What can be done to relieve frozen shoulder? What is the best sleeping position to sleep in?

Frozen shoulder, also known as "frozen shoulder" or "fifty shoulder", the main symptom is shoulder pain. The pain can be dull or knife-like pain, and it will even wake up at night, which brings great pain and inconvenience to our lives.

1. Handle behind the body

You can choose to sit on either knee or with your heels on your hips. As you inhale, extend your right hand upwards, exhale and bend your elbows backwards and downwards, place your palms on your vest, and place your left hand between your shoulder blades with your left hand around your body, interlocking your hands. With your arms back, don't feel any pressure on your head and neck.

When you can't clasp your hands, you can use a towel or stretch belt to help you hold five breaths and change to the other side.

2. Draw circles in situ

The in-situ circle method is to let our shoulders drive our arms to exercise in a circle posture, which is divided into horizontal circles and vertical circles according to the direction of movement. The horizontal circle is to stand up straight and raise the shoulders halfway, then bend the elbows downward, and use the shoulders to drive the arms to draw a circle horizontally, and it is advisable to feel pain when the amplitude increases. The vertical circle is to stand up straight and rotate the shoulders in the form of arms, and the amplitude continues to increase, and it is advisable to feel pain as well.

This method recommends that you practice the horizontal circle first, and then practice the vertical circle when the horizontal circle is more comfortable, 15-20 circles each time, and increase the number of practice laps according to your physique, 3-5 times a day is the best.

3. Chest expansion exercises

We can slowly stretch our upper arms and chest in a sitting or standing position, so that we can avoid muscle tension in the shoulder joint and facilitate the movement of the shoulder joint, so as not to cause muscle spasm and contraction due to inflammation and cause limited mobility.

The above three actions can effectively discharge the toxins of the shoulder, strengthen the shoulder and neck muscles, dredge the meridians of the shoulder, help relieve the pain and discomfort of the shoulder and neck muscles, muscle tension and other problems, as long as we insist on practicing, shoulder stiffness, fatigue and other phenomena can be gradually reduced or even disappeared. In addition to this, our sleeping posture also plays a vital role in improving frozen shoulder.

1. Supine position

For patients with frozen shoulder, it is more appropriate to choose a supine position when falling asleep, which can reduce the bearing capacity of the affected area, and a soft pillow can be placed on one side of the affected area to protect the surrounding muscles, which can make the muscles in a completely relaxed state and help the frozen shoulder to recover.

2. Unaffected side decubitus position

If frozen shoulder is an inflammation on one side, you can choose to lie on the healthy side to avoid pressure on the affected side, which will lead to muscle adhesions, swelling, bruising, and congestion, which will cause the frozen shoulder to become severe, reduce the movement of the shoulder joint, and help reduce pain.

First, wrap your hands up and down around your shoulders; second shoulder stretch; The third cat stretch. You can lie on your side.

Frozen shoulder can be slept on your back or on your side, and you should avoid pressure on the affected side and cold on your shoulder.

Exercises that cannot be done for frozen shoulder are:

Weightlifting: People with frozen shoulder should not do weightlifting exercises, which may aggravate bone damage and make the pain worse.

Long-term adduction: patients should avoid long-term adduction posture with both shoulders extended and upper limbs close to the trunk, which will cause shoulder adduction and limited mobility.

Excessive shoulder raises: Patients with frozen shoulder should avoid excessive shoulder raises, which can lead to excessive stretching of the shoulder tendons, causing damage to the shoulder and affecting the normal function of the shoulder joint.

Strenuous confrontational exercise: Frozen shoulder is not suitable for strenuous confrontational exercise and sports that require high shoulder joint strength, such as common basketball, rugby, martial arts, wrestling, etc.

**Frozen shoulder movements include combing hair, pulling wheels, drawing circles, climbing walls, etc., which can speed up blood circulation in the shoulder, reduce muscle spasms, and relieve pain. It can be placed on the side with the affected side not lying underneath.

If you have a patient with frozen shoulder, then sitting in the office for a long time is very disadvantageous, you can stand up and do some stretching exercises, and try to sleep on some hard beds when you go to bed at night.

Frozen shoulder refers to chronic aseptic inflammation caused by damage and degeneration of soft tissues such as muscles and ligaments around the shoulder joint. Patients with frozen shoulder generally take the early pain lightly, and the shoulder joint adhesions develop in the middle stage, resulting in limited movement of the shoulder joint in all directions, and abduction and lifting are the most serious. If you are afraid to move your shoulder joint for fear of pain, it will only get worse and worse, forming a frozen shoulder.

Because of the dense concentration of nerves in the neck and shoulder, surgery is likely to have other irreversible consequences. Whether young people or middle-aged and elderly people get frozen shoulder or cervical spondylosis. Basically, it is caused by bad lifestyle habits, so that when you sleep at night, the shoulders are cold, the muscles are stiffened due to long-term compression, and the adhesions of the ligaments cause pain.

If you are afraid to move your shoulder joint for fear of pain, it will only get worse and worse, forming a frozen shoulder. Because of the dense concentration of nerves in the neck and shoulder, surgery is likely to have other irreversible consequences. Whether young people or middle-aged and elderly people get frozen shoulder or cervical spondylosis.

