Arthritis is a common joint condition that causes pain, decreased mobility, stiffness and feelings of heaviness or fatigue. Shoulder arthritis occurs infrequently, according to the Southern California Orthopedic Institute. Most shoulder problems are caused by other conditions. You should always consult your doctor to obtain a proper diagnosis if you think you are suffering from arthritis in your shoulder. If you suffer from shoulder arthritis, certain exercises may help to prevent stiffening and help improve the range of motion in your shoulder. Inform your doctor before beginning an exercise regimen.
Step 1
Stand in front of a sturdy chair, holding the back of the chair with your unaffected arm. Bend forward and allow your opposite arm to become limp and relaxed. Swing the arm in a pendulum-like circle, gradually increasing the width of the circle. This exercise can help to increase the range of motion and decrease pain, according to Stephen A. Paget, M.D., Michael Lockshin, M.D. and Suzanne Loebl in their book, "The Hospital for Special Surgery Rheumatoid Arthritis Handbook."
Step 2
Use your unaffected arm to help lift your arm to shoulder height. Raise the arm above your head, and bend and straighten your elbow. According to Arthritis Research UK, this is a helpful, simple exercise that may be more comfortable to perform after applying ice to your painful shoulder.
Step 3
Shrug your shoulders, rolling them back, down and forward, performing a shoulder circle. Roll your shoulders forward two or three times, then reverse. Perform several repetitions of this exercise daily. According to homeopathic and naturopathic medicine practitioner Rajeev Sharma in his book, "A Guide to Body Pains," this exercise can help to increase the range of motion in your affected shoulder.
Step 4
Stretch your neck to increase flexibility in your neck and shoulder areas. According to physical therapist Audrey Millar in her book, "Action Plan for Arthritis," the focus of the neck stretch should be on a gentle, painless motion. Sit or stand comfortably and bring your right ear to your right shoulder, just until you feel a gentle stretch. Hold the position for a few seconds, then repeat on the opposite side.
Step 5
Lift your affected arm onto a shelf or any object that reaches chest height. Bend your knees, helping to open up the armpit and stretch. According to Bruce Anderson, M.D., in an article for Up To Date, this stretch helps to restore range of motion and loosens tightness in your shoulder.
Things You'll Need
- Chair
References
- Southern California Orthopedic Institute: Shoulder Arthritis
- "The Hospital for Special Surgery Rheumatoid Arthritis Handbook"; Stephen A. Paget, M.D., Michael Lockshin, M.D. and Suzanne Loebl; 2001
- Arthritis Research UK: Shoulder Pain
- "A Guide to Body Pain"; Rajeev Sharma; 2006
- "Action Plan for Arthritis"; Audrey Millar, P.T.; 2003
- Up To Date: Shoulder Osteoarthritis Treatment
Member Comments