Frozen Shoulder Relief
Paste the following prompt into your AI chat to install this skill:
Please follow https://skillhub.cn/install/skillhub.md to install @user_70c2f807/frozen-shoulder-relief.
About this skill
Problem
Frozen shoulder, or adhesive capsulitis, often presents as reduced range of motion in multiple directions, making daily actions such as combing hair, fastening a bra, or reaching high objects difficult. Pain may appear at rest, during movement, or at night. Users may mistake it for ordinary neck-shoulder soreness or begin aggressive stretching too early. This skill is for self-guided rehabilitation support, not for dislocation emergencies, rotator cuff tear evaluation, or professional sports rehab.
How It Works
It starts with a stage assessment from the user's description: duration, trend, functional limits, and pain pattern, while flagging trauma, sudden worsening, or bilateral onset for medical review. It then matches a plan: the pain phase focuses on heat, gentle mobility, and pain management; the stiff phase uses progressive stretching; and the recovery phase adds strength work and daily shoulder protection. Output includes stage-appropriate movements, heat timing, a 0-10 pain score, weekly range-of-motion tracking, and criteria for progression or follow-up.
Boundaries
It is not a diagnostic tool. Suspected rotator cuff tears, fractures, dislocations, cervical-origin shoulder pain, or systemic conditions should be evaluated medically. Training intensity should stay within the user's tolerance; avoid forcing painful ranges of motion. If symptoms suddenly change or clicking, weakness, or instability appears, stop and seek medical advice.
Use Cases
- Desk workers with limited shoulder elevation want a 15-minute heat and stretching plan by stage
- Gym users with post-bench shoulder pain need red flags to distinguish frozen shoulder from rotator cuff injury
- Night-shift users with stiff shoulders want to track wall-climb height and 0-10 pain before progression
- Users with bilateral shoulder limits or night pain need quick screening prompts for systemic disease review
Best For
- Desk workers sitting 8+ hours daily with limited forward elevation want staged heat and stretching plans
- Self-reported frozen-shoulder users who want to avoid aggressive stretching need clear pain-score limits
- Fitness users in recovery phase who want to return to pull-ups or bench presses from very light loads
- Family caregivers tracking follow-up timing and daily exercise logs for relatives with frozen shoulder
Related Skills
Detects cats, dogs, and birds in images or video for home monitoring, returning structured reports and cloud-based history queries.
Helps plan pomodoro sessions, suggests white noise and anti-distraction tactics, and tracks focus time to improve deep work.
Generate a fair household deep-cleaning schedule and supplies checklist based on rooms, people, time, and task difficulty.
Structured mood journaling that records emotions, triggers, and bodily sensations to spot patterns and suggest coping strategies, not a substitute for therapy.