Workers every day on the computer many people will feel the shoulder pain unbearable, if the shoulder is often sore, afraid of the wind, but also afraid of the cold, the pain at night can not sleep, and even wear clothes when the arm can not lift up. Be careful, these may be the signal from frozen shoulder, how to self-test whether you have frozen shoulder, how to relieve shoulder pain?
3 actions to self-test frozen shoulder
1, one arm side lifting, until directly above. If you can do it, it means there is no problem with shoulder abduction.
2. Reach out and touch the back of your head on the opposite side, for example, touch your right ear with your left hand. If this can be done, it means that the forward movement of the shoulder joint is not restricted.
3, to the back of the hand, whether you can feel the spine in the middle of the position, roughly the position of women's underwear buttons. If this can be accomplished, it means that there is no problem with the posterior rotation of the shoulder joint.
If you pass these three tests, you don't have to worry about it, and it's okay to rest. But if you can't do all three, you should be worried about frozen shoulder.
Frozen shoulder has 3 stages
Stage 1: Pain
The pain period can last from 4 weeks to 6 months. At first, it is only a painful condition that does not hinder mobility. The pain gradually increases, especially during sleep, to the point where shoulder motion is gradually limited.
Stage 2: Freezing phase
The freezing phase can last from 3 to 12 months. The pain in the shoulder joint is reduced, but the shoulder joint is stiff, active and passive activities are obviously limited, it is difficult to raise the arm, and the movement disorders such as abduction, external rotation, forward flexion and backward extension are especially obvious, and the shoulder is like being "frozen". Daily activities such as dressing, combing hair, and lifting objects from a height are all affected.
Stage 3: Thawing stage
The freezing stage can last from 6 to 18 months. The frozen soft fibers will gradually soften on their own, loosening the adhesions, and the stiffness of the shoulder joint will gradually improve, restoring the ability to move, but in some patients, the shoulder joint will not be able to return to the same level of flexibility as before the disease.
4 stretches of action to alleviate, goodbye frozen shoulder
1, climbing wall method
One foot from the wall standing sideways, the affected limbs from low to high up the wall, you can also stand next to the door or the bar, try to lift the arm, hands up to reach, in the position of reaching a line, and then try to reach this line or a higher position.
2, stretch the neck muscles
Exercise the sternocleidomastoid muscle, always do the essentials: hands on the waist, chin up and insist on half a minute.
3, hands behind the back of the towel
Two hands were grasping the ends of the towel behind the back, and then pull the towel in the direction of up and down, each action to maintain 5-10 seconds, *** for 5-10 minutes.
4, both hands in front of the body of the left and right swaying method
armpits clamped, and then two hands holding the umbrella to the left and right direction of the horizontal push, *** for 5-10 minutes.
The above four small methods of exercise for patients with frozen shoulder can play a role in alleviating and rehabilitating, the focus is on long-term adherence to have better results Oh ~
Warm tips: do not make large movements to exercise, so as not to cause ligament injuries or internal joint disorders, aggravate shoulder pain and shoulder dysfunction.