Osteoarthritis is the most common form of arthritis. It is marked by a wearing down of the cartilage in the joints and can occur at almost any joint in the body. It is most common in weight-bearing joints, such as the spine, hips and knees, but it can also occur in other joints, such as the shoulder. Osteoarthritis in the shoulder can be treated with medication and surgery, but exercise is often the easiest and best way to treat mild forms.
Pendulum
Lean forward slightly and let your arm hang in front of the body. Relax the arm completely, and then begin to move it gently in a circular motion. Make small circles with the arm, and then begin to increase the size of the circles. When your circles have gotten as wide as they can become, begin to make smaller circles. Repeat this until you feel some fatigue, but not discomfort, in the arm and shoulder.
Isometric Internal Rotation
Stand with one side of your body next to a door frame. Bend your elbow at a 90-degree angle and brace the wall just inside the door frame with your forearm. Keep the elbow close to the body. Press the palm of your hand into the wall and hold it for 10 seconds. Release the pressure and rest for a few seconds. Repeat five times on each side.
Isometric External Rotation
Stand with the side of your body up against a door frame. Bend your elbow at a 90-degree angle and place the back of your forearm up against the wall just inside the door frame. Keep your elbow close to your body and push into the wall with the back of your hand. Hold for 10 seconds, and then release the pressure. Repeat five times on each side.
Shoulder Blade Pinch
Stand upright in a neutral position. Bring your arms up perpendicular to your body and bend your elbows with your fingertips pointing straight up toward the ceiling. Begin to squeeze your shoulder blades together, bringing your elbows closer to each other behind your back. Hold for a three-second count and release. Repeat five times.
