Arthritis can be a challenging condition to deal with, especially when it comes to staying active and maintaining mobility.
However, incorporating shoulder exercises into your routine can be a great way to manage symptoms and improve your overall shoulder health.
In this blog post, I’ll explore some of the most effective shoulder exercises for arthritis, along with tips for optimizing your workout and getting the most out of each movement.
Whether you want to relieve pain, build strength, or stay active, these exercises will positively impact your shoulder health and overall well-being.
Overview of shoulder arthritis
Shoulder arthritis is a condition that causes pain, stiffness, and reduced mobility in the shoulder joint. When the protective cartilage that cushions the joints wears down, the bones in the joint rub against each other, causing pain and inflammation.
There are two main types of shoulder arthritis: osteoarthritis and rheumatoid arthritis. Osteoarthritis is the most common type and is caused by wear and tear on the joint over time. Rheumatoid arthritis is an autoimmune disorder that causes the body’s immune system to attack the joint, resulting in inflammation and damage.
Symptoms of shoulder arthritis can include pain, stiffness, swelling, and reduced range of motion in the shoulder joint. The pain may be a dull ache or a sharp, stabbing sensation and may worsen with specific movements or activities. Shoulder arthritis can also make it difficult to perform daily tasks, such as reaching overhead or lifting objects.
Treatment for shoulder arthritis typically involves a combination of medication, exercise, and other therapies.
Benefits of shoulder exercises for arthritis
Shoulder exercises are essential in managing arthritis symptoms in the shoulder joint. Here are some benefits of performing shoulder exercises for arthritis:
Increased joint mobility
Shoulder exercises can help improve the range of motion in the shoulder joint, reducing stiffness and improving overall joint function.
Muscle strengthening
Shoulder exercises can strengthen the muscles in the shoulders, upper back, and neck, which can improve posture and reduce pain.
Reduces stiffness
Shoulder exercises also reduce stiffness in the joint, making it easier to perform daily tasks and activities.
Reduces joint pain
Shoulder exercises can help minimize pain in the joint by improving muscle strength and flexibility, reducing inflammation, and supporting healthy cartilage.
Supports healthy cartilage
Shoulder exercises help support the health of the cartilage in the joint by improving blood flow and delivering essential nutrients to the joint.
Helps to maintain function
Shoulder exercises can help maintain joint function, reducing the risk of further joint damage and improving quality of life.
Overall, performing a routine of shoulder exercises for arthritis can help improve joint function, reduce pain and stiffness, and support healthy cartilage.
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Shoulder exercises for arthritis
1. Pendulum exercise
- Stand beside a table or counter (you will use it to support yourself).
- Place one hand on the table and let the other arm hang free.
- Softly swing that hand back and forth as you do with a pendulum. Do this about ten times.
- Then softly swing from side to side ten times.
- Switch to your other arm and repeat the two exercises.
2. Shoulder flexion
- For this exercise, you will need a stick or baton; you can use your broom handle or a pipe. Hold the stick with both hands and make it about 30 centimeters wider than your shoulder.
- Lie down on your back while holding the stick. Make sure your palms are facing the floor.
- Keep your elbows straight and raise your arms over your head while holding the stick. Do it until you feel a stretch in your upper back, shoulders, and chest.
- Remain in that position for 15 to 30 seconds.
- Repeat it two to four times.
3. Shoulder abduction
- Raise one arm out to the side, with your elbow straight and your palm facing down. Don’t raise your shoulder or tilt your trunk.
- Do the same thing for the other arm.
- Hold that position for 15 to 30 seconds.
- Repeat it six times.
4. Shoulder external rotation
- You can use a broom handle or a pipe for this exercise.
- Hold the stick with one hand horizontally and lock it with the other hand.
- Keep your elbow at the side of your body (the elbow of the shoulder you are stretching). Push the stick horizontally until you feel a painless pull at the back of your shoulder.
- Remain in that position for 30 seconds and relax for 30 seconds.
- Repeat on the other side.
- Repeat the cycle three times.
5. Wall push-up
- Stand before a wall, and place your hands flat against it with your arms straight.
- Put your feet apart slightly wider than the width of your shoulder apart, and tighten the muscle of your stomach.
