7 Best Exercises For Shoulder Arthritis

Shoulder arthritis is a common condition that affects many people around the world. It can be a painful and debilitating condition that can make it difficult to perform daily tasks. However, there are exercises that can help alleviate the pain and stiffness associated with shoulder arthritis. In this article, we will explore the 7 best exercises for shoulder arthritis.

Table of Contents

1. Exercise 1 - Pendulum Swing
2. Exercise 2 - Shoulder Blade Squeeze
3. Exercise 3 - External Rotation
4. Exercise 4 - Shoulder Flexion
5. Exercise 5 - Shoulder Extension
6. Exercise 6 - Shoulder Abduction
7. Exercise 7 - Wall Angels

Exercise 1 - Pendulum Swing

The pendulum swing is a simple exercise that can help to loosen up the shoulder joint and increase mobility. To perform this exercise, follow these steps:

1. Stand with your feet shoulder-width apart and lean forward slightly, placing your unaffected hand on a table or chair for support.
2. Allow the affected arm to hang down and swing it gently back and forth, side to side, and in circles.
3. Repeat this exercise for 1-2 minutes, 2-3 times a day.

This exercise is particularly effective for those with mild to moderate shoulder arthritis.

Exercise 2 - Shoulder Blade Squeeze

The shoulder blade squeeze is a great exercise for strengthening the muscles in the upper back and improving posture. To perform this exercise, follow these steps:

1. Sit or stand with your arms at your sides and your shoulders relaxed.
2. Squeeze your shoulder blades together, holding for 5 seconds.
3. Release and repeat for 10-15 repetitions, 2-3 times a day.

This exercise is particularly effective for those with shoulder arthritis who also have poor posture.

Exercise 3 - External Rotation

External rotation is an effective exercise for strengthening the rotator cuff muscles in the shoulder. To perform this exercise, follow these steps:

1. Lie on your unaffected side with your affected arm bent at a 90-degree angle.
2. Use a towel or small pillow to support your affected arm.
3. Slowly rotate your arm outwards, keeping your elbow close to your body.
4. Repeat for 10-15 repetitions, 2-3 times a day.

This exercise is particularly effective for those with moderate to severe shoulder arthritis.

Exercise 4 - Shoulder Flexion

Shoulder flexion is a great exercise for improving shoulder mobility and increasing range of motion. To perform this exercise, follow these steps:

1. Stand with your feet shoulder-width apart and your arms at your sides.
2. Raise your affected arm straight out in front of you, keeping your elbow straight.
3. Hold for 5 seconds and then slowly lower your arm back down.
4. Repeat for 10-15 repetitions, 2-3 times a day.

This exercise is particularly effective for those with mild to moderate shoulder arthritis.

Exercise 5 - Shoulder Extension

Shoulder extension is a great exercise for strengthening the muscles in the back of the shoulder and improving posture. To perform this exercise, follow these steps:

1. Stand with your feet shoulder-width apart and your arms at your sides.
2. Raise your affected arm straight out behind you, keeping your elbow straight.
3. Hold for 5 seconds and then slowly lower your arm back down.
4. Repeat for 10-15 repetitions, 2-3 times a day.

This exercise is particularly effective for those with moderate to severe shoulder arthritis.

Exercise 6 - Shoulder Abduction

Shoulder abduction is a great exercise for strengthening the muscles in the middle and top of the shoulder. To perform this exercise, follow these steps:

1. Stand with your feet shoulder-width apart and your arms at your sides.
2. Raise your affected arm straight out to the side, keeping your elbow straight.
3. Hold for 5 seconds and then slowly lower your arm back down.
4. Repeat for 10-15 repetitions, 2-3 times a day.

This exercise is particularly effective for those with mild to moderate shoulder arthritis.

Exercise 7 - Wall Angels

Wall angels are a great exercise for improving shoulder mobility and strengthening the muscles around the shoulder blades. To perform this exercise, follow these steps:

1. Stand with your back against a wall and your feet shoulder-width apart.
2. Place your arms against the wall, with your elbows bent at a 90-degree angle.
3. Slowly raise your arms up and down the wall, keeping your elbows and wrists in contact with the wall at all times.
4. Repeat for 10-15 repetitions, 2-3 times a day.

This exercise is particularly effective for those with moderate to severe shoulder arthritis.

Tips for Exercising with Shoulder Arthritis

When exercising with shoulder arthritis, there are a few tips you should keep in mind:

• Start slowly and gradually increase the intensity of your exercises.
• Avoid any exercises that cause pain or discomfort.
• If you are unsure about an exercise, consult with a physical therapist or healthcare provider.
• Make sure to warm up before exercising and cool down afterwards.

Solution for Shoulder Arthritis

While exercise can be helpful for managing the symptoms of shoulder arthritis, it is important to also seek medical treatment. Your healthcare provider may recommend medications, physical therapy, or even surgery to help alleviate your symptoms.

Frequently Asked Questions

Can exercise make shoulder arthritis worse?

While exercise can be helpful for managing the symptoms of shoulder arthritis, it is important to avoid any exercises that cause pain or discomfort. If an exercise is causing pain, stop immediately and consult with a healthcare provider.

How often should I exercise for shoulder arthritis?

You should aim to exercise for 1-2 minutes, 2-3 times a day. Start slowly and gradually increase the intensity of your exercises.

What other treatments are available for shoulder arthritis?

Your healthcare provider may recommend medications, physical therapy, or even surgery to help alleviate your symptoms. It is important to seek medical treatment for shoulder arthritis.

Pros and Cons of Exercising with Shoulder Arthritis

Pros:

• Can help alleviate pain and stiffness
• Can help improve shoulder mobility and range of motion
• Can help strengthen the muscles around the shoulder joint

Cons:

• Some exercises may cause pain or discomfort
• May not be effective for all individuals with shoulder arthritis
• Should be done under the guidance of a healthcare provider or physical therapist

Overall, exercise can be a helpful tool for managing the symptoms of shoulder arthritis. By incorporating these 7 best exercises for shoulder arthritis into your daily routine, you can help alleviate pain, improve mobility, and strengthen the muscles around the shoulder joint.