You can get a condition called frozen shoulder after an accident, specifically if the arm is left unmoving for a long time. Exercises are helpful in recovering some flexibility and movement. A frozen shoulder can restrict the motion of your arms and if not reworked in time, leading to disability. In severe situations, you can consult the best physiotherapist in Lahore.
Frozen shoulder is not something that occurs only in the elderly. People who have specific ailments are more likely to be affected by a frozen shoulders. Diseases that might grow at risk include:
- Diabetes
- Overactive thyroid
- Underactive thyroid
- Cardiovascular illness
- Tuberculosis
- Parkinson’s disease
To avoid muscle tears or wound to the joint, always heat your shoulder before conducting your frozen shoulder activities. Carry a warm shower or bath for 10 to 15 minutes. Though it may not be as helpful as a warm shower, you can also utilize a wet heating pad or a moist towel warmed in the microwave.
There are some stretching and strengthening exercises for a frozen shoulder. They are given below.
Pendulum stretch:
This activity is ideally done in the beginning of your exercise routine. De-stress your shoulders. Stand and bend over, to allow the affected arm to turn downwards. Turn the arm in a little circle. As your arm-shoulder movement gets better in a few days, you can further increase the swinging motion, but not to the point of pain.
Towel stretch:
A person with a frozen shoulder may have to obtain restricted action initially until the joints get unclosed after days of exercise. Have one end of a three-foot-long towel behind your back and hold the opposing end with your other hand. Keep the towel in a flat position. Operate your good arm to drag the affected arm upward to pull it.
Finger walk:
Every muscle in your body is a component of the skeletomuscular matrix. They are all linked. If the shoulder is aching, your fingers will locate their power compromised.
Move your fingers up the wall, spider-like, until you’ve increased your arm as far as you easily can. Don’t engage or drive your shoulder muscles. Do not pause if you have to take the support of the good arm to bring this arm down. Perform this activity 10 to 20 times a day.
Cross-body arm stretch:
This can be taken out seating or standing. It will assist recover the actual flexibility your arm had on the opposing sides of the body. Use your good arm to raise your concerned arm at the elbow, and bring it up and across your body. Maintain the stretch for 15 to 20 seconds.
Armpit stretch:
You need to be standing for this movement. You will also require a part of the furniture as a prop to help your action. Utilizing your good arm, raise the affected arm onto a frame about breast-high. Gently turn your knees, spreading up the armpit. With each knee bend, extend a little further, but don’t push it. This activity also requires to be repeated 10 to 20 times per day.
Outward rotation:
Have a rubber practice band between your hands with your elbows at a 90-degree angle near your sides. Spin the lower part of the affected arm outer two or three inches and control for five seconds.
Inward rotation:
Stand next to a closed door, and attach one end of a rubber activity band near the doorknob. Hold the other end with the hand of the affected arm, having your elbow at a 90-degree angle. Drag the band toward your body two or three inches and carry it for five seconds. This movement should be 10 to 15 times, once a day.
BEST FROZEN SHOULDER SLEEP POSITIONS:
There are different ways to manage and try to get quality sleep when one includes a frozen shoulder or bitter shoulder discomfort. However, most health practitioners will suggest that you avoid sleeping on your abdomen if at all feasible, as this position drags your shoulders into an unsafe position that could do further harm over time.
Two variations are mentioned below which can be helpful during frozen shoulder sleep.
1-Lie On The Unaffected Side
2-Sleep On Your Back
For further consultation, you can visit National Hospital & Medical Centre.
