Suffering from frozen shoulder? Easy exercises that will help you fix it

Frozen shoulders are a condition in which shoulder pain and stiffness do not go away. Pain generally worsens at night and is sometimes severe, making arm and shoulder movement difficult.

Cause

I don’t really understand the cause of frozen shoulders. It occurs when the tissue around the shoulder joint becomes inflamed. After that, the tissue becomes stiff and contracts. This causes pain and discomfort, primarily when raising the arm. In some cases, even excess calcium deposits can cause shoulder freezing.

Other possibilities of frozen shoulders

Injury or surgery to prevent an individual from moving his or her arm. If you have diabetes. Surprisingly, the cause is not yet clear, but people with diabetes are at increased risk of freezing their shoulders. Therefore, it is important to have regular examinations to deal with shoulder illness.

process

Treatment of frozen shoulder usually requires a combination of non-steroidal anti-inflammatory drugs or, in some cases, cortisone injection and, most importantly, physiotherapy of the shoulder. Physical therapy to treat frozen shoulders includes ultrasound, electrical stimulation, range of motion exercises, ice packs, and subsequent strengthening and flexibility exercises. Physical therapy can take weeks or months to recover, depending on the damage to the tissue around the shoulder.

Without aggressive treatment, frozen shoulders can become permanent. Frozen shoulder people need to avoid damaging the shoulder tissue during physiotherapy. Avoid sudden cramping movements and heavy lifting on affected shoulders.

Maintaining optimal long-term shoulder function is essential. Otherwise, the condition may worsen and the shoulder joint may almost stop. Try to improve the range of movement slowly and gradually.

If you continue to feel uncomfortable, talk to your doctor or doctor. A continuous and balanced exercise regimen helps reduce the risk of further shoulder injuries.

Fifty shoulder exercise

Shoulder rotation

As the name implies, this includes the rotation of the shoulder joint by bending the arm from the elbow and placing the finger on the shoulder. Lateral observations appear to have the elbows rotating clockwise and counterclockwise.

Pendulum rotation

With the support of a chair, lean forward so that your upper body is almost parallel to the ground. Draw a hand circle clockwise and counterclockwise.

Scapula mobility

This is like shrugging. Lift the shoulder joint along the extension and contraction. Simply point your hand down (neutral) and draw a circle of shoulder joints clockwise and counterclockwise.

Mobilization of shoulder area (front and side)

Place your hands (sideways) so that your arms are almost parallel to the ground. If that is not possible, it will work at lower heights. Then bend your knees (squats) and raise your arms above your shoulders. You need to do the same for front mobilization — rotate your body so that your arms are in front. In the third variation, you can lean forward from your hips.

Towel assist stretch

Front raise (bending): Hold the towel firmly and raise your arms to a comfortable level at the front.

Shoulder extension: Hold the towel firmly and raise your arms back — start from behind your buttocks and raise according to your level of comfort. Internal rotation: Hold the towel with one hand behind the head parallel to the spine. Then hold the other end of the towel behind your waist with your other hand. Then, with the help of the upper hand, slowly pull the lower hand up. Gradually expand the range of movement.