Shoulder Range-of-motion Exercises For Osteoarthritis

Performing range-of-motion exercises on a regular basis may help alleviate the symptoms associated with shoulder osteoarthritis, a condition characterized by the breakdown of cartilage within the joint, potentially causing localized pain and stiffness. Consult your doctor to develop a comprehensive treatment plan, and a physical therapist to choose the most appropriate exercises for your specific needs.

Figure-eight Exercise

The figure-eight exercise utilizes a variety of shoulder-joint ranges of motion. Start with your left arm extended away from your shoulder, then draw the first half of a figure-eight pattern with your hand as you move your arm inward, toward the center of your body. Make the second half of the pattern as you return your arm to the starting position. Continue this motion in a free-flowing manner for multiple repetitions; then switch arms. Progressively make the figure-eight shape larger over time, as long as it's not too painful. You can also perform the exercise with both arms at the same time.

Shoulder Circles

Erin O'Driscoll, author of "Exercises for Arthritis," recommends performing shoulder circles as one of a series of exercises to help treat shoulder osteoarthritis. Flex your elbow and place your hands on your shoulders; then raise your elbows sideways to shoulder height. Begin drawing small, clockwise circles in the air with your elbows. Gradually move your elbows in front of your chest while still making circles in the same direction. Stop after 30 seconds; then return to the starting position and repeat the exercise in the counterclockwise direction. Progressively increase the sizes of the circles over time.

Shoulder Elevation Exercise

Performing the shoulder elevation exercise regularly helps increase your flexibility through flexion and extension ranges of motion, potentially minimizing the discomfort you experience when reaching for objects in front of your body or over your head. Lie on your back and hold a broom handle or cane in front of your thighs with your hands slightly wider than your shoulders and your palms facing upward. Arc the handle above your torso and face until you feel gentle tension through your shoulders. Return to the starting position and repeat. Complete three sets of 10 repetitions.

Windshield-wiper Exercise

Start from a seated or standing position with both arms extended above your shoulders to perform the windshield-wiper exercise. Arc your arms to the left, moving your right arm in front of your face until your left arm is parallel to the floor; then switch directions. Continue alternating sides, moving at a fluid pace, for 30 to 60 seconds. Keep both arms straight and about shoulder-width apart throughout the exercise. You may also use only one arm at a time, if desired.