When you feel extreme pain and stiffness in joints, this situation is known as frozen shoulder. Your shoulder joint becomes so stiff that you’re normal motions get restricted. Frozen shoulder is one type of painful situation caused after an accident, fracture and associated with reduced arm mobility.
The situation gets worsened if the patient is suffering from diabetes, stroke, or other nerve and heart-related disorder. Along with steroidal drugs, some simple steps can provide you relief from extreme pain.
Pendulum Stretch
The best way to treat frozen shoulder is stretching exercises. To perform this, you need one table to keep your good arm as a support. Keep the affected arm in a hanging position. One stabilized, rotate the affected arm just like a pendulum with an imaginary diameter of 2–3 feet. Try to complete, keep the affected arm in a resting position.
Finger Walk
To perform this, you need to stand in front of a wall, and try to place the index finger on it. Without putting much pressure, try to crawl over the wall with your fingers. Once reached a top position, try to go back to the original position. Repeat this exercise 5–10 times a day.
Cross-Body Reach
This can be performed both in sitting and standing positions. Once you are comfortable, take your normal arm (not affected by the frozen shoulder) to lift the affected arm. Try to bring both arms across your body.
This should be done by exerting nominal pressure due to stretching. Hold this position for at least 15–20 minutes. Initially, it might feel tough, but regular practice will give provide fast recovery.
Towel Stretch
To perform this, you need a 3–4 feet long towel. At first, keep this towel on your backside and hold it with your unaffected arm. Then stretch your affected arm to hold the other end of the towel. Once the towel is held in a horizontal position by both the arms, you need to pull the good arm (the unaffected one) upwards, so that brings your affected arm slightly up.
This is also a stretching exercise for fast recovery. Always remember that you should not pull the affected arm rigorously fast, otherwise it will worsen the situation.
Armpit Stretch
This stretching exercise starts just like cross-body stretch. You need to lift the affected arm with help from the unaffected arm. Place both the arms up to the chest height. Try to keep both arms as straight as possible.
Try to keep both arms as straight as possible. Try to bend your knees as much as possible so that your armpit opens up a bit. The next step is crucial as it involves deepening the knees by bending slightly more. You need to stretch your armpit and again go back to your normal condition slowly.
Hot and Cold Compress
Hot and cold compress to the affected area provides instant relief. Either one or both with alternative manner can provide instant relief. Either one or both with alternative manner can provide relief from pain.
The hot bags and ice packs are some of the essential items to keep once you are suffering from frozen shoulder.
Never put much pressure on the affected arm. If you feel pain after stretching, immediately consult with an expert.
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