Arthritis is an extremely common and painful condition that can occur in any joint.
Around 63 million Americans struggle with arthritis every year. Nearly a third (29.3%) of adults age 45-64 and half of those over 65 (49.6%) have been diagnosed with arthritis. This often impacts knees, shoulders, hands and hips in a noticeable way.
If your shoulder arthritis is causing you discomfort or stiffness that hinders mobility, you can perform daily exercises to help alleviate the symptoms.
Shoulder Exercises to Alleviate Arthritis Pain
The right movements will reduce the damage created by arthritis and help manage the pain. If a movement hurts, stop doing it. Seek out help if the pain persists.
1. Shoulder Circles
Start slowly and gently to increase the range of movement in your shoulders. For this exercise:
- Stand with your hands at your sides
- Slowly raise your shoulders forwards and up to your ears
- Push your shoulders down and back
- Continue this very slow circular motion 5 times before reversing for 5 more
2. Door Lean
Using a door is the best way to get the most out of this stretch. This will help improve resistance in the joints and loosen the shoulder:
- Stand in a doorway next to one side
- On the side closest to you, raise your arm straight up toward the ceiling
- Try to get it flat along the door frame
- Use your body weight to gently press forward and stretch into the shoulder
- Hold for 15 seconds
- Switch sides and repeat
3. Door Press
You can build strength gently in the shoulder with this exercise:
- Stand in the doorway
- Bend elbow at a right angle and place the back of your hand inside the door frame
- Your thumb will be facing the ceiling and the back of your hand touching the door frame
- You will look like you are about to shake hands with an invisible person coming through the door
- Press the back of your hand into the door frame and hold for 5 seconds
- Switch to the other side of the door frame and press into it with your palm
- Repeat until you’ve done 10 repetitions on each side
- Switch arms and do all ten reps, both front and back
- Do each arm set three times
4. Hanging Pendulum
Sit in a chair for this exercise and grab a weight, can or full water bottle to help gently pull on your shoulder as it releases.
- Start in the chair holding your weight to one side in that hand
- Allow your shoulder to relax completely and stretch toward the floor
- Make slow circles with your weight, keeping your shoulder relaxed
- After about 10 circles, switch directions
- Switch arms, doing 3 sets (10 circles, both directions) on each arm
5. Stick Stretches
You will need a broom handle or walking stick for this exercise. This will help increase the range of motion in your shoulders.
- Lay on your back
- Hold the stick straight above your chest with straight arms and hands shoulder-width apart
- Lower the stick to the thighs, keeping your arms straight
- Raise the stick back over your chest in a slow arch and over your head
- Arc back towards the thighs slowly without resting
- After 10 repetitions, hold the broom above your chest again with straight arms
- Shift the stick all the way to the right until you feel the shoulder stretch
- Use your left arm to pull the stick to the left until the opposite shoulder stretches
- Repeat the side to side for 10 repetitions
Orthopedic Care for Shoulder Arthritis in Pasadena, CA
We see a lot of arthritis cases every year and successfully help patients find solutions that work. We want to help you manage pain and increase movement. Through physical therapy, we can often help our Pasadena patients find relief from shoulder arthritis or frozen joint issues.