Shoulder pain from arthritis occurs when the shoulder joint begins to deteriorate, causing bone to rub against bone. This can cause you to lose your shoulder range-of-motion and upper body strength. Exercises to restore strength and flexibility to your shoulder can help you maintain a higher quality of life. Always check with your doctor before starting any exercise program.
Stretching
The principle behind stretching exercises is to allow the muscle to relax so the soft tissues can be lengthened without muscle interference. To gain the maximum benefit and prevent injury, do gentle and sustained stretches. A hot shower, bath or gentle aerobic activity can warm up the tissues around the arthritic shoulder and promote better stretching.
For a gentle forward stretch, lie flat on your back and lift the arm with your other arm. Lift the arm overhead gently as far as it will go and hold for a count of 10. Repeat five times.
Another stretch involves sitting with your stiff arm resting on a table next to you. Slowly lean forward, stretching the arm gently. Hold this position for a count of five and repeat five times.
To stretch your shoulder backward, place a towel over one shoulder and hold one end of the towel with the same-side hand. Grasp the towel behind your back with the hand of the opposite arm. Gently pull down on the towel in front of you, stretching the shoulder of the opposite arm. Hold for a count of 10 and repeat five times.
Strenthening With Weights
Lie on your back and hold a bar across your chest with both hands. Raise the bar away from your body and lower it again. Repeat 20 times, increasing the weight of the bar as you get stronger. Do the movements gently, and stop if you experience any pain.
Isometrics
Isometric exercises strengthen your muscles without you having to move your joints. To perform a gentle isometric exercise for your arthritic shoulder, bend the arm at the elbow. Place your other hand against the wrist of the bent arm. Press into your hand with your bent arm and hold for a count of 10. Repeat this exercise five times. You should feel your muscles working against themselves in your chest and both arms.
Aerobic Exercises
MayoClinic.com recommends regular, gentle aerobic exercise to help keep joints flexible. Water aerobics can help strengthen your arms and shoulders while protecting your joints and ligaments from jarring. A qualified water aerobics instructor can help you tailor a program to strengthen your arthritic shoulder while minimizing pain.
References
- UW Orthopaedics & Sports Medicine: Home Exercises
- YouTube: Exercise & Arthritis: Supine Press With Two Hands
- YouTube: Exercise & Arthritis: Getting the arm up the back
- YouTube: Exercise & Arthritis: Getting the arm up overhead while sitting
- Mayo Clinic: Arthritis: Lifestyle & Home Remedies
- UW Orthopaedics & Sports Medicine: Shoulder Stretching Exercises
