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8 Do it yourself Shoulder Exercises

Updated: Nov 8, 2021

8 self-exercise methods for "periarthritis of the shoulder"

Source: Foshan Traditional Chinese Medicine Hospital

Office workers pay attention

Often feel sore shoulders

Be careful with the "fifty shoulders"

It is reported that "fifty shoulders" is also known as the frozen shoulder.

As the social rhythm is accelerating

The disease is no longer a patent after 60

Many young white-collar workers have joined the army of frozen shoulders.

Causes sore shoulders and limited mobility

Woman experiencing shoulder pain
8 tips to remove shoulder pain

What is a frozen shoulder?

Many people often have shoulder pain when they have shoulder pain. In fact, the general diagnosis of frozen shoulder is rarely used!

In fact, with the widespread development of the National Health Campaign and the improvement in diagnostic levels, about 70% of shoulder pain is caused by tearing of the rotator cuff .

The so-called frozen shoulder refers to the chronic non-specific inflammation and degeneration of the shoulder capsule and its surrounding soft tissue , with the main features of shoulder joint pain and limited mobility . Occurs in the age of 50, the incidence of women is slightly higher than that of men.

According to the Chinese medicine practitioner Zhu You, director of the Department of Bone Medicine (Tuina), the following four aspects are included in the cause of frozen shoulder disease.

Cause of disease

Quite : Static and less moving, the lack of exercise in the shoulder and arm muscles, but also lack of physical labor.

Elderly: Degenerative changes occur in bones and soft tissues, such as bone hyperplasia, osteophyte formation, tendon formation, and aging of ligaments.

Injury: Injury stimuli such as acute contusion and other external forces, chronic fatigue damage and some occupational cumulative injuries.

Cold: Wind, cold, wet and other environmental and external factors.

Which type of frozen shoulder do you belong to?

Zhu Gan believes that the treatment of frozen shoulders is the first to promote traditional Chinese medicine, massage, acupuncture, exercise, medicated diet and other medical methods. Professor Chen Yuliang, a famous famous Chinese medicine doctor in our hospital, has unique insights and mature experience in the clinical practice of applying traditional Chinese medicine therapy to treat frozen shoulders. He proposed that the treatment of acute inflammatory phase of frozen shoulders should focus on relieving pain . At this time, oral administration and external application of traditional Chinese medicine And reduce shoulder activity , less massage.

Before using the medicine, it should be carefully diagnosed according to the viscera, meridians, and four clinics. In the acute inflammation period, there may be damp heat type, cold and damp type, blood stasis type, etc., nourishing liver and kidney, warming and treating blood, not the same, and at the same time Taking into account the physical characteristics of patients, different from person to person, due to humanization, there is no secret recipe for treatment.

The classification is as follows, you can check it out!

1) Wind Type Common

Pain in the shoulder, pain, shoulder, upper arm and neck, the pain point is fixed and the pain is released to the surroundings, the tenderness is obvious, the heat is reduced, the cold is not aggravated, the night is heavy, and the joint flexion and extension is unfavorable.

2) Wet heat type

Shoulder acid pain or local swelling and burning, heavy heat and pain, slower, slower pain, limited joint activity.

3) Humid type

The shoulders are sore and sore, or swollen, the pain is fixed, the skin is numb, the joint activity is unfavorable, and it is cold and painful.

4) Blood type (common)

Shoulder pain is severe, such as acupuncture or knife-like jumping pain, pain does not move, refused to press, night pain, local swelling or bruising, joint activity is limited.

5) Nutrient dystrophy

The shoulder arm is restrained from pain, increased after exercise or fatigue, relieved after rest, accompanied by shortness of breath, lack of strength, limited joint activity, and local muscle atrophy.

Recommended: 8 self-exercise methods

After the frozen shoulder enters the chronic phase, the purpose of the treatment is to promote local blood circulation and restore shoulder function, and can be applied by massage. At the same time, Zhu Gan also stressed that it is more important to guide patients to carry out effective active functional exercise .

Finally, recommend some common self-training methods for everyone. It should be noted that, as mentioned above, the frozen shoulder is divided into three stages: pain stage, freezing period and recovery period. The clinical manifestations and pathological changes of each stage are different. The methods and intensity of treatment and functional training are also different. There are different, everyone should exercise according to the corresponding stage!

Early: pain period (lasting 2-9 months)

This period of pain is more serious, the main purpose of treatment is to relieve pain and prevent joint dysfunction. Shoulder joint exercise should be performed without increasing pain.

