Table of Contents
1. Introduction
Frozen shoulder, also known as adhesive capsulitis or 오십견 in Korean, is a condition characterized by stiffness and pain in the shoulder joint. While it can be a challenging condition to deal with, incorporating specific exercises into your routine can help prevent its onset and alleviate symptoms if it develops.
2. Exercises to Prevent Frozen Shoulder
Regular gentle exercises can help maintain shoulder mobility and prevent stiffness:
- Shoulder Rolls: Stand or sit straight with relaxed arms. Roll your shoulders up, then back, then down, and then forward in a smooth, circular motion. Repeat 2-4 times in each direction. (MyHealth Alberta)
- Wall Walks: Stand facing a wall with your shoulder about two feet away. Raise your arms to shoulder level with your fingertips on the wall. Gently walk your fingers up the wall as high as you comfortably can. Hold for a few seconds, then walk your fingers back down.
- Neck Stretches: Gently roll your head to the left and right, and tilt your ear towards your shoulder to stretch the neck and surrounding shoulder muscles. (Orlando Health)
3. Exercises for Frozen Shoulder Relief
If you are experiencing a frozen shoulder, these exercises can help improve mobility and reduce pain:
- Pendulum Stretch: Relax your affected arm and let it hang down. Gently swing your arm in small circles, then forward and backward. Perform for 1-2 minutes daily. (Resilience Orthopedics)
- Towel Stretch: Hold a towel behind your back, gripping each end. Use your unaffected arm to gently pull the affected arm upward to stretch the shoulder. Hold for 15-30 seconds and repeat 10 times. (Neelam Hospital)
- Table Slide: Sit next to a smooth table. Use your unaffected arm to lift your affected arm onto the table. Slowly bend forward, allowing your affected arm to slide across the table. Hold for 5-10 seconds.
4. General Tips
When performing these exercises, keep the following in mind:
- Warm up your shoulder with gentle movements before stretching.
- Perform exercises slowly and gently, avoiding forceful movements.
- Stop if you feel sharp pain. Mild discomfort is normal, but don't push through significant pain.
- Consistency is key. Perform these exercises regularly for the best results.
5. Q&A
Q: How often should I do these exercises?
A: Aim to perform these exercises daily, or as recommended by your
healthcare provider or physical therapist.
Q: Can these exercises completely cure frozen shoulder?
A: While exercises can significantly improve mobility and reduce pain, the
recovery time for frozen shoulder varies. These exercises are a vital part
of the management process.
Q: When should I consult a doctor for frozen shoulder?
A: If you experience persistent shoulder pain and stiffness that limits your
range of motion, it's important to consult a doctor for a proper diagnosis
and treatment plan.
6. References
(1)
MyHealth Alberta
(2)
Orlando Health
(3)
Resilience Orthopedics
(4)
Neelam Hospital
7. Conclusion
Preventing and managing frozen shoulder through regular exercise is a proactive step towards maintaining shoulder health and function. By incorporating these exercises into your routine and listening to your body, you can help minimize the risk of developing frozen shoulder and find relief if you are currently experiencing its symptoms.
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