Frozen shoulder is a condition in which a person experiences pain and stiffness in the shoulder that does not go away. The pain is usually worse at night, and is sometimes so severe that movement of the arm and shoulder is difficult.
Causes
The causes of frozen shoulder are often unclear. It occurs when the tissue around the shoulder joint becomes inflamed. The tissue then hardens and shrinks, causing pain and discomfort primarily when the arm is raised. Sometimes even the extra calcium deposit can cause frozen shoulder.
Other Possibilities for Frozen Shoulder
Having had an injury or surgery that prevents a person from moving their arm. If you are diabetic. Surprisingly, the cause is still unclear, but people with diabetes are at high risk for frozen shoulders. Therefore, it is important to have regular check-ups so that shoulder ailments can be taken care of.
Treatment
Treatment of a frozen shoulder typically requires a combination of nonsteroidal anti-inflammatory drugs or, occasionally, a cortisone injection and, more importantly, physical therapy of the shoulder. Physical therapy to treat a frozen shoulder may include 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 tissues around the shoulder.
Without aggressive treatment, there are chances that a frozen shoulder could become permanent. People with frozen shoulder should avoid injuring the shoulder tissues during physical therapy. Avoid sudden jerky movements or heavy lifting with the affected shoulder.
It is critical to maintaining optimal long-term function of the shoulder. Otherwise, it can worsen the condition and cause the shoulder joint to almost stop. Slowly and gradually try to improve your range of motion.
If the discomfort persists, it is better to ask a physio or a doctor. A balanced, ongoing exercise regimen can help reduce the risk of reinjuring your shoulder.
exercises for frozen shoulder
shoulder rotation
As the name suggests, this involves rotation of the shoulder joint by bending the arms at the elbow and placing the fingers on the shoulder. Lateral observation looks like a clockwise and counterclockwise rotation of the elbows.
pendulum rotation
Taking the support of a chair, lean your body forward so that your upper body is almost parallel to the ground. Make circles with your hand clockwise and counterclockwise.
scapular mobility
This is like a shrug: raising the shoulder joint through protraction and retraction. Simply circle your shoulder joint, clockwise and counterclockwise, keeping your hands down (neutral).
Shoulder range mobilization (front and side)
Position your hand in such a way that the arm is almost parallel to the ground (sideways). If you can’t do it, then a lower height will work too. Now, bend your knees (squat) so that your arm is above your shoulder. The same should be done for the frontal mobilization: turn your body so that your arm is positioned in front. For a third variation, one can lean forward from the hips.
Towel assisted stretches
Front raise (flexion): Hold the towel firmly and raise your arms in front to your comfort level.
Shoulder extension: Holding the towel firmly, reach your arms behind you, starting behind your buttocks and moving up to your comfort level. Internal Rotation: Hold the towel with one hand behind your head parallel to your spine. Then hold the other end of the towel with your other hand behind your lower back. Now slowly pull your bottom hand up with the help of your top hand. Gradually increase the range of motion.
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<!– Published on: Sunday, June 26, 2022, 07:00 AM IST –>
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