[Tip] Preventing Frozen Shoulder Through Stretching

Have you experienced frozen shoulder? It is a condition that involves pain so severe that it cannot be described in words before experiencing it.

I would like to introduce what frozen shoulder is and how to prevent it.

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Frozen shoulder, also called adhesive capsulitis, is not a disease that occurs in the 50s.

It is a common diagnosis used together with adhesive capsulitis, characterized by limited shoulder movement.

Chronic shoulder joint pain and movement impairment, especially the reduction in both active and passive range of motion, is called frozen shoulder.

It is one of the common diseases that affects about 2% of the population.

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Symptoms of frozen shoulder

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Usually, after no significant trauma or minor injury, dull pain begins in the shoulder joint area, gradually worsening and leading to restricted joint movement.

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In cases of idiopathic (unknown cause) frozen shoulder, it usually occurs after the age of 50, and patients exhibit severe pain, night pain, and limited movement, similar to other shoulder conditions. Often, pain and discomfort become more intense when lying down, leading to sleep disturbances due to night pain. Since this night pain is also observed in other shoulder diseases, it cannot be considered a unique symptom of frozen shoulder. Joint movements such as forward elevation, abduction, external rotation, and internal rotation are all restricted, gradually progressing and significantly impairing daily life.

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Frozen shoulder causes severe pain during passive movements at various angles, but rotator cuff diseases (a group of muscles including the supraspinatus, infraspinatus, teres minor, and subscapularis located on the surface of the shoulder blade, responsible for stable shoulder elevation and rotation) show pain only during specific movements, allowing for differentiation. Due to a reduced range of passive motion, patients find it difficult to comb their hair or wash their face, and they complain that it is hard to reach for objects on shelves.

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In the early stages of frozen shoulder, it is difficult to distinguish from rotator cuff disease, but when a significant amount of time has passed or severe contracture has occurred, only scapulothoracic movement occurs without any movement at the humeral joint, and a "clunking" sensation can be felt as it moves. Chronic shoulder pain and movement impairment, especially a reduction in both active and passive range of motion, are observed.

 

[Naver Knowledge Encyclopedia] Frozen Shoulder [frozen shoulder] (Seoul National University Hospital Medical Information, Seoul National University Hospital)

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The shoulder joint is the only joint in our body that rotates 360 degrees, and since it moves over 2,000 times a day, it’s not surprising that pain occurs. In the past, most patients were middle-aged and older in their 50s, but recently, many patients in their 20s to 40s have been appearing due to frequent use of computers and smartphones and poor posture, and it is especially more common among women.

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In my case, I experienced symptoms similar to frozen shoulder, with severe pain in my right shoulder suddenly worsening one day. It became difficult to lift my arm when brushing my teeth because I lacked strength, and I couldn't raise my arm behind my back to scratch my back due to intense pain. When I visited the hospital, I was diagnosed with adhesive capsulitis.

Fortunately, it was discovered very early, and the patient benefited from physical therapy and stretching without needing injections, making it a lucky case.

In the case of frozen shoulder, it is not confirmed through X-ray examination; rather, the doctor listens to the symptoms, presses various parts of the shoulder, and has the patient perform arm movements in multiple directions. If pain appears during these various movements, it is diagnosed as frozen shoulder.

Conditions that cause pain similar to frozen shoulder include calcific tendinitis and shoulder impingement syndrome, and since most symptoms are similar, it seems difficult for laypeople to distinguish between them.

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The main symptom of frozen shoulder!!!

 

Stiff and aching shoulder pain / Pain so severe that lifting the arm is impossible / Severe shoulder pain occurs when pulling the arm backward / Difficult to fasten or unfasten the back zipper or buttons of clothing, and hard to put on or take off clothes / Repeatedly experiencing shoulder pain, with symptoms gradually worsening / Pain and discomfort become more severe when lying down, leading to sleep disturbances

If these symptoms keep recurring, you must go to the hospital immediately for treatment!!!

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As frozen shoulder progresses, the pain becomes so severe that injections are often administered, and in really severe cases, surgery may be performed.

To prevent frozen shoulder as much as possible, it is recommended to regularly perform stretching exercises to strengthen the shoulder muscles. Additionally, even if frozen shoulder develops, it is important to detect it as early as possible and begin treatment.

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Stretching methods to prevent frozen shoulder or to do consistently when you have frozen shoulder!!!

 

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Prevention habits for frozen shoulder!!!

 

Using a low pillow while sleeping

Lying on your side while looking at your smartphone or sleeping puts pressure on the shoulder joint, so try not to look at your phone while lying down and sleep in a proper position.

When using a computer or maintaining a posture that keeps your shoulders in one position for a long time, regularly perform shoulder stretches to relax the shoulder muscles.

Always stretch before and after playing racket sports or activities that heavily use the shoulders.