▶ pendulum practice

The bow stands, the upper body leans forward, and the upper body is at an angle of 70°. The arm is naturally drooping, and the shoulder is relaxed. It can be empty-handed or holding a dumbbell. Do it before and after, swing it to the left and right, swing to the maximum extent that can be achieved, and follow the condition. The improvement gradually increases. Rotate each group 20 times in front, back, left and right, repeat 2 groups, twice a day.

Pendulum Practice
Shoulder Pain Relief : Shoulder Pain : Step 1

▶ ring pendulum practice

The bow stands and the upper body leans forward, and the upper body is at an angle of 70°. The affected limb naturally hangs down. The opposite side supports the ipsilateral thigh to help stabilize the trunk. The affected limb rotates clockwise and counterclockwise. The range is small. until big. 20 groups, 2 groups in clockwise and counterclockwise, twice daily.

▶ towel exercise

Place the towel behind you, grab the ends of the towel from above and behind the shoulders, then slowly pull up and down, 20 times in a group, repeat 2 groups, then change hands to practice twice a day.

towel exercise
Shoulder Pain Relief : Shoulder Pain : Step 2

Mid-term: Freezing period (lasting 4-12 months)

This period is mainly caused by shoulder movement disorders, and the pain is often caused by joint movement disorders. Treatment is currently restoring shoulder movement. The extent and intensity of exercise should be strengthened to relieve adhesions, expand the range of shoulder joint activity, and restore normal joint mobility.

▶Desktop arm sliding

Sitting at the table, the arm on the affected side is relaxed on the table, and the cloth or paper that is easy to slide under the hand can be bent naturally. The center of gravity of the upper body gradually leans forward, so that the hand slides passively forward against the table, and the end stops 5-10. Seconds, slow reduction, 20 times in a group, repeat 2 groups, twice daily.

Desktop Arm Sliding
Shoulder Pain Relief : Desktop arm sliding : Step 3

▶ Supine external rotation draft

In the supine position, the affected elbow flexion is 90° close to the body side, and the opposite hand is slowly pushed out to the affected side by means of crutches or wooden sticks to help the patient to perform external rotation. The maximum amplitude is maintained for 5-10 seconds, slow. Restore, 20 times in a group, repeat 2 groups, twice daily.

Supine External Rotation Draft
Shoulder Pain Relief : Supine External Rotation Draft : Step 4

▶ supine external rotation abduction

In the supine position, put your hands behind the neck, bend your elbows to the ceiling, slowly open, try to keep the arm close to the bed, stay at the end for 5-10 seconds, then slowly restore, 20 times a group, repeat 2 groups, twice a day .

Shoulder Pain Relief : Supine External Rotation Abduction : Step 5

Final period: recovery period (lasting 5-26 months)

The main purpose of treatment is to eliminate residual symptoms and restore muscle elasticity and contraction function around the atrophic shoulder joint. The muscles around the shoulder joints and the scapula muscles should be strengthened to strengthen the muscles for the purpose of comprehensive rehabilitation and prevention of recurrence.

▶ Training deltoid muscle

The elastic belt is lifted in front of the elastic belt: one end of the elastic belt is stepped on the foot, the other side of the elastic belt holds the other end of the elastic belt, and the elbow joint is slightly curved. The arm is raised from the bottom to the front of the shoulder, and the arm is parallel to the ground, and then slowly restored. Group 15 times, repeat 2 groups once a day.

Training Deltoid Muscle
Shoulder Pain Relief : Step 6 : Training Deltoid Muscle

▶Train the subscapularis muscle

Elastic shoulder with internal rotation: the elbow joint of the affected side is bent 90° to the side of the body. The towel is placed between the elbow and the body. One end of the elastic band is fixed at the same height as the elbow, and the other side of the affected side holds the elastic band and slowly pulls. The inner shoulder joints, while maintaining the towel does not fall, 15 times a group, 2 groups per day.

Training the subscapularis muscle
Shoulder Pain Relief : Step 7 : Training the subscapularis muscle

Exercise should be cautious, preferably under the guidance of a physician

In the entire course of freezing the shoulder, exercise training can be self-exercised when the early pain is not severe or during the recovery period. However, the freezing period of the frozen shoulder is limited due to the limited joint activity. When the activity is accompanied by shoulder and shoulder pain, the hospital should standardize the comprehensive rehabilitation treatment, with the therapist's joint loosening technique and physiotherapy as the main function, and assist the self-functional exercise under the guidance. When the early pain is severe, physiotherapy or oral medication should be used to relieve pain, increase shoulder metabolism and nutrition, and do not blindly exercise yourself to cause shoulder joint damage or the condition is repeated and unhealed.

In addition, the frozen shoulders require slow and gentle self-exercise. In the self-exercise method, the pendulum movement, the sliding of the table top, and the supine position of the external rotation are the least painful, and the movement is also easy to learn, and the patient self-training can be started.

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