Shoulder Range-of-Motion Exercises for Osteoarthritis

Osteoarthritis is a disease that affects the joints of the body, caused by a reduction of cartilage that cushions them. In most cases, this reduction or wearing down of cartilage is caused by natural aging processes and most commonly is found in joints of the hands, hips, shoulders and spine and knees. Most people experience osteoarthritis in one particular joint. While there is no cure for osteoarthritis, staying active as long as possible will help promote mobility and reduce pain.

Flexibility

• Swing the arm of the affected shoulder gently from side to side as if your arm is the pendulum of a grandfather clock. Leaning forward, allow the arm to swing forward and then backward, taking care not to swing the arm too quickly or with too much force. Try to lift the arm to shoulder height when swinging the arm in front of you and about halfway to the shoulder when swinging the arm behind you. Do this about ten times, several times a day, to keep the joint moving and reduce stiffness.

Circles

• Standing with the arm of the affected shoulder hanging loosely by your side, try to draw a circle in the air at your side. To start, lift the arm slowly to shoulder level out to the side of the body and make a very small imaginary circles, arm extended. Try to make the circle you're "drawing" about the size of a teacup saucer. As your arm and shoulder grow stronger, try making that circle a little bigger, to the size of a dinner plate, then larger, until you can fully rotate the arm in large 360-degree circles. This exercise will help to increase range of motion in the shoulder joint.

Finger Touches

• Stand or sit comfortably, arms relaxed at your sides. Lift your right arm upward, then bend the elbow, trying to touch the fingers of that hand toward your spine at the base of your neck, or lower if you're flexible enough. Bend the elbow of your left arm behind you, and try to touch the fingers of your right hand to the fingers of your left hand, which is pointing upwards, the fingers of both hands reaching for the center of the back. Don't be discouraged if your fingers don't touch. Bring the arms back to their original position, rest a moment and then switch sides, this time lifting the left arm up, bending at the elbow and touching the spine below the neck. Bend the elbow of the right arm up, reaching the right hand upward, trying to touch the fingers of your right hand to the fingers of your left hand. This exercise is great for strengthening the shoulder joint and will increase flexibility. Perform this exercise two times on each side, holding the stretch behind the back for a count of five seconds. As your shoulder feels stronger, increase the repetitions to five on each side. With time, you'll soon find that you can touch the fingertips of each hand together, sometimes even clasping the fingertips together.