1800 425 2255
At times we may find it difficult to lift our hands, play a sport, throw a ball or feel stiffness in our shoulder region.
These may indicate that the shoulders are frozen.
The frozen shoulder is a condition where there is stiffness or pain in the shoulder joint. The symptoms of frozen shoulder tend to develop gradually.
This is a condition that is found commonly in people who suffer from diabetes. This condition is also found in a person who hasn’t mobilized his arms for a while.
Without proper mobility or mobilization our body tends to get stiff. It is relatively difficult to identify the symptoms of a frozen shoulder in the beginning but the symptoms start to worsen gradually.
What is meant by mobilization?
The ability to move the muscles in a smooth or free manner is called mobility. Mobility is important for all of us as it prepares the body for the stress caused by training. Mobilization is the process of doing activities like stretching to prevent injuries. It is performed to increase the range of motion and help us to move more freely.
What are the common causes of frozen shoulder?
Bones, ligaments, and tendons that form the shoulder joint connects with connective tissue. When this connective tissue around the shoulder joint gets tight it would restrict the moment. This tightening causes a frozen shoulder.
What are the stages of frozen shoulder?
Frozen shoulder happens to develop in three stages. Every single stage can last for a long time
-
Freezing stage
The freezing stage is where any movement of the shoulder can cause pain. The range of motion would be restricted.
-
Frozen stage
In the frozen stage the pain would gradually begin to diminish. However, the stiffness of the shoulder is still prevalent and using the shoulder for various activities becomes difficult.
-
Thawing stage
The thawing stage is when the shoulder begins to improve and the range of motion is increased. Mobilization of the shoulder happens during this stage. The pain would gradually subside.
How do we treat a frozen shoulder?
If you feel that we have a frozen shoulder it is always best to visit an expert for a physical examination. The examiner would ask us to perform activities or movements to assess the shoulder’s range of motion.
After the examination is done the treatment of a frozen shoulder usually less emphasis on relieving pain and restoring the range of motion. Anti-inflammatory medications are recommended in the worst case.
An ice pack is applied to the shoulder several times a day which can help reduce the pain.
Few basic stretching exercises are prescribed for mobilizing the frozen shoulders.
They are:
The pendulum stretches
By relaxing your shoulders, we should lean on a table with the arm hanging down. Swinging the arm in a circular motion both clockwise and anticlockwise for a small number of reps helps in basic mobilization of the shoulder.
Stretching using a towel
Holder towel with both hands behind the back in a horizontal position. We need to use the other arm to pull the arm with the frozen shoulder upward to stretch it. If it is performed correctly, we can feel a stretch in the shoulder thus mobilizing it.
Cross-body reach
The crossbody reaches one of the most important excises done to mobilize the shoulders. A person can perform the exercise sitting or when he standing. Using one arm to lift the other arm at the elbow and bring it up and across the body. A little pressure is applied to stretch the shoulders. A person typically holds the position for 10 to 20 seconds to mobilize their arm.
Strengthening exercises which had a range of motion are performed. These exercises can strengthen the rotator cuff.
Lightweights or resistant bands can also be used to perform the stretches and improve the strength of the shoulders.
These are some of the basic stretches a person can do at home with or without any equipment to mobilize their arm. It is important to understand that regular mobilization is required to avoid frozen shoulders.
How can we prevent frozen shoulder?
One of the most important causes of the frozen shoulder is immobility. The mobility makers shoulder injury or a broken now. To maintain a healthy shoulder without freezing, it is important to know how to mobilize it. Consult a doctor or a physiotherapist to know more about the exercises which you can do to maintain the range of motion in the shoulder joint.
DISCLAIMER: THIS BLOG/WEBSITE DOES NOT PROVIDE MEDICAL ADVICE
The Information including but not limited to text, graphics, images and other material contained on this blog are intended for education and awareness only. No material on this blog is intended to be a substitute for professional medical help including diagnosis or treatment. It is always advisable to consult medical professional before relying on the content. Neither the Author nor Star Health and Allied Insurance Co. Ltd accepts any responsibility for any potential risk to any visitor/reader.