Shoulder arthritis can take a toll on your daily life. The simple act of reaching for a kitchen mug or putting on a shirt may become difficult. When pain and stiffness limit your movement, it is easy to feel frustrated or even anxious about the future. However, exercise can help reduce pain and restore function to your shoulder joint.
Understanding which activities to do can empower you to take control of your health. This article will introduce specific rehabilitation exercises for shoulder arthritis.
Understanding Shoulder Arthritis and Why Exercise Matters
Shoulder arthritis occurs when the cartilage in the shoulder joint wears down. This leads to joint pain, swelling, and limited motion.
Osteoarthritis is the most prevalent type of shoulder arthritis, particularly as we grow older. Other less common types include rheumatoid arthritis and post-traumatic arthritis.
Why should you exercise an arthritic shoulder? Many people worry that movement will make the pain worse. However, regular exercise can actually slow joint damage, reduce pain, and keep your shoulder working well.
Strengthening the shoulder muscles protects the joint. Stretching is essential for maintaining flexibility and supporting a healthy range of motion. Any exercise routine must be approached with care, ensuring movements are gentle, and avoiding any actions that cause significant pain.
Rehabilitation Exercises for Shoulder Arthritis
The best exercises for shoulder arthritis improve strength and flexibility without overstressing the joint. The following routine offers a balance of stretching, range of motion, and muscle-strengthening activities.
Please note: These exercises are provided as a general guideline of what may be helpful to address typical deficits before surgery. They may not be appropriate for everyone. Additionally, the strengthening exercises are listed with “sets” only, the number of repetitions that each individual will be capable of completing will vary. Please consult your physical therapist for an individualized program.
1. Shoulder Pendulum Stretch
The shoulder pendulum stretch is an excellent exercise for easing tension and enhancing shoulder mobility. It provides gentle relief without placing stress on the joint.
To perform this stretch, stand next to a sturdy surface like a table for support. Place one hand on the table for support and lean slightly forward. This allows your affected arm to hang straight down toward the floor.
Swing your arm slowly in small, dinner-plate-sized circles. Perform ten circles in one direction, then reverse and complete ten circles in the opposite direction. For best results, repeat this exercise once or twice daily.
2. Crossover Arm Stretch
The crossover arm stretch is helpful for improving flexibility in the back of the shoulder. Begin by maintaining an upright posture, whether you are standing or seated.
Use your unaffected arm to lift your affected arm by the elbow and carefully bring it across your chest.
In this position, you should experience a subtle stretch in the back of your shoulder. Gently hold the stretch for 15 to 30 seconds, then release it slowly and with care. Repeat this stretch three times to enhance flexibility and comfort.
3. Wall Climb (Flexion)
The wall climb exercise, also known as flexion, is useful for restoring the range of motion in your shoulder.
Begin by standing directly in front of a wall, approximately six inches away. Position the fingers of your affected arm against the wall at waist height. Slowly “walk” your fingers up the wall, extending your arm as high as you comfortably can.
Once you feel a stretch, pause for a few seconds to hold the position. Then, gradually walk your fingers back down to the starting point. Aim to complete ten repetitions of this exercise to promote improved mobility.
4. External Rotation Stretch
The external rotation stretch is an excellent way to maintain external rotation. This is a movement crucial for performing daily tasks like washing your hair.
To begin, take hold of a lightweight stick, broom, or towel with both hands. Allow your arms to hang naturally by your sides, with elbows relaxed and gently bent at a comfortable 90-degree angle. Position the elbow of your affected arm close to your body. With your unaffected arm, gently guide the affected hand outward until you feel a stretch.
Hold the position for 15 to 30 seconds before relaxing. Repeat this exercise three times to support flexibility and ease of movement.
5. Isometric Shoulder Exercise
The isometric shoulder exercise is designed to strengthen the muscles surrounding your shoulder.
Start by standing in a doorway, so you are facing the door frame. Bend your affected arm at the elbow to form a 90-degree angle, keeping your upper arm at your side.
Place the back of your hand against the frame and apply outward pressure as though you are trying to push the door open. However, do not allow your arm to move.
Maintain this position for 5 to 10 seconds before gently releasing. Aim to complete ten repetitions to build stability and strength.
6. Shoulder Blade Squeeze
The shoulder blade squeeze targets the muscles that stabilize the shoulder. It encourages optimal posture while enhancing shoulder mobility and functionality.
Begin by sitting or standing upright with your arms resting at your sides. Concentrate on pulling your shoulder blades together while gently guiding them downward toward your spine. Hold this position for five seconds, then relax and release any tension.
Repeat this exercise ten to fifteen times to help strengthen and activate the muscles in your upper back and shoulders.
Rehabilitation Exercises for Shoulder Arthritis in Baltimore, MD
Arthritis does not have to control your life. Rehabilitation exercises for shoulder arthritis can help reduce pain. They can also improve function and support your independence. By following a gentle exercise routine and listening to your body, you can protect your joint health over time.
If your shoulder pain persists or worsens, help is available. The Centers for Advanced Orthopaedics – Orthopaedic Associates of Central Maryland Division is here to help. We offer expert care from board-certified orthopedic specialists. Call us at (410) 644-1880 or submit our appointment request form to schedule a visit for pain relief for shoulder pain. Our team is committed to helping you regain comfort and confidence in every movement.
The top orthopedic doctors close to you look forward to serving you!
Sources:
https://my.clevelandclinic.org/health/diseases/22491-shoulder-arthritis
https://www.mayoclinic.org/diseases-conditions/arthritis/in-depth/arthritis/art-20047971
https://www.mayoclinic.org/diseases-conditions/arthritis/in-depth/arthritis/art-20046440
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