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7 Exercises for Shoulder Arthritis

    Abdulaziz Sobh
    By Abdulaziz Sobh

    Categories: Beauty & Fitness, Health

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    Arthritis can affect any joint in the body, including the shoulder joints. Performing specific exercises on a regular basis can help relieve the symptoms of arthritis, which include pain and swelling.
    Approximately 54.4 million people in the United States are diagnosed with arthritis each year.

    Arthritis causes outbreaks of inflammation in the joints, which causes pain and stiffness. These symptoms can have a significant impact on the amount of mobility that people have in the affected joints.

    As a result, arthritis tends to hinder exercise. However, keeping the joints active can have a powerful effect on the severity of arthritis symptoms.

    The types of arthritis that commonly affect the shoulder include rheumatoid arthritis (RA) and osteoarthritis.

    In this article, we observe exercises that can reduce the damage that arthritis produces in the shoulder joints and help people manage pain.

    Seven exercises for shoulder arthritis
    The most beneficial types of exercise for arthritis include:

    the range of motion and flexibility exercises, such as stretching, which reduce stiffness
    Strength exercises that build muscle mass around the joints, which reduces stress on them
    Aerobic activities, such as walking, swimming, and cycling, as they improve cardiac, pulmonary and muscular function
    The following exercises should stretch and strengthen the muscles around the shoulder joint:

    1. Shoulder lift stretch
    This exercise improves the range of motion in the shoulder joints and stretches the muscles. Doing this exercise regularly should facilitate daily activities, such as finding items on the shelves. To do this exercise:

    Lie on your back.
    Hold the handle of a broom or cane with both hands, keeping it at arm's length from your shoulders.
    Place the handle or stick gently on the thighs.
    Slowly raise the bar beyond the chest, then over the head so that it almost touches the floor above the head. Keep your arms as straight as possible along.
    Lower the handle or slowly stick down to the thighs.
    Perform 3 sets of 10 repetitions once a day.
    You should feel a gentle stretch in your shoulders, back and chest as your arms move up.

    2. Stretch of rotation out of the shoulder
    This exercise also requires a broom handle or a cane. Improves flexibility in shoulder joints. Follow the steps below:

    Lie on your back.
    Keeping the upper arms at your sides, bend your elbows and hold the bar on your chest with your hands shoulder-width apart.
    Slowly move the pole to the left until you feel a stretch in your left shoulder.
    Go back to the starting position.
    Repeat on the right side of the body.
    Perform 3 sets of 10 repetitions once a day.

    3. rotations of the shoulder blade
    This rotation stretches the shoulders to promote a greater range of motion. To do this exercise:

    Stand in a neutral position with your hands at your sides.
    Lift your shoulders to your ears and wait for 5 seconds.
    Gently squeeze the shoulder blades and keep them pressed for 5 seconds.
    Pull the shoulder blades down and hold for 5 seconds.
    Repeat 10 times

    4. Pendulum exercise
    The pendulum exercise helps relieve pain and relax shoulder muscles. It implies the following series of movements:

    Lean forward and rest one hand on the top of a chair or counter for support and balance. Use the arm that is least sore to do this.
    Allow the other hand to hang.
    Using the movement of the legs and hips, gently swing the hanging hand back and forth and from side to side in a circular motion.
    Repeat this 30 times in each direction once a day.

    5. The inclination of the door
    The tilt of the door can help to stretch the muscles of the shoulders and improve the strength in the joints. Do the exercise as follows:

    Stand to face a door and raise both hands above your head.
    Place one hand on each side of the door frame.
    Lean forward gently until you feel a comfortable tension in your shoulders.
    Hold this position for 15-30 seconds.
    Repeat 3 times

    6. Door presses
    Door press exercises can help build strength in the shoulder joints. To do these exercises:

    Stand in a doorway and bend one elbow at a right angle with your thumb in that hand pointing toward the ceiling.
    Press the back of your wrist into the door frame.
    Hold for 5 seconds.
    Repeat with the palm of your hand, using the other side of the door frame.
    Do 3 sets of 10 repetitions on each side.

    7. Strengthens the postural muscles
    The strengthening of the postural muscles will improve the general posture, allowing the shoulders to move more easily in all directions. These exercises require a band of exercises, which can be purchased at a sporting goods store or online.

    To do these exercises:

    Stand straight with your shoulders back.
    Place the exercise band behind a solid vertical object and hold one end with both hands.
    Relax the shoulders and bend the elbows to the sides.
    Pull the elbows back while squeezing the shoulder blades. If the exercise band offers no resistance, step back or loop the ends of the bands around your hands.
    Hold for 5 seconds.
    Perform 3 sets of 10 repetitions once a day.
    Advice for safety
    Arthritis can make exercise more challenging, so be sure to exercise care to avoid injury. Follow these tips to stay safe while exercising with arthritis.

    Warm up before doing any exercise to stimulate the flow of blood around the body. A warm-up can include a 10-minute fast walk or other light aerobic activity.

    It should be possible to feel a stretch in the shoulders when doing these exercises, but they should not be painful. If a particular movement hurts, stop doing it immediately. If the pain persists for several hours after exercise, it may be necessary to consult a doctor.

    If the exercises cause swelling in the shoulders, use an ice pack to reduce swelling. Nonsteroidal anti-inflammatory drugs (NSAIDs) can also be beneficial.

    What to avoid
    It is crucial to avoid doing exercises that force the shoulder muscles or exert excessive pressure on them, as this can cause injuries.

    Certain stretches can be painful or uncomfortable for some people and not others, so it is vital that you always listen to your body during exercise.

    For some people, shoulder exercises such as push-ups or lifting heavy weights can be too intense for the shoulder joints. However, light exercise is necessary to build shoulder muscles.

    Aerobic exercise is also essential for physical health and mental well-being. People with severe symptoms may try mild alternatives to regular forms of exercise, for example, replace swimming with water therapy. This form of exercise offers many of the same benefits as swimming but exerts less pressure on the shoulders.

    Some people with milder symptoms may continue with traditional forms of aerobic exercise.

    The most appropriate type or frequency of exercise will vary from person to person. It depends on the severity of the person's arthritis symptoms and other factors, such as the amount of muscle surrounding the affected joints.

    A physiotherapist should be able to work with an individual to create an exercise plan tailored to them and explain any specific type of exercise that should be avoided.

    The prognosis for arthritis in the shoulder joints is variable. In the early stages of the disease, the symptoms are usually mild and do not have a significant impact on a range of motion.

    When arthritis is more advanced, people may experience intense pain and reduced movement in the affected joints of the shoulder.

    Regular exercise will keep the shoulder joints active, which can have a significant impact on reducing pain and improving range of motion in this area of the body. People should exercise care to avoid further damaging the joints or surrounding tissues.

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