Daily tasks can be difficult due to shoulder arthritis, but adding certain exercises to your routine can help relieve symptoms and improve shoulder function. The seven best shoulder arthritis exercises are these.
Lay on your side with the arm that hurts on top of you. The elbow should be bent 90 degrees. Light dumbbells or a resistance band should be in your hand. Slowly turn your arm away from your body. This makes the muscles around the shoulder stronger, which makes the shoulder more stable.
Lie on your side with your injured arm bent 90 degrees. This resembles external rotation. Turn your arm in towards your body while holding a tiny weight or resistance band. This exercise strengthens internal rotation muscles, which maintain shoulder function.
Sit or stand with arms extended. Squeeze your shoulder blades to grip a pencil. Hold briefly, then release. This workout strengthens upper back muscles and improves posture, relieving shoulder pain.
While standing or sitting straight, gently elevate the affected arm above your head and reach for the other person's shoulder blade or upper back. Help with your other hand if needed. Let go after 15–30 seconds of stretching. This enhances shoulder range of motion and flexibility.
Hands facing in, arms at sides. Sit or stand. Keep your arms straight and shoulder blades squeezed. Hold briefly, then release. This exercise strengthens the shoulder blade muscles, making the shoulder more stable and useful.