Shoulder osteoarthritis is a relatively uncommon problem that typically results from the wearing down of cartilage due to a previous injury. The common symptoms of shoulder osteoarthritis are pain and limitations in your range of motion, although this can also be caused by another condition such as a pulled muscle. Specific stretching and strengthening exercises may be useful for preserving your range of motion and preventing flare-ups.
Pendulum Exercise
The pendulum exercise is helpful for increasing your range of motion and can improve the flexibility of your shoulder joint. Stand with your feet shoulder width apart. Relax your arms by your sides. Slowly begin to move your arm back and forth and side to side. Make small circles with your arms in a clockwise direction, gradually increasing the size of the circles, then reverse the direction, performing the circles in a counterclockwise direction. As your flexibility and range of motion increases, you may wish to use light handheld weights while performing this exercise.
Shoulder Circles
Stand or sit with your back straight and your arms relaxed by your sides. Bring your shoulders together by rounding your chest forward. Lift your shoulders up towards your ears. Rotate your shoulders back, trying to touch your shoulder blades together by slightly arching your back. Press your shoulders down. Perform this exercise as a fluid motion, performing the shoulder circles in a forward, then backward direction.
Armpit Stretch
The armpit stretch gently stretches your shoulder joint and can help improve your flexibility and range of motion. Using your unaffected arm, lift your painful arm onto a surface that is around chest height, such as a dresser or bookcase. Slowly bend your knees, feeling the stretch on the side of your chest and in your armpit.
Savasana
Replenishing your energy with restorative yoga poses on low energy can help induce your relaxation response and aid the healing process. Lie on your back on a blanket or yoga mat. Use a rolled-up blanket or a bolster under your knees and rest your head on a low pillow. Let your legs relax away from each other and rest your arms comfortably by your sides, palms facing up. Close your eyes. Inhale deeply, letting the breath fill your belly and then your chest. Pause for a moment, then slowly exhale, releasing all of the air from your lungs. Focus on breathing in this manner for several minutes, relaxing and letting go of any stress or tension in your muscles
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