3 frozen shoulder self-diagnosis and stretching methods

Self-test method 1: Raise your arms up

Raise your arms to the sides of your ears. You should first check if you can keep both arms fully attached to your ears, and then compare the elevation of both arms. If one arm is raised but the other is not, it is a symptom that should be suspected of frozen shoulder.

Self-test method 2: Rotate your arms outward, then inward

Alternate between an outward rotation where you rotate your arms outwards and an inward rotation. If one arm moves effortlessly but the other doesn't, frozen shoulder may be suspected.

Self-test method 3: Try the angel wing movement

First, bend your shoulders and elbows at right angles and try to press yourself against the wall. Next, place the back of your hand against the wall, the back of your elbow, and the back of your hand against the wall with your arms raised. At this time, if your arm is against the wall in both positions, it is not frozen shoulder.

How to stretch frozen shoulder

When frozen shoulder develops, the pain often causes problems due to reduced movement. However, don't force yourself to exercise. This time, we will introduce you to the stretches that frozen shoulder patients can do.

First, pull the arm on the sore side with your normal arm and gradually raise it. However, it is important to keep your palms facing inward, as pointing your palms outwards when raising your arms can cause more pain.

Second, hold your hands together and stretch them forward. Then, lower your upper body on a place such as a desk. This movement is called a forward tilt exercise, and if you do it on the bare floor, it can cause friction, so if you do it on a towel, etc., you can do it much more comfortably.

Third, take the elbow on the sore side with your normal arm and slowly pull it until you feel a stiffness. This movement is called an upper body cross exercise. If you find it hard to pull on your elbow, you can grab your wrist instead. If you find it easy to move, you can try to move from multiple angles instead of just one direction and check all directions.