HEALTHCARE TODAY
  • IN THE SPOTLIGHT
  • DIGITAL HEALTH
  • PRODUCTS & SUPPLEMENTS
  • HEALTH A - Z
  • PARENTING
  • MEN'S HEALTH
  • WOMEN
  • AGEING
  • NUTRITION
  • FITNESS
  • COMPLIMENTARY MEDICINE
  • ABOUT US
  • IN THE SPOTLIGHT
  • DIGITAL HEALTH
  • PRODUCTS & SUPPLEMENTS
  • HEALTH A - Z
  • PARENTING
  • MEN'S HEALTH
  • WOMEN
  • AGEING
  • NUTRITION
  • FITNESS
  • COMPLIMENTARY MEDICINE
  • ABOUT US
Search

STRETCHING AND STRENGTHENING EXERCISES FOR A FROZEN SHOULDER​

APRIL 15, 2019 @ 6.34 PM
Picture
Frozen shoulder usually involves pain and stiffness that develops gradually, gets worse and then finally goes away.

​Frozen shoulder is a condition that causes the shoulder to stiffen thus reducing its mobility. Women 50 years and above are more susceptible – especially those with diabetes. While the condition is usually caused by trauma, it can also occur without any given reason.
​
Three stages of frozen shoulders
Frozen shoulder can be divided into three stages - the first one is what we call the inflammatory stage or the freezing stage.
 
“Patient would usually complain of recurrent shoulder pain between a month to six weeks. This is the initial yet most painful stage and although an X-Ray imaging show that the patient is perfectly normal, she would complain of pain,” explained Dr Mohd Ikraam Ibrahim, Consultant Orthopaedics & Traumatology at Kelana Jaya Medical Centre.  

“As the patient navigates towards the next stage, the shoulder is locked – frozen. Although pain is less intense, she would suffer a reduced range of motion – also known as the reduction of global range of motion – meaning that almost all movements are limited," he added. 

During this time, patient would point out that the shoulder is stuck - can’t be lifted up or moved forward. These would happen for three to four months.

Towards the last stage - the thawing stage; the shoulder starts to regain its range of motion. This usually happens within six months to a year.  

While painkillers and physiotherapy helps to regain the range of motion in certain patients, there are also those who do not respond to these, thus a less invasive or invasive procedure might be required.

When painkillers and physiotherapy no longer work
Less invasive procedure consists of a steroid injection into the joint to reduce the inflammation and to expand the capsule thus gaining back the range of motion.
 
Invasive procedure, on the other hand, involves manipulation under anaesthetics – using an arthroscopic capsular release where a keyhole surgery is done to divide the capsule open with the intention that the patient gain back her range of motion. However, these treatments need to be complemented with physio to see improvement.
 
On the hindsight, frozen shoulder is self-limiting and resolves spontaneously. It is only a time factor, but the range of motion, as compared to early intervention, would be less with patient affected.

Exercises for a frozen shoulder
Stretching exercises are essential to treating frozen shoulder. Start by performing warm up exercises such as taking a warm shower for 10 – 15 minutes. A moist heating pad or a damp towel heated in the microwave could also be used although it might not be as effective.  

In performing these exercises, stretch to the point of tension but not pain.

1. Pendulum stretch
Relax your shoulders first. Then, stand and lean over slightly, allowing the affected arm to hang down. Swing the arm in a small circle – making 10 revolutions in each direction once a day.

Increase the diameter of your swing as your symptoms improve. You may increase the stretch by holding a light weight (three to five pounds) in the swinging arm when you’re ready for more.
​
2. Towel stretch
Hold a three-foot-long towel in a horizontal position behind your back. Use your good arm to pull the affected arm upward to stretch it. The more advanced version of this exercise is to have the towel draped over your good shoulder – with the affected arm holding the bottom of the towel and pulling it toward the lower back with the unaffected arm; 10 – 20 times a day.
​
3. Finger walk
Face a wall three-quarters of an arm's length away, reach out and touch the wall at waist level with the fingertips of the affected arm. Slowly walk your fingers up the wall with your elbow slightly bent until you’ve raised your arm (not shoulder muscles) as far as you can. Slowly lower the arm and repeat for 10 – 20 times a day.

