Self-Exercise for Frozen Shoulder
Pathogenesis of frozen shoulder:
Deficiency of qi and blood, invasion of wind-cold-damp pathogens, or trauma to tendons and bones. Frozen shoulder typically develops on the basis of soft tissue injuries such as biceps tendonitis, subacromial bursitis, or supraspinatus tendonitis, or following trauma or exposure to cold. The resulting inflammatory changes—such as congestion, edema, exudation, and thickening of ligaments, tendons, and joint capsules—may lead to adhesions and calcification if untreated. Protective immobilization or prolonged fixation of the affected shoulder further promotes adhesion formation, ultimately resulting in loss of joint mobility.
Clinical manifestations of frozen shoulder:
1. Pain initially presents as intermittent pain, commonly triggered by weather changes or fatigue, worse at night and mild during the day. Pain prevents sleep and makes lying on the affected side difficult. Pain intensifies when the shoulder is pulled.
2. Restricted joint movement.
Frozen shoulder requires self-exercise; proper practice yields significant benefits. Here are several recommended exercises:
Figure 1: Forward Bending Shoulder Swinging
Bend forward and extend the arm, performing circular movements of the shoulder joint, starting small and slow, gradually increasing in size and speed.
Figure 2: Wall Climbing Exercise
Face a wall and slowly climb upward using one or both hands, raising the arm as high as possible, then slowly return to the original position. Repeat several times.
Figure 3: Behind-the-Back Hand Pulling
Place both hands behind the back, use the healthy hand to pull the affected wrist upward, repeating the motion.
Figure 4: External Rotation Exercise
Stand facing a wall, clench the fist and bend the elbow, externally rotate the arm to bring the back of the fist into contact with the wall. Repeat several times.
Figures 5 & 6: Bilateral Shoulder Adduction and Abduction
Interlock hands behind the neck, perform maximum adduction and abduction of the shoulder joints repeatedly.
Figures 7 & 8: Arm Swinging Exercise
Stand upright and perform forward flexion, backward extension, adduction, and abduction of the shoulder joint, gradually increasing range of motion and repeating the movements.
Figure 9: Supportive Stretching
Support yourself with both hands on a fixed object behind you, then stretch forward by pushing the chest and abdomen outward, pulling the affected limb backward.
Figure 10: Supportive Stretching
Grasp a fixed object (e.g., bed rail or table edge) with both hands and perform squats, using body weight to pull the affected arm upward.