"Happiness is not something ready-made. It comes from your own actions."
Dalai Lama
Frozen shoulder, is a condition characterised by 3 things
Stiffness in the affected shoulder.
Pain especially at night, and
Restriction of shoulder joint movements, especially actions required for over head activities
It typically develops gradually and progresses through three stages:
Freezing
Frozen, and
Thawing phase
During the freezing stage, shoulder movement becomes increasingly restricted and painful. In the frozen stage, the shoulder becomes stiff and movement is severely limited. Finally, during the thawing stage, movement gradually improves and pain decreases.
The exact cause of frozen shoulder is not always clear, but factors such as injury, surgery, prolonged immobility, or certain medical conditions like diabetes or thyroid disorders may contribute to its development.
The duration of frozen shoulder varies from person to person. In general, it can take anywhere from several months to a few years to fully recover. The thawing stage, where gradual improvement occurs, can last several months to a year or more.
Physio therapy plays a crucial role in the management of frozen shoulder.
1.Pendulum Stretch:
Stand and lean over slightly, supporting your unaffected arm on a table or chair for stability.
Let your affected arm hang down and swing it gently in small circles or back and forth like a pendulum.
Start with small movements and gradually increase the range of motion as tolerated.
Repeat for 5-10 minutes.
2.Wand Stretch:
Hold a wand, broomstick, or long stick with both hands, palms facing down and hands shoulder-width apart.
Slowly lift the wand overhead and behind your back, keeping your elbows straight.
Hold for a few seconds, then return to the starting position.
Repeat for 10 repetitions.
3.Towel Stretch:
Hold a towel with both hands behind your back.
Use your unaffected arm to pull the affected arm upward gently.
Hold the stretch for 15-30 seconds, then relax.
Repeat 10 times.
4.Finger Walk:
Stand facing a wall, about arm's length away.
Use your fingertips to walk your affected arm up the wall as far as you can comfortably reach.
Hold for a few seconds, then walk your fingers back down.
Repeat 10 times.
5.Cross-Body Stretch:
Use your unaffected arm to gently lift your affected arm at the elbow and bring it across your body.
Hold the stretch for 15-30 seconds, feeling the stretch in the back of your shoulder.
Repeat on the other side.
Perform 10 repetitions on each side.
Remember to perform these exercises gently and gradually increase the range of motion over time
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