Frozen shoulder, also called adhesive capsulitis, is caused by thickening and inflammation of the shoulder capsule, which limits mobility. As the condition progresses, movement of the shoulder becomes more difficult with increasing pain that may worsen at night causing sleep disruptions that can affect overall health and well-being.
Self-diagnosis of Frozen Shoulder
If you have a frozen shoulder, you are likely well aware of it. Everyday movements such as getting dressed, reaching for things, or lifting the arms above the head become daunting and painful. Nighttime pain in the shoulder can lead to sleep deprivation, causing anxiety and stress.When in pain, oftentimes the first instinct is to immobilize. However, moderate shoulder exercises and movements will increase blood flow to the injured area, which helps improve your body’s healing and recovery speed.
Stretching–Critical to Treat Frozen Shoulder
The best way to treat stiffness, contracture, and adhesion in the shoulder is to stretch. Therapy for frozen shoulder can take some time—often lasting three to six months and up to three years. Following the methods of treating a frozen shoulder as demonstrated below can help expedite the healing process.Chest expansion exercise: Fingers crawling up
- Use the fingers of the affected arm to crawl up along the wall as demonstrated in the video. When the hand reaches the highest possible position, press your upper body toward the wall for 30 seconds to one minute. Then, pull back your other shoulder for the chest expansion exercise and stretch your shoulder to relax the ligament of the shoulder joint.
- Allow the shoulder to relax, then try crawling up again to the highest position available. Repeat the exercise five times.
