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Shoulder Arthritis Exercises

Shoulder Arthritis Exercises

Shoulder exercises go a long way in treating arthritis of the shoulder joint. However, it is important that the exercises are practiced regularly to see the effects of the exercise...
Bhakti Satalkar
Shoulder arthritis is seen in people above the age of 50, however, it is not a common problem. In most cases, it seen that the persons who have suffered from shoulder injuries are more susceptible to the condition. Also the condition is hereditary. The wear and tear of the joint with passage of time leads to aggravation of the condition. The aim of the treatment for shoulder arthritis is to reduce inflammation, preserve motion and avoid flaring up of the condition. Shoulder arthritis exercises form an important part of the treatment. They help in maintaining motion in the joint and also avoid flaring up of the condition.

Exercises for Shoulder Arthritis

It is important to do some warm up exercises and stretches before doing the shoulder exercises. If the muscles are not warmed up before you do the exercises, it can lead to aggravation of the condition. A warm up pack can be used, if the arthritic condition is severe and the joints have become stiff. If possible the exercises should be performed twice a day for faster healing of the condition.

Pendulum Exercise
To do this exercise, keep your shoulders relaxed. Bend a little waist down and let your hands hang down from the sides. Now slowly swing your hand forward, backward and side to side making small circles. The circles should not be big circles. Repeat the exercise 10 times clockwise and 10 times anticlockwise. Initially while doing the exercise, you may notice mild discomfort. After gaining some strength, you may choose to add a small weight to the exercise as well.

Shoulder Shrugs
This is a shoulder strengthening exercise. It can also be done, when one is sitting at the desk in the office. Gently raise up the right shoulder, as though you wanted to touch the shoulder to the ear, slowly come back to the starting position. Then repeat the same with the left shoulder. After you have repeated the exercise 5 times on either side, raise both your shoulders as though you wanted to touch the shoulder to the ear, but keep your neck straight. Repeat the exercise 5 to 7 times.

Shoulder Rotation
This is another exercise, which can easily be done sitting at the desk. Rotate your shoulder joint clockwise 10 times and anticlockwise 10 times. When you are doing the rotation, it is important that the neck does not move. Also keep your hands relax and hanging, so that extra pressure is not exerted on the shoulder joint.

Wall Push Up
This strengthening exercise should be done when the pain is alleviated and you do not suffer from discomfort. Wall push ups are good for people who find it difficult to do regular push ups. To do this exercise stand about one foot away from the wall. Place your hands at a little below shoulder height, but keep shoulder width distance between the hands. Slowly push your chest towards the wall and using your hands, push yourself back to the starting position. Repeat the exercise 5 to 7 times.

Arm Overhead
To complete this exercise, lie on your back and place your hands next to your thighs. Hold the wrist of the right hand with the left hand. Now raise your right hand above your head and try to hold the right arm as high as you can with the left hand. Gradually bend and straighten the elbow of the right hand. Repeat the arthritis shoulder exercise for women and men with the other hand.

Doing the shoulder arthritis exercises will help in mobility and flexibility of the shoulder joint. When you are doing the exercises, it may cause a mild level of pain. If the pain is sharp, tearing or excruciating, then stop doing the exercise immediately and consult your health care professional regarding the same. It is advisable to perform these exercises under the guidance of your physiotherapist, to ensure you are doing the exercise correctly.