Cervical spondylosis, frozen shoulder, and carpal tunnel syndrome have become common ailments among office workers. Frozen shoulder, in particular, was once thought to be a disease only for the middle-aged and elderly, but now countless office workers suffer from it. Ultimately, it's caused by prolonged sitting. Here are 5 simple exercises to relieve frozen shoulder.

　　I. Scapular Adduction Exercise

　　The patient should sit or stand, first relax their shoulders, then gradually pull both shoulder blades inward and downward to bring them closer together. Do not shrug your shoulders during the exercise.

　　II. Pendulum Motion

　　To relax your shoulder joints, sit or stand with your shoulders relaxed, hold a water bottle in your hand, and swing it forward and backward, gradually increasing the range of motion.

　　III. Circle Drawing Exercise

　　Every one or two hours, do some arm circles. (Up, down, left, right)

　　You can draw circles or move forward and backward, alternating between clockwise and counterclockwise. You can place one hand on your hip and draw circles with the other arm, or you can draw circles with both arms simultaneously. The movements should be slow and deep.

　　IV. Wall Climbing Techniques

　　Lie face down against an empty wall with your arms pressed against it. Use your fingers to guide your arms upwards in a climbing motion. Keep your body stable and still, and try to climb as high as possible until the pain becomes unbearable. Continue this for a period of time to gradually relieve shoulder pain.

　　V. Shoulder joint abduction exercises

　　The patient can sit with their shoulders relaxed, place the arm with the restricted joint on the table, bend the elbow to 90 degrees, and then gradually raise the forearm until it reaches the restricted angle, hold for about 10 seconds, and then slowly lower it.

　　Besides exercise, you can also do the following things during your leisure time, which can have a supplementary effect on frozen shoulder.

　　I. Wrist Suspension Method

　　When the pain from frozen shoulder is severe, you can use a triangular bandage to suspend the affected forearm, keeping the shoulder joint hanging naturally, the elbow joint flexed, and the wrist joint in a natural position to restrict the movement of the affected upper limb. Remove the triangular bandage once the pain subsides.

　　II. Bathing Method

　　This is a method of heat therapy using a shower. Place a towel on the affected shoulder and shower the affected shoulder with warm water at about 45 degrees Celsius for 5 to 10 minutes to concentrate the heat on the painful area in order to relieve symptoms.

　　III. Iced Method

　　Using commercially available ice packs or plastic bags filled with ice and a suitable amount of salt water, or using frozen items from the refrigerator, place them on the painful area of ​​the affected shoulder joint for about ten minutes to significantly relieve the pain.

　　IV. Hot compress method

　　Soak a towel in hot water, wring it out (the temperature should be warm enough not to burn the skin), and place it on the affected shoulder. To maintain the temperature for a longer period, you can cover it with a plastic sheet or towel to reduce heat loss. Apply the heat for about 10 minutes. Alternatively, there are heating pads and heated cushions available on the market that can also be used for heat therapy.