- With your feet firmly placed on the floor, bend your elbows and open your chest as you move your upper body gently toward the wall as if you are pushing it. Then slowly push yourself back.
- Repeat the motion ten times. And you can increase the number with time as you continue to exercise.
6. Scaption raise
- Stand with your feet shoulder-width apart and your arms at your sides.
- Slowly raise your arms up and out to the sides at a 45-degree angle to your body.
- Keep your elbows slightly bent and your palms facing down.
- Raise your arms to shoulder height and hold for five seconds.
- Slowly lower your arms back down to your sides.
- Repeat it ten times.
7. Internal rotation
- You will need a towel or a band for this exercise.
- Hold a towel above and behind your head with one arm.
- Reach behind your back and grab the towel with your other hand.
- Pull the towel upward with the arm above your head until you feel a stretch on the front and outside of your other arm.
- Remain in that position for 15 to 30 seconds.
- Repeat on the other arm.
- Repeat the cycle two to four times.
8. Shoulder circle
- Stand with your feet shoulder-width apart and your arms at your sides.
- Slowly circle your shoulders forward ten times, then circle them backward another ten times.
9. Y, T, and I exercise
These exercises are named after the shape your arms make when performing them. Here are the steps to perform each exercise:
Y exercise:
- Lie face down on a mat or bench with your arms outstretched above your head, forming the shape of a “Y.”
- Squeeze your shoulder blades together and lift your arms off the ground, keeping them straight.
- Hold for five seconds, then lower your arms back down.
- Repeat ten times.
T exercise:
- Lie face down on a mat or bench with your arms outstretched to the sides, forming the shape of a “T.”
- Squeeze your shoulder blades together and lift your arms off the ground, keeping them straight.
- Hold for five seconds, then lower your arms back down.
- Repeat ten times.
I exercise:
- Lie face down on a mat or bench with your arms outstretched in front of you, forming the shape of an “I.”
- Squeeze your shoulder blades together and lift your arms off the ground, keeping them straight.
- Hold for five seconds, then lower your arms back down.
- Repeat ten times.
10. Lateral raise
- Stand with your feet shoulder-width apart and your arms at your sides.
- Hold a light dumbbell in each hand, palms facing in. If you don’t have dumbbells, you can substitute household items like water bottles or cans of food.
- Slowly raise your arms out to the sides, keeping your elbows slightly bent.
- Raise your arms to shoulder height and hold for five seconds.
- Slowly lower your arms back down to your sides.
- Repeat for a total of ten repetitions.
Shoulder exercises for arthritis sample routine
Performing a routine of shoulder exercises for arthritis can help improve joint function, strengthen muscles, and reduce pain. It is essential to include a variety of exercises that target different areas of the shoulders and upper back, including warm-ups, range of motion exercises, strengthening exercises, and stretching exercises.
Here’s a sample routine:
Warm-ups
- Shoulder circles: Stand with your feet shoulder-width apart and your arms at your sides. Slowly circle your shoulders forward ten times, then circle them backward another ten times. This exercise helps warm up the muscles in the shoulders and upper back.
- Neck rotations: Stand with your feet shoulder-width apart and your arms at your sides. Slowly rotate your head to the left, then to the right, for ten repetitions each. This exercise warms up the neck muscles.
Range of motion exercises
- Scaption raises: Stand with feet shoulder-width apart and your arms at your sides. Slowly raise your arms up and out to the sides at a 45-degree angle. Keep your elbows slightly bent and your palms facing down. Raise your arms to shoulder height and hold for five seconds. Slowly lower your arms back down. Repeat ten times. This exercise improves the range of motion in the shoulders.
- Arm circles: Stand with your feet shoulder-width apart and your arms at your sides. Make small circles with your arms, gradually increasing the size of the circles. Do ten repetitions in each direction. This exercise also helps improve the range of motion in the shoulders.
- Doorway stretch: Stand in a doorway and place your hands on either side of the frame at shoulder height. Step forward with one foot and lean forward, feeling the stretch in your chest and shoulders. Hold for 15-30 seconds and repeat on the other side. This exercise helps stretch the muscles in the chest and shoulders, improving the range of motion.
