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Daily Health Care: Simple Exercises for Frozen Shoulder!
Frozen shoulder, also known as periarthritis of the shoulder or "fifty shoulder," is a disease characterized by chronic degenerative pathological changes in the soft tissues and joint capsule surrounding the shoulder joint. Symptoms mainly include shoulder pain, limited shoulder joint mobility, cold sensitivity, obvious tenderness points around the shoulder joint, and muscle spasms and atrophy. Office workers who spend long hours in front of a computer are particularly susceptible to frozen shoulder. Here are some of the simplest and most convenient functional exercises for frozen shoulder.
1. Perform more shoulder joint movements, especially with appropriate large ranges of motion, for 10 minutes each time. This can prevent adhesions in the shoulder joint and the stiffness and contracture of the shoulder soft tissues.
2. Bending Over to Draw Circles: The patient bends over, letting the affected arm hang down, and swings the arm. With the shoulder as the center, they make circular movements, either from the inside out or from the outside in, using the swing of the arm to drive the shoulder joint.
3. Backward Squatting: The patient stands with their back to a table, hands resting on the edge behind them, and repeatedly performs squats to strengthen the extension movement of the shoulder joint.
4. Wall Climbing: The patient stands facing a wall, raises their hands, and places them on the wall. They then try to "climb" up as high as possible, making an effort to go higher than the previous day.
Long-term adherence to these exercises is beneficial for both the treatment and prevention of frozen shoulder.