There is no need to endure the severe pain and stiffness of Frozen shoulders for months and years. Natural remedies can help relieve the pain and increase the range of motion.
You can do some simple shoulder stretching and flexibility exercises to relieve the pain and stiffness.
The use of anti-inflammatory food will help you fight the inflammation of the shoulder tissues.
What is a frozen shoulder?
The shoulder ball and socket joint (Glenohumeral joint) is composed of the upper arm bone (humerus), shoulder blade (scapula) and the collarbone (clavicle). A firm tissue, known as shoulder capsule, surrounds the joint. For various reasons, the shoulder capsule gets thick and tight. Because of this, pain and stiffness develop in the shoulder and are known as Adhesive Capsulitis or Frozen shoulder.
It may develop and spread over 1 to 3 years. The pain is mild initially, and as the condition develops, it can become very severe and unbearable.
The restricted range of motion severely hampers day to day activities. People above the age of 40 tend to suffer from frozen shoulder, and so are women.
Till date, medical science is not able to locate the exact cause of frozen shoulder. Hence you can get only the symptoms treated.
The shoulder pain worsens in the night, possibly because of no movement.
The development of this condition and the symptoms pass through 3 distinct phases:
- Freezing stage:- Here, the pain and stiffness build up.
- Frozen: The pain might reduce a bit, but the range of motion deteriorates severely.
- Thawing: The pain and stiffness both start reducing, and this leads the way to recovery.
The above stated three stages may spread from 1 to 3 years for different people.
Why do you get frozen shoulders?
The underlying cause of frozen shoulder is still unknown, and we can treat only the symptoms. Forced immobility One of the reasons for frozen shoulder is. After an accident, the hand may be in slings. The immobility of few months stiffens the shoulder joint to such an extent that regular movements are also restricted.
In some cases, inflammation of the shoulder capsules leads to pain and restriction of movement.
Post the age of 40, a person moves his arm typically little less, and this may also result in a frozen shoulder.
As compared to men, women have a high incidence of frozen shoulder. It could be because of the weaker skeletal system and less strenuous work.
People with diabetes develop a frozen shoulder with a higher probability than normal humans.
The existence of high or low thyroid also increases the chance of frozen shoulders.
Tuberculosis and Parkinson disease also increases the likelihood of a frozen shoulder. Since the exact cause if not known. Treatment to cure or prevent a frozen shoulder is not possible.
However, natural food reduces inflammation and exercise helps loosen the stiff shoulder capsule. These two natural therapies come as a safe alternative to the medications.
Food that can help frozen shoulders
Inflammation accompanies a frozen shoulder. Instead of using anti-inflammatory drugs, it is healthy and better to use anti-inflammatory food. They do not have any side effects or long term harmful reactions to worry.
Some widespread anti-inflammatory foods are:
- Tomatoes: – It has lycopene in the right amount, which is a carotenoid and reduces inflammation.
- Nuts- (almond and others): They have vitamin E in good quantity. Vitamin E is an excellent anti-inflammatory agent.
- Leafy greens (spinach, kale, collards):- Leafy vegetables contain alpha-linolenic acid, which is omega – 3 fat and is a potent anti-inflammatory in nature.
- Fruits (strawberries, blueberries, orange):-the anthocyanin, in the strawberry, makes it a potent anti-inflammatory food.
- Fatty fish: They have high quantities of omega – 3 fatty acids that have potent anti-inflammatory effects.
- Turmeric: Curcumin, which is the main ingredient in turmeric, has a potent anti-inflammatory property.
- Dark chocolate: Flavanol present in dark chocolate has powerful anti-inflammatory properties.
- Broccoli: The sulforaphane present in the broccoli, fights inflammation to the core.
- Ginger: The gingerol in ginger is a potent anti-inflammatory.
- Grapes: They have lots of antioxidants like flavonoids and resveratrol, which fights inflammation.
Simple exercises you can do to release a frozen shoulder
The most natural and effective way to loosen up the shoulder joint is stretching and flexibility exercise. You can do these exercises along with medication or any other treatment.
It is advisable to warm up the shoulder and body before starting exercise. The best way to do this is to take a warm shower just before the workout. You can also keep a wet microwaved towel on the affected shoulder to warm it up.
The following exercises can be done on your own and are very simple to do, but effective in results.
Pendulum stretches
- With your good hand, hold the edge of the table to support yourself. Bend the body forward about 30– 45 degrees from the waist.
- Dangle the hand of the affected shoulder loosely in the front.
- Rotate the dangled hand around in circles of about 1 foot.
- The rotation should be from the affected shoulder and not from the elbows.
- Rotate clockwise for 6 -8 times.
- Then rotate anticlockwise for 6 -8 times.
The Towel Stretch
Use a full-sized 3 feet towel.
- Lower the hand of the affected shoulder and take it behind the lower back/glutes.
- Hold one end of the towel with the good hand and take it up above the shoulder.
- Drop the other end of the towel from the back.
- Hold the other end of the towel with the hand which is at the lower back.
- With the good hand pull the towel, the other also gets pulled up.
- Lower it slowly, so that the other hand also lowers.
- Do this pull and release for 6 -8 times.
Finger Walk
- Stand ¾ arm length from a rigid wall.
- Extend your arm of the affected shoulder at the waist level to the wall.
- Finger walk with your forefinger and middle finger on the wall, till the shoulder level.
- Again, restart from the waist level.
- Do these 6 -8 times at one go.
Cross-Body Reach
- Lift the affected arm with the good arm gradually.
- Take it across the chest.
- Pull it to the other shoulder
- Hold for a few moments.
- Release it gradually.
- Repeat for 6 -8 times.
Armpit stretches
Perform this exercise standing in front of a high table.
- Keep both your hands on the table.
- Gradually bend your knees
- Lower your body, like in squats.
- Feel the stretch in the armpits.
- Stretch a little, but do not get uncomfortable.
- Repeat 6 -8 times at one session.
Shoulder Roll
- Stand with your feet at shoulder width.
- Pull up your shoulder.
- Roll it back
- Then bring it forward.
- Perform all these moves in a smooth circle.
- Roll clockwise or anticlockwise, 6 -8 times.
These frozen shoulder exercises are a great way to relieve pain and stiffness in shoulder joints.
A very common painful condition of frozen shoulder can be very easily and effectively managed by natural remedies.
Though there is no cure of frozen shoulders, but the natural treatment give a very safe option of come out of this situation and go about your normal life.