How to Cure Frozen Shoulder at Home

 

Frozen shoulder sounds awkward right? However, it is a real condition, which is quite discomforting and painful. So, what is frozen shoulder, exactly?

While working on the laptop or desktop we rarely move our neck, or relax our back and shoulder muscles. Such limited movements and incorrect posture lead to nerve compression and restrict blood flow, resulting in shoulder muscle stiffness. Apart from a sedentary lifestyle, excessive stress is a primary contributor to a variety of health problems, including frozen shoulders. This condition is quite common in people having diabetes. The pain and stiffness become unbearable, making it impossible to move the shoulders.

This condition has three stages: The Freezing stage, the Frozen stage, and the Thawing stage.

The freezing stage is characterized by severe pain while moving the arm and it may hurt more during the night. There is limited shoulder movement.

The next stage is the Frozen stage in which the pain might reduce but the stiffness gets worse. Doing daily activities becomes challenging and it might last from 4-12 months depending on the individual’s diet and other cofactors.

The last stage is the Thawing stage in which the range of motion goes back to normal. This might take 6 months to 2 years.

Here are few home-based remedies for frozen shoulder treatment:

Hot or Cold Compress –

Apply a cold compress to relieve swelling. In case of severe pain, apply an ice pack on the joints to relieve the pain sensations and soothe the muscles.

Apply a hot compress to warm muscles before activity or reduce morning stiffness. Hot fomentation for 1 minute is recommended, before exercising or moving the joint.

Preferably keep the room temperature at a normal level and avoid sitting exactly in front of AC or under a Fan.

Avoid Heavyweights – Lifting heavy weights puts pressure on the neck and shoulder muscles. It can also cause muscular rupture, so instead of lifting large weights, try basic stretches to relieve stiffness.

Maintain an upright posture – Posture plays a critical role; poor posture while sitting, sleeping, or working might cause nerve compression. Maintaining a correct erect posture might help to relieve neck and shoulder discomfort and speed up recovery time.

Yoga Stretches –

Some stretches that can be done are:

Gomukhasana – Hold one end of the towel above your head while holding the other end near your lower back. Stretch the towel and move your hands up and down as much as possible. Repeat 5-10 times.

Wall stretch – Stand facing the wall. Keep the elbows and palms on the wall stretched straight up. Gently move the hand down while folding the elbow. Bring your hands down as far as you can. Repeat the set 5 to 10 times.

Towel stretch – Hold one end of a three-foot-long towel behind your back and grab the opposite end with your other hand. Maintain a horizontal position with the towel. Pull the stiff arm upward with your other arm to get a good stretch.

Relaxation technique: Distress and worry can be relieved by relaxing the mind, which can then aid to alleviate stiff muscles. Practice these relaxing techniques for frozen shoulder pain.

  1. Nishpannabhavana
  2. Shavasana
  3. Balasana
  4. Yoga mudra
  5. Makarasana
  6. Abdominal breathing

 

Also, practice meditation regularly to break the loop of negative emotions and help reduce stress drastically.

Proper sleeping posture – If you have a frozen shoulder, you must provide sufficient cushioning to your joints to minimize discomfort and rigidity while sleeping, as well as to prevent the situation from deteriorating the next morning.

Dietary Choices – Frozen shoulder is most commonly found in patients with diabetes, so diet is crucial. Include bitter gourd, gooseberry, or any other bitter food in your meal daily. Green leafy vegetables like spinach and kale, black gram, and soy products, when eaten regularly, can be extremely beneficial to your health. Ensure to avoid rice, potatoes, bananas, cereals, mangoes, pears, grapes, and processed meals.

Along with these useful remedies including correct posture, stretches, healthy diet, relaxation, and more, follow a healthy lifestyle and recreation routine to alleviate frozen shoulder pain. Keep your mind off from stress and strain and learn to be happy with life; this will ensure that your mind is calm and your body is in good shape.

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