Living with shoulder arthritis can be challenging, but targeted Shoulder Arthritis Exercise can improve joint mobility, strengthen shoulder muscles, and help manage pain. In this comprehensive guide, we’ll explore low-impact Exercises to enhance joint mobility, practical strengthening exercises for shoulder muscles, and valuable tips for minimising pain during these exercises. Also, read our previous blog on Rheumatoid Arthritis: A Look at its Impact on the Shoulder.
Low-Impact Shoulder Arthritis Exercise for Improved Joint Mobility
1. Gentle Shoulder Circles
Performing gentle shoulder circles is an excellent way to warm up the joints and enhance mobility. Stand or sit comfortably, and slowly rotate your shoulders forward and backward in circular motions. Aim for 10-15 repetitions in each direction.
2. Pendulum Stretch
Allow your arm to hang loosely at your side, and gently sway it in small circles or back-and-forth movements. This exercise promotes flexibility without putting excessive strain on the shoulder joint.
Strengthening Exercises for Shoulder Muscles
3. Resistance Band Exercises
Incorporate resistance band exercises to strengthen the muscles around the shoulder. These include lateral raises, internal and external rotations, and front raises. Start with low resistance and gradually increase as your strength improves.
4. Isometric Shoulder Exercises
Isometric exercises involve static contractions without joint movement. Push your palms together in front of your chest or press your hands against a wall, holding for 10-15 seconds. These exercises build strength without stressing the joint.
Tips for Managing Pain During Shoulder Arthritis Exercises
5. Apply Heat Before Exercising
Before exercise, a heat pack on the affected shoulder can help increase blood flow, relax muscles, and reduce pain. Remember not to apply heat for more than 20 minutes at a time.
6. Ice After Exercise
Apply an ice pack to the shoulder after exercising to reduce inflammation and numb the area. Keep sessions brief, around 15-20 minutes, to avoid potential damage to the skin.
7. Modify and Gradually Increase the Intensity
Begin your exercise routine with low-intensity activities and slowly progress to more challenging ones. Listen to your body; if an exercise causes excessive pain, modify it or consult a healthcare professional.
Conclusion
In conclusion, incorporating exercises into your routine is crucial for managing shoulder arthritis effectively. Before beginning a new exercise routine, it is essential to consult with your healthcare provider to ensure that it is tailored to your needs. Dr. Reetadyuti Mukhopadhyay, from Saqsham Ortho, emphasises the importance of a tailored approach to shoulder arthritis management, focusing on individual needs for optimal results.
Remember, consistency is essential. By incorporating these exercises into your routine and following the tips, you can take significant steps towards improving joint mobility, strengthening shoulder muscles, and managing pain associated with shoulder arthritis. Embrace a healthier, more active lifestyle tailored to your unique condition.
Frequently Asked Questions (FAQs) on Shoulder Arthritis Exercise
Q1: Can I perform these exercises every day?
A1: It’s advisable to consult with your healthcare provider to determine an exercise routine suitable for your specific condition. Generally, 2-3 times a week is recommended.
Q2: Are there any exercises I should avoid with shoulder arthritis?
A2: High-impact activities or exercises involving sudden, jerking movements should be cautiously approached. Consult your doctor before attempting new exercises.
Q3: How long should each exercise session last?
A3: Aim for 20-30 minutes per session, including warm-up and cool-down. However, individual needs may vary.
Q4: Can I use weights for strengthening exercises?
A4: Yes, but start with light weights and gradually increase as your strength improves. Maintaining proper posture and technique when performing physical activities is essential to prevent unnecessary strain or injury.
Q5: Is swimming beneficial for shoulder arthritis?
A5: Swimming is an excellent low-impact exercise that improves joint mobility and strengthens muscles. Finally, We recommend you consult your doctor before starting any new exercise routine.
