Introduction to self-treatment methods for frozen shoulder

Patients suffering from frozen shoulder are advised to focus on effective self-conditioning and solutions. In life, they can do more exercises that can relieve and improve frozen shoulder, such as holding the head with both hands, or pressing the shoulder with one hand.

1. Hold your head with both hands:

Stand with your feet shoulder-width apart, and hold your hands tightly behind your head; spread your elbows apart and parallel to your body; then bring your elbows together as if holding your head, and repeat this process over and over again.

2. One-handed shoulder press method:

Take the right shoulder as an example. Both feet are in a bow stance, with the right foot in front, about a foot away from the table; the left foot is stretched out behind. Place your right hand on the table, press your left palm on your right shoulder, and use your body to swing downward and backward.

3. Chest expansion and shoulder separation method:

Stand with your feet shoulder-width apart, place your hands in front of your chest, with your elbows level with your shoulders, backs of your hands on top, palms facing down. Expand your mind, spread your shoulders, and inhale; exhale as you return.

4. Head pressing palm method:

Before going to bed at night and before getting up in the morning, lie on your back in bed with your legs straight. Place your palms under your head with your palms facing up and the backs of your hands facing down. Press your head tightly against the center of your palms (press the palm that hurts), for 20 minutes each time. In the first few days, your arms cannot be bent too much and your palms are difficult to stretch out. You can first try sleeping on your side with your head pressing on your palms.

5. Arm pinching method:

Sit down and use your left hand to pinch your right arm, from shoulder to wrist, and then from wrist to shoulder, repeat 5 to 10 times, then switch hands.

6. Shoulder rotation and massage method:

Sit down, place your left palm on your right shoulder, and rub the shoulder area 50 to 100 times to create a warm feeling, then change hands.

7. Acupoint massage:

Press and rub the Jianjing point on your right shoulder. Sit down and use the middle finger of your left hand to press and rub the Jianjing point on your right shoulder for 1 to 2 minutes, then change hands. Press and rub Quchi: Sit down and use the tip of your left thumb to press and rub the Quchi point on your right arm for 1-2 minutes, then change hands. Press and rub the Hegu point. Sit down and use the tip of your left thumb to press and rub the Hegu point on your right hand for 1-2 minutes before changing hands.