Tips To Unfreeze Your Frozen Shoulder

If you have Frozen Shoulder, then you are well aware of the enormous discomfort this condition brings with it. While the pain and stiffness are bad enough, it erodes the capacity to move your arm. If you are not careful, you can actually make Frozen Shoulder a lot worse. To manage this condition, you need to follow some simple dos and don’ts. These tips will not only reduce the discomfort but also speed up the recovery process.

Frozen Shoulder – What to do

1. Apply ice-pack: This helps to control the sensation of pain, especially in the mornings and the evenings. The ice reduces the blood circulation in the affected shoulder, thus reducing the feeling of pain and stiffness. Take care not to use the ice-pack for more than 10 minutes. 

2. Do stretching exercises: When the pain is under control, you can try out simple stretching exercises, especially those which target the muscles and ligaments in the shoulder. Just 10 minutes of stretching will help strengthen the shoulder muscles and increase mobility.

3. Take frequent breaks: While complete rest is advised to people with Frozen Shoulder, it may not be practical. So, if you want to continue to work, remember to take a 10-minute break after every hour. Use the break to walk around a bit and do some stretching exercises. This will reduce the strain on your shoulder and improve blood circulation.

4. Use a comfortable chair: If you need to sit for several hours at a stretch, then use a chair with armrests at an adequate height. This will support your shoulder muscles and reduce the strain.

5. Sleep properly: Avoid putting your affected shoulder under stress while sleeping. Keep a small pillow in between your legs to prevent you from rolling over and putting pressure on the painful shoulder. As the pain may interfere with your sleep pattern, you may want to take short naps throughout the day. Some people feel the need to sleep more than usual. This is considered normal.

What to avoid

1. Don’t carry a handbag: This will put unnecessary pressure on the affected shoulder. So try not to keep anything on the shoulder.

2. Avoid taking up housework: While this may appear to be a noble intention, trying to do housework in spite of having a Frozen Shoulder will only increase the risk of pain and stiffness. So, you should rely on your family members to complete the household chores.

3. Stay away from driving: Trying to drive in this condition will put massive strain on the shoulder muscles, leading to increased pain and stiffness. Thus, use the bus or the train instead of the car.

4. Stop irregular activity: If you cannot maintain your usual schedule, don’t push yourself. Try to take up a new hobby to pass the time. This will help keep your daily activity at a moderate rate, free from abnormally high or low levels.

5. Refrain from obsessing over the pain: This will only increase the pain sensation. To avoid feeling trapped by the pain, try to do meditation and breathing exercises. This will shift your focus away from the pain. 

          

By Dr. Shabtab Khalid

Zilaxo Advanced Pain Solution

Note: Through the synergistic combination of Classical Homoeopathy, Ayurvedic-Unani Formulations and Internationally Acclaimed Advanced Physiotherapy, Zilaxo Advanced Pain Solution aims to eradicate joint pain, counter the process of degeneration and promote bone health. The protocol is at once scientific, effective as well as safe. To avail treatment at Zilaxo, call on 1800 419 6607 (Toll free) or WhatsApp at +91 98304 26607.

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