- Pendulum stretch: Bend over at the waist and let one arm hang straight towards the floor. Use a table or counter to support the other hand. Swing the arm gently back and forth, then side to side, and in circles. Repeat with the other arm. This exercise helps improve the range of motion in the shoulders.
Strengthening exercises
- Shoulder blade squeezes: Sit or stand with your arms at your sides. Squeeze your shoulder blades together and hold for five seconds. Release and repeat for a total of ten repetitions. This exercise helps strengthen the muscles between the shoulder blades, improving your posture and reducing pain.
- Wall push-ups: Stand facing a wall with your arms straight out in front of you, palms flat against the wall. Slowly lower your body towards the wall, bend your elbows, and push back to the starting position. Repeat it ten times. This exercise strengthens the muscles of the chest, shoulders, and arms, improving overall shoulder function.
- Y, T, and I exercise: Lie face down on a mat or bench with your arms outstretched in different positions—forming the shapes of Y, T, and I with your arms, respectively. Squeeze your shoulder blades together and lift your arms off the ground, keeping them straight. Hold for five seconds, then lower your arms back down. Repeat each exercise ten times. These exercises help strengthen the shoulders and upper back muscles, improving posture and reducing pain.
- Shoulder shrugs: Sit or stand with arms at your sides. Lift your shoulders towards your ears and hold for five seconds. Release and repeat ten times. This exercise strengthens the muscles in the shoulders and neck, which can improve posture and lessen pain.
Stretching exercises
- Chest expansion: Sit or stand with your arms behind your back, clasping your hands together. Lift your arms up and away from your body, feeling the stretch in your chest and shoulders. Hold for 15-30 seconds. This exercise helps stretch the chest and shoulder muscles, improving posture and reducing pain.
- Shoulder extension stretch: Stand with your arms at your sides. Reach one arm across your chest and use the other arm to pull it toward your body until you feel a stretch in your shoulder. Hold for 15-30 seconds and repeat on the other side. This exercise helps stretch the muscles in the back of the shoulder, improving the range of motion and minimizing pain.
- Shoulder flexion stretch: Stand with your arms at your sides. Reach one arm up and over your head and use the other arm to gently pull it towards your body until you feel a stretch in your shoulder. Hold for 15-30 seconds and repeat on the other side. This exercise helps stretch the muscles in the front of the shoulder, improving the range of motion and reducing pain.
Remember to perform these exercises slowly and with control, and consult your doctor or physical therapist before starting any new exercise routine.
Shoulder exercises for arthritis tips
When performing shoulder exercises for arthritis, it is crucial to remember some tips to ensure safety and effectiveness.
Here are some tips to consider:
Start slowly
Begin with low-intensity exercises and gradually increase the intensity and duration of your workouts. This can help prevent injury and reduce the risk of exacerbating arthritis symptoms.
Avoid overstretching
While stretching is an essential component of any exercise routine, it is important to avoid overstretching. Stretch only to mild discomfort, and never force your body into a position that causes pain.
Stay hydrated
It is essential to stay hydrated while exercising. Be sure to drink plenty of water before, during, and after your workout.
Stop when you feel pain
If you feel any pain or discomfort while exercising, stop immediately. Pain is a sign your body needs a break or that you may be doing an exercise incorrectly.
Stay consistent
Consistency is vital when it comes to exercise. Create a schedule that allows you to exercise regularly and stick to it as closely as possible. This will help you see improvements in your shoulder function and reduce arthritis symptoms over time.
FINAL THOUGHTS
Incorporating shoulder exercises for arthritis into your daily routine can be a game-changer.
By improving your range of motion, building strength, and reducing pain, these exercises can help you maintain an active lifestyle and improve your overall quality of life.
Start slowly, focus on proper form, and consult your doctor or physical therapist before beginning any new exercise regimen.
With consistency and patience, you can reap the benefits of these shoulder exercises and continue to live life to the fullest despite the challenges of arthritis.
Which of these shoulder exercises will you add to your daily schedule?
READ ALSO: 10 EASY LOWER BODY EXERCISES AND TIPS FOR PEOPLE WITH ARTHRITIS
