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Shoulder Arthritis Exercises

Shoulder arthritis can be excruciating because almost every time you move, your shoulders move. If you have not been able to achieve much relief from medications, begin exercising the shoulder to strengthen and stretch it. Often, adding exercise into your regimen will help to ease the pain of arthritis. The exercises are very simple and in most cases you do not need any equipment, or you can use things that you have around the house.

  1. Shoulder Cradle

    • Hold one of your arms near the elbow with the opposite hand and then raise the arm over your head. Hold the arm as high as it will go and then bend and straighten the elbow you are holding. Some people find that this exercise is more comfortable when they lie down as it lends a bit more support to tight or extremely painful shoulders.

    Pendulum

    • This is one of the better exercises for a shoulder that has a limited range of motion or is very painful. The pendulum can be done sitting or standing. To complete the exercise, lean forward slightly, letting your arms hang in front of you. Simply relax and feel the weight of your arm as you lean forward. Make small circles in front of you, keeping the arm relaxed. Gradually make the circles bigger and bigger. This should be slightly uncomfortable, but if it becomes too painful make smaller circles. Complete 25 circles.

    Wand Exercise

    • This exercise can be done sitting, standing, or lying down. It is a good exercise for those who have a very tight shoulder or if both shoulders are affected by the arthritis. For this you'll need a cane, and a mop, broom handle or yardstick. To complete the exercise, place one hand on either side of the stick and then raise the wand as high over your head as possible. Hold for a deep stretch and release. Repeat five times.

    Warnings

    • If you have shoulder pain and do not have a diagnosis, do not complete these exercises until you have seen a doctor. If you have pain and it has not been diagnosed as arthritis these exercises, and those like them, could cause further damage and pain to the shoulder area. A diagnosis from a qualified doctor is always important before starting any exercise or stretching routine.

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