cannot touch the shoulder on the same side.

3. The affected shoulder is afraid of cold, even in summer, the shoulder is afraid of being blown by the wind. Especially now when the temperature is low, severe cases often need to use cotton clothes, towels, etc. to keep warm.

2. Rehabilitation training methods

Preparation before training: Before performing shoulder functional training, you should do a local warm-up.

1. Wall climbing. Face a flat wall, keep about one-third of your arm's length away, and slowly climb up the wall with both hands or one hand, raising your arm as high as possible and then slowly lowering it back to the original position. Repeat 10 to 20 times a day. During the exercise, pay attention to your own comfort and tolerance, so that each "climbing" is within the range of painless or slight pain.

2. Bend over and shake your shoulders. Bend over with your arms straight and hanging down, and do shoulder joint rotation exercises, starting from small to large, and from slow to fast.

3. Shoulder adduction and abduction exercise. Cross your hands behind your neck, and try to draw your shoulders inward and outward as much as possible, repeat several times.

4. Gymnastics exercises. Hold the gymnastics stick with both hands. In front of the body: straighten your arms, then repeatedly lift them upwards, stretching them as far as possible behind the head; behind the body: hold the stick with both hands and lift it upwards with force.

5. Draw circles with your shoulders forward and backward. Stand naturally, let your arms hang naturally, and draw circles with your shoulders forward, upward, and backward, starting from small to large, repeatedly, ten to fifteen times each time, once a day.

Because frozen shoulder is very common in life, it is easy to be ignored in the early stage of the disease. Some people think that they can get through it by taking some painkillers, and some people think that they can get better by doing more activities. In fact, this is a big misunderstanding. Generally speaking, some patients with mild frozen shoulder can heal themselves without exercise and treatment. However, for patients with severe and long-term pain, forced exercise will only aggravate the pain and even cause secondary injury.

Therefore, it is recommended not to deal with it blindly on your own. If you have pain without obvious external causes, you should go to the hospital for treatment in time.

Hunan Medical Chat Special Author: Kuang Feiran, Ward 1, Pain Rehabilitation Department, Changde Fourth People's Hospital

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(Edited by Wx)