4. Cross-body reach
Cross-body reach can be done seated or while standing. Use your good arm to lift your affected arm at the elbow, bringing it up and across your body. Hold the stretch 15 - 20 seconds, repeating this move 10 – 20 times per day.

5. Armpit stretch
Lift the affected arm onto a shelf breast-high with your good arm. Bend your knees gently, opening up at the armpit. Deepen your knee bend slightly – stretching the armpit and straighten. Stretch a little further with each knee bend for 10 – 20 times a day.  

Strengthening exercises
Slowly add rotator cuff-strengthening exercises as your range of motion improves. However, start by warming up your shoulders and stretching exercises first.

6. Outward rotation
Hold a rubber exercise band in your hands with elbows at a 90-degree angle; close to your sides. Rotate the lower part of the affected arm outward; approximately two inches and hold for five seconds. Repeat 10 to 15 times, once a day.

7. Inward rotation
Stand next to a closed door with one end of a rubber exercise band hooked around the doorknob. Using the affected arm, hold the other end with your elbow at a 90-degree angle. Pull the band toward your body two or three inches and hold for five seconds. Repeat 10 to 15 times, once a day.

EXCLUSIVE
Picture
​Rough sleeping in Kuala Lumpur: When statistics takes precedence over reality

Picture
​The culture of colourism: The obsession with lighter skin tones driving opportunities in the skin lighteners market

Picture
​Can you be fired for having cancer?

Picture
​Malpractice surgery claim in Malaysia - Duty of care and four elements of negligence

HEALTH A - Z
Picture
​Possible link between metal toxicity and autism

Picture
​The bacterial threat as a result of antibiotic misuse

Picture
​Early warning signs of kidney cancer

Picture
​Foodborne illness not just limited to bacterial viruses and parasites but toxins too

Picture
​Pet licks can cause mild respiratory symptoms to endocarditis, warns specialist

Picture
​Cranberries, high doses of vitamin C causes kidney stones, says clinical journal

Picture
​The art of wheelchair to car transfer for caregivers

Picture
​Nephrologist says only 30 get into kidney donation programme from 21,000 in waiting list

Picture
​Oral sex: Infections associated with getting down under

Picture
​Are you in a physical - psychological abusive relationship?

Domestic violence can affect children even before they’re born
When mental illness is mistaken for demonic possession
Eating disorders - A mental health issue
How mental health affects your life
Schizophrenia: Living in a world that does not exist
Picture
Are you sad or depressed? How do you differentiate the two?

Picture
The psychology behind public masturbation and indecent exposure

Domestic violence and abuse - The impact on children and adolescents
Arson, animal cruelty and lack of remorse - traits of personality disorders to look out for in a person
PARENTING
Picture
​Hemorrhagic disease of the newborn (HDN) as a result of Vitamin K deficiency

Picture
​Antibiotic use in paediatric patients

Picture
​Food allergies in children can be life threatening, says dietician

Picture
​Debunking myths and reinforcing facts on vaccination

Picture
​Is it ADHD or other developmental disorders that your child has?

Picture
Malaysia's butterfly children with skin as fragile as a butterfly wings

Picture
Is it bad to co-sleep with your baby?

FITNESS
Picture
​No quick fixes to getting that beach body

Picture
​MMC Gamuda's Dato Ir Wong Wai Ching speaks on teeing off and RMAF golf course

Picture
​Top model Ridwan Mustafa weighed 120kg once before

Picture
​IT admin head; Kahlil Abdul Hakim uses capoeira to stay in shape

Picture
​Sazali Samad still going strong at 51

TOP STORIES
Picture
​Scientists develop prototype to detect and differentiate multiple vector-borne flaviviruses

Picture
​Unveiling the map to designing treatments for dengue and zika viruses

Picture
​Only 30% of Malaysians who suffer stroke survive with no or mild dissabilities

Picture
​University Malaya to create kidney transplantation research centre following myKidney launch

Picture
​Deputy Health Minister Dr Lee Boon Chye urge insurers to include hospice care in policy