Basically, it is caused by bad lifestyle habits, so that when you sleep at night, the shoulders are cold, the muscles are stiffened due to long-term compression, and the adhesions of the ligaments cause pain.

<> frozen shoulder and cervical spondylosis are closely related, it is recommended that you try the shaking method, start with brisk, keep the exercise for a few minutes, every 28 minutes The most suitable is a large circulation of the human body, feel the flow of qi and blood in the body, and the qi is naturally enough to flush the wind, cold, dampness, summer, dryness and fire and other turbidity abduction (open to the side of the body) exercises: the posture is the same as when climbing the wall above, but the patient changes from facing the wall to the patient facing the wall sideways, opening the hand from the side, and then slowly climbing the hand up with the palm against the wall, Climb up to the shoulder joint when there is tension and slight pain.

External rotation exercises for the long head of the biceps, forward flexion of the anterior deltoid muscles, stretching and shoulder lowering exercises for the pectoralis minor muscles, trapezius exercises, rhomboid exercises for the relaxation of the anterior muscles, external rotation exercises for the rotator cuff muscles.

The amount of exercise in badminton is actually relatively large, especially the movement of the shoulders. In the process of exercise, the player raises his arm to wave the racket and return the ball to the joints of the shoulder, elbow and wrist to complete, so playing badminton is an ideal exercise for patients with frozen shoulder.

Sleeping on your back is a sleeping position that most people are accustomed to, and sleeping on your back can indeed give your waist enough rest. However, if you have sciatica or a herniated disc, sleeping on your back for a period of time can be uncomfortable because the lumbar spine does not bend naturally. Therefore, such patients may wish to put a pillow under the knee when sleeping on their back, which can greatly reduce pain and discomfort.

Sleeping on your side is the ideal sleeping position because the spine is arched when you sleep on your side, the muscles are relaxed, and the pressure on the spine is relatively reduced. However, when sleeping on the side, the shoulders and pelvis support the weight of the whole body, and the blood circulation is easily compressed, resulting in soreness, numbness and pain in the arms. When sleeping on your side, you can have a pillow between your legs for added comfort.

Sleeping on your stomach can reduce the pressure on your spine and make you feel more comfortable, so many patients with low back pain will adopt a sleeping position. However, the spine of patients with spondylolisthesis is not suitable for excessive straightening, it is best not to sleep on the stomach, but to sleep on your back and tie a large towel rolled up at the back of your waist, which can greatly reduce the burden on your spine.

Frozen shoulder is caused by long-term shoulder and back attack by wind and cold, and can be treated with external plasters, such as [Fang Duohao].

Especially at night, the pain will be aggravated, and some people's sleeping posture will also be affected, and only a certain position will be comfortable.

It is believed that there are two main causes of frozen shoulder.

1. It is caused by long-term shoulder and back wind.

2. It is caused by long-term shoulder and back strain.

The posture that can make you feel comfortable can only be known after you try it yourself, and no one else can replace you to tell you the most comfortable posture. How to be comfortable and how to sleep, there is no fixed law or standard action at all. In addition, the sleeping position does not have much effect on the transformation of the frozen shoulder problem, and it will neither get worse just because of your sleeping position, nor will it get better because of this position.

In conclusion, the sleeping position is of little significance to the problem of frozen shoulder. As for whether it is comfortable or not, you will know the answer immediately by lying down and trying it now.

But the problem is that you need to deal with frozen shoulder right away. Although there are many ways to deal with chronic accumulation diseases such as frozen shoulder, lumbar muscle strain, cervical spondylosis, lumbar spondylosis, rheumatism, arthritis, bone hyperplasia, lumbar disc herniation, etc., most of these so-called methods are ineffective, short-term or ineffective. Why is this so?

The root cause of this lies in the fact that these methods do not follow some basic ideas and principles.

These principles and ideas are the guide to such issues as data, to ensure that the whole process is in the right direction, and to guide the correct way. A correct way of thinking is to help us guide the right ideas under the guidance of the right principles, which point to the right path, and the right way exists on these paths.

In this case, what are these principles in actual operation, and how to get the correct method, these will be explained in detail next time.

You can sleep as comfortably as you want.........

The first action, the stretching action, which can relieve the trouble of frozen shoulder, is very good for the body, the second action, the action of lifting upward, must reach the standard, how to relieve frozen shoulder, this third action, this bounce force must be mastered, so as to relieve frozen shoulder.

If you want to relieve the problem of frozen shoulder, you can try these efficient movements: kneeling friction pose, kneeling unilateral triceps stretch, shoulder blade push-ups, lateral unilateral shoulder open exercises, prone shoulder stretching, etc., which are simple and effective, not only to solve frozen shoulder, but also to help stay away from frozen shoulder.

Bend down and straighten the arm, from front to back to do the shoulder joint rotation movement, the amplitude from small to large, the speed from slow to fast, repeat many times, have let the arm movement drive the movement of the shoulder joint, persist for a period of time, you can feel the stiffness of the shoulder joint, the degree of adhesion weakened.

Sore stretch exercises to relieve frozen shoulder.

Frozen shoulder, stiff joints, stretch 1 place, unblock clogged tendons, flexible shoulders!