10 Best Shoulder Exercises for Osteoarthritis
Osteoarthritis (OA) is a common condition that affects millions of people worldwide. It is a degenerative joint disease that causes pain, stiffness, and limited mobility in the affected joints. The shoulder joint is one of the most common areas affected by OA, making everyday activities like lifting, pushing, and pulling a challenge. Fortunately, exercising the shoulder muscles can help alleviate symptoms and improve range of motion. Here are 10 of the best shoulder exercises for osteoarthritis:
1. Pendulum Exercise
This exercise helps to improve flexibility and reduce stiffness in the shoulder joint.
- Hold a light weight (less than 1 pound) in the affected arm.
- Stand or sit with your arm hanging straight down from your shoulder.
- Slowly move your arm in a circular motion, first clockwise and then counterclockwise.
- Repeat for 5-10 repetitions in each direction.
2. Shoulder Rolls
This exercise helps to loosen up the shoulder muscles and improve range of motion.
- Stand or sit with your arms at your sides.
- Roll your shoulders forward and backward in a circular motion.
- Repeat for 10-15 repetitions.
3. Arm Circles
This exercise helps to strengthen the shoulder muscles and improve flexibility.
- Hold your arms straight out to the sides at shoulder height.
- Make small circles with your hands for 5-10 repetitions in both clockwise and counterclockwise directions.
4. Wall Slides
This exercise helps to improve shoulder flexibility and reduce stiffness.
- Stand with your back against a wall and your feet shoulder-width apart.
- Slowly slide your arms up the wall, keeping them straight, and then slowly slide them back down.
- Repeat for 10-15 repetitions.
5. Resistance Band Exercises
This exercise helps to strengthen the shoulder muscles and improve range of motion.
- Use a light resistance band and perform exercises like shoulder rotations, arm curls, and shoulder presses.
- Start with 5-10 repetitions and gradually increase as your symptoms improve.
6. Arm Raises
This exercise helps to strengthen the shoulder muscles and improve range of motion.
- Stand or sit with your arms at your sides.
- Slowly raise your arms straight out to the sides until they are at shoulder height.
- Lower your arms back down and repeat for 10-15 repetitions.
7. Shoulder Blade Squeeze
This exercise helps to strengthen the shoulder muscles and improve posture.
- Stand or sit with your arms at your sides.
- Squeeze your shoulder blades together and hold for 5-10 seconds.
- Release and repeat for 10-15 repetitions.
8. Doorway Stretch
This exercise helps to stretch the shoulder muscles and improve flexibility.
- Stand in a doorway with your arms extended out to the sides at shoulder height.
- Lean forward until you feel a stretch in your shoulders and chest.
- Hold for 15-30 seconds and repeat for 2-3 sets.
9. Crossover Exercise
This exercise helps to stretch the shoulder muscles and improve flexibility.
- Stand or sit with your arms at your sides.
- Cross one arm over the other, so that your hand is on the opposite shoulder.
- Hold for 15-30 seconds and repeat on the other side.
10. Scapular Wall Push-Ups
This exercise helps to strengthen the shoulder muscles and improve posture.
- Stand with your feet shoulder-width apart and your hands on a wall at shoulder height.
- Slowly lower your body toward the wall, keeping your elbows close to your body, and then push back up to the starting position.
- Repeat for 10-15 repetitions.
Remember to consult with your healthcare provider or a physical therapist before starting any new exercise program, especially if you have osteoarthritis or any other underlying medical condition. They can help you modify these exercises to suit your individual needs and abilities.
