Inflammation in the joints brought on by the common condition of arthritis results in pain, stiffness, and difficulty moving. Carrying out daily tasks like lifting, reaching, or even dressing may be challenging if you have shoulder arthritis. However, regular exercise can help to lessen the pain and stiffness brought on by arthritis, as well as increase your mobility and range of motion.
You can try the following five exercises to help reduce the signs and symptoms of shoulder arthritis.
1. Pendulum stretch
Stand with your feet shoulder-width apart and gently bend forward at the waist while maintaining a straight back. Swing your arms in gentle, small circles while letting your arms hang down. Another option is to cross one arm over your chest, hold it with the opposite hand, and then gently stretch it across your body.
2. Shoulder blade squeeze
Standing or sitting with your feet shoulder-width apart, squeeze your shoulder blades together. For a few seconds, squeeze your shoulder blades together, then release. Several times, repeat this motion.
3. Shoulder rolls
Standing or sitting with your feet shoulder-width apart, perform shoulder rolls by lifting your shoulders toward your ears. Move your shoulders in a circular motion backward and then forward. Repeat this motion several times.
4. Arm raises
Stand or sit with your feet shoulder-width apart, and raise your arms out to the side until they are parallel with the ground. Keep your elbows straight and hold for a few seconds, then release. Repeat this movement a few times.
5. Doorway stretch
Stretch in a doorway by standing there and placing your hands at shoulder height on the door frame. Lean into the doorway as you advance forward on one foot while maintaining a straight back. Holding this stretch for a short while, release it. On the other side, repeat.
Never begin an exercise program without first talking to your doctor or physical therapist. These exercises shouldn't hurt and should be carried out carefully and slowly. Stop performing these exercises right away and speak with your healthcare provider if you feel any pain or discomfort.