Picture
​Sungai Buloh Hospital holds symposium on rehabilitation perspectives of spinal cord injury

Picture
​Parents, employers can now screen individuals for sexual offences on children

Picture
​Children play doctor for a day at Gleneagles Dr Little Care launch

Picture
​KPJ Damansara Specialist Hospital launch IVF Fertility Centre

Picture
​Astrazeneca signs MoA with InvestKL to improve access to healthcare, explore digital transformation in the management of diseases

Picture
​Prince Court Medical Centre launch Intraoperative Radiotherapy for breast cancer treatment​

Picture
​Blue Socks creates awareness on diabetic peripheral neuropathy

Picture
​PM Tun Mahathir launch MySalam scheme to aid B40s with critical illness and hospitalisation

Picture
Self-sampling HPV test to eliminate cervical cancer in Malaysia

Picture
​Survey reveals mental health and stress continue to affect organisation's bottom line
​Teacher's battle against pregnancy discrimination recognised with human rights award
15 companies win Malaysia's healthiest workplace awards
Malaysia ranks seventh in the world with highest number of dialysis treatment rate
Mimos to roll-out first clinically-tested non-invasive glucose monitor end of 2019
Sarawak General Hospital joins QVIA's network of globally qualified phase 1 oncology sites
PRODUCTS & SUPPLEMENTS
Picture
​I-Sens launch dual blood glucose and ketone monitoring system

Picture
​Abbott introduces Acarizax to control respiratory allergy

Picture
​Jordan unveils eco-friendly green clean toothbrush

Picture
​​Roche launch Perjeta - Herceptin combination, a post surgery treatment for early breast cancer (eBC)

Picture
​Roche Malaysia launches Alecensa, a new oral monotherapy for lung cancer

Picture
​Shield your eyes from harmful blue light with Brand's Lutein Essence

Picture
​Keytruda with chemotherapy to be the first line of treatment for patients with advanced lung cancer

​Tumour profiling for personalised cancer therapy
Picture
​​Tune Protect launch extreme sports plan

AIA unveils A-Plus health plan
Coca-cola rolls out Nutri Boost
Diapo-care cream for diaper rash
Repatha to reduce bad cholesterol
MEN'S HEALTH
Picture
​Seven problems you might experience with your penis

Picture
​Is a curved penis normal?

Picture
​Priapism: The pain of a prolonged erection

Picture
​Penile siliconoma: Complications of unregulated penile augmentation

Picture
​Vacuum constriction device and penile prosthesis in the treatment of erectile dysfunction

Picture
​Erectile dysfunction may be a sign of underlying health condition

Picture
​Evolving treatment for metastatic colorectal cancer

Picture
Have trouble peeing?

Picture
Does spicy food affect your prostate health?

Picture
​Cigarettes cause bladder cancer

WOMEN
Picture
​33% below 15 exposed to sexual intercourse, at higher risk of developing cervical cancer says oncologist

​Breast cancer survivor emphasizes on monthly self-examination, says no alternative therapy, magic pill for cure
Picture
​Carpal tunnel syndrome more common in women than men

Picture
​Magnesium deficiency causes sweet craving and stress eating

Picture
​No period, yet not pregnant? Here is a possible reason

Picture

IN THE SPOTLIGHT

HEALTH A - Z

MEN'S HEALTH

AGEING

NUTRITION

ABOUT US

PRODUCTS & SUPPLEMENTS

PARENTING

WOMEN

FITNESS

​COMPLIMENTARY MEDICINE

BM
​Copyright@ 2018 Healthcare Today. All rights reserved. The material in this site is intended to be of general information use and is not intended to constitute medical
advice, probable diagnosis or recommended treatments.                                                              
  • IN THE SPOTLIGHT
  • DIGITAL HEALTH
  • PRODUCTS & SUPPLEMENTS
  • HEALTH A - Z
  • PARENTING
  • MEN'S HEALTH
  • WOMEN
  • AGEING
  • NUTRITION
  • FITNESS
  • COMPLIMENTARY MEDICINE
  • ABOUT US