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Shoulder Exercises for Osteoarthritis

Osteoarthritis, the most common form of arthritis, is an accelerated process of aging. Joints and cartilage break down as you get older, but with osteoarthritis this process is faster. It is a deterioration of larger joints causing pain that is aggravated by physical activity and improved with rest. Older age, obesity, previous injuries and repetitive motions can contribute to it. Although the shoulder does not typically have symptoms, it can be affected. To keep adequate range of motion, lessen pain, and decrease stiffness, do shoulder exercises that stretch and strengthen the muscles and tendons.

  1. Indentify Trouble Areas

    • The shoulder performs lots of different movements. According to the book "Auto Stretching," identifying which movements are most difficult to do will help you determine which exercises to try. If lifting your arm to the side is tough, you can perform exercises such as lifting a juice can or a light weight out to the side to strengthen this abduction movement. If you are not sure, try several different shoulder exercises or check with your doctor. Make sure to include rotator cuff exercises.

    Improving Flexibility

    • If a shoulder is tight and stiff, you will want to increase flexibility. Some exercises to do this include the pendulum, in which you lean over and make small circles with the arm, or patting yourself on the back by reaching one arm up above the head and then bending it at the elbow. Yoga, stretching classes, strength training and range of movement classes for older adults can all help to improve shoulder flexibility.

    Relieving Tight Muscles

    • Many people hold tension in the shoulders. With osteoarthritis, this can be worse. Stretch out your shoulders by rolling them backward and forward. Also, you can kneel (on a pillow) in front of a chair and stretch your arms toward the chair seat while looking down. You can also lean into a door frame in various positions and perform isometric (no muscle movement) contractions. Certain yoga poses, such as the Cat and the Cow, can also be relaxing for the shoulders and back.

    Increasing Strength

    • To increase strength in the shoulder girdle area, use tools such as towels, resistance bands and 1- or 2-lb. weights (juice cans or bottles filled with sand work, too). By adding resistance to your moves, you will gradually build strength. Lift both arms (or one at a time) to shoulder height in front of you, to the side and then behind you. Also, bring both arms out to the sides with slightly bent elbows, squeeze your shoulder blades together then relax. You can perform shoulder shrugs with weights, as well.

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