Last updated 24/03/2021 by The pain clinics - Interdisciplinary Health

6 Exercises against Significant Osteoarthritis of the Shoulder

Osteoarthritis of the shoulder can cause significant pain and reduced mobility. Here are six Exercises (including VIDEO) for those with shoulder osteoarthritis (osteoarthritis) who can relieve pain and give better movement.

Osteoarthritis of the shoulder involves joint wear, calcifications and cartilage destruction in the shoulder - which can involve tighter space conditions and episodic inflammatory reactions. This can go a long way in everyday life.

Substantial shoulder arthritis can make lifting your arms above shoulder height painful and very difficult. Due to this, you often get less blood circulation and movement - which in turn leads to increased shoulder pain. These six exercises - shown below - can help you relieve shoulder pain and maintain shoulder mobility.

We are fighting for everyone with chronic pain diagnoses and rheumatism to have better opportunities for treatment and investigation - something not everyone agrees on, unfortunately. Like us on our FB page og our YouTube channel in social media to join us in the fight for an improved everyday life for thousands of people. Also remember to share the article (button at the bottom of the article).

Here we will show you six exercises for significant osteoarthritis of the shoulder - which can be done daily. Further down in the article, you can also read comments from other readers - as well as watch a training video with the shoulder exercises.

VIDEO: 6 Exercises Against Significant Shoulder Osteoarthritis (Osteoarthritis of the Shoulder)

Here, chiropractor Alexander Andorff presents the six exercises we go through in this article. Below you can see detailed descriptions of how the exercises should be performed in points 1 to 6. Click below.

Feel free to subscribe on our channel - and follow our page at FB for daily, free health tips and exercise programs that can help you toward even better health.

1. Contraction of the shoulder blades

A safe and gentle exercise to suit everyone. This exercise is an effective way to keep the muscles in the shoulders and around the shoulder blades running. The exercise also works well on the inside of the shoulder blades - an area that can often be affected by muscle knots and tension.

Daily execution of this can maintain movement in between the shoulder blades and increase local blood circulation. Regular use will also help you open up the shoulder area and resolve the muscle tension.

1. Stand straight up and down.

2. Pull the shoulder blades gently back.

3. Hold the shoulder blades together and hold the position for about 5-10 seconds.

4. Return to the starting position.

5. Repeat the exercise 5-10 times in 3 sets.

2. Shoulder lift

A simple and nice exercise. The main purpose of the exercise is to stimulate movement within the shoulder joint and improve blood circulation in local muscles. Regular use can help soften your tense and painful shoulders.

1. Start standing.

2. Then slowly raise one shoulder and controlled for end movement.

3. Then lower all the way down again

4. Perform the movement with quiet movements.

5. Repeat the exercise 5-10 times over 3 sets.

Too many people are plagued with chronic pain that destroys everyday life - that's why we encourage you to Share this article in social media, Feel free to like our Facebook page and say, "Yes to more research on chronic pain diagnoses". In this way, you can make the symptoms of this diagnosis more visible and make sure that more people are taken seriously and get the help they need.

We also hope that such increased attention can lead to greater funding for research on new assessment and treatment methods.

Also read: - 15 Early Signs of Rheumatism

Are you affected by rheumatism?

3. Forward Circular Movement of Arm

This is an exercise that is also known as part of Codman's mobility exercises - where it is also used against pinching in the shoulder and frozen shoulder. The exercise is thus most often used to contribute to more mobility and mobility in the shoulder.

Did you know that poor shoulder function can cause neck pain? Shoulder and neck function are closely linked and a small moving shoulder can cause the neck and muscles of the neck to become stiff and tense. Many of the shoulder muscles attach completely to your neck.

Regularly performed by the above exercises will help to better circulate to tense muscles, tendons and stiff joints. It is important to remember that it is the nutrients in your blood circulation that act as a building material for muscle and bone repair.

1. Standing. Support one arm of a chair or similar.

2. Lean forward (about 30 degrees).

3. Let the arm hang straight down and then start with controlled arm circles.

4. Repeat the exercise 10 times on each side over 3 sets.

4. Lateral Outward Rotation

Many people forget how important rotational movements are. For example, did you know that over-rotating the shoulders directly opens the shoulder joints and contributes to improved space conditions?

This is precisely why this exercise is one we really recommend if you are bothered with little shoulder movement.

1. Lie down on your back on a training mat,

2. Bend your elbow up towards you until it is at a 90 degree angle upwards. The arm should be close to the body.

3. Then let your arm and shoulder rotate outwards - as far as you can.

4. Repeat the exercise 10 times on each side over 3 sets.

Also read: - Research report: This is the Best Fibromyalgia Diet

Click on the image or link above to read more about the correct diet adapted to those with fibro.

5. Lumbar Arm Lift

A great exercise to give you better mobility throughout the shoulder area. Many with shoulder pain especially notice that lifting the arms straight above shoulder height can be a major problem. This exercise can help you with this particular problem.

1. Lie on your back on a training mat.

2. Lay your arms down along the side.

3. Raise your arms slowly upwards - as far as you can (preferably until you touch the ground).

4. Gently lower your arms back to the starting position.

5. The exercise is performed with 10 repetitions over 3 sets.

6. Commuting with Light Weight

This is an exercise that contributes to better space inside the shoulder. By using a light weight (type two to five kilos) you will also get a light traction that helps to stretch the joint capsule and the local shoulder muscles.

1. Stand supported with one arm on a chair - and the other hanging straight down with the weight in hand.

2. Then swing your arm in a pendulum exercise - back and forth.

3. Stop the commute earlier if you feel pain.

4. The exercise is performed on both arms with 10 commute repetitions over 3 sets.

Many people with chronic pain are also affected by osteoarthritis (osteoarthritis) in the hips and knees. In the article below you can read more about the different phases of osteoarthritis of the knees and how the condition develops.

Also read: - The 5 Stages of Knee Osteoarthritis

Recommended Self-Help for Rheumatic and Chronic Pain

• Compression Noise (such as compression socks that contribute to increased blood circulation to sore muscles or specially adapted compression gloves og socks against rheumatic symptoms in the hands and feet)

Click on the image to read more about compression gloves.

• Toe pullers (several types of rheumatism can cause bent toes - for example hammer toes or hallux valgus (bent big toe) - toe pullers can help relieve these)
• Mini tapes (many with rheumatic and chronic pain feel that it is easier to train with custom elastics)
• Trigger point Balls (self-help to work the muscles on a daily basis)
• Arnica cream or heat conditioner (many people report some pain relief if they use, for example, arnica cream or heat conditioner)

- Many people use arnica cream for pain due to stiff joints and sore muscles. Click on the image above to read more about how arnica cream can help relieve some of your pain situation.

More information? Join this group!

Join the Facebook group «Rheumatism and Chronic Pain - Norway: Research and news»(Click here) for the latest updates on research and media writing about rheumatic and chronic disorders. Here, members can also get help and support - at all times of the day - through the exchange of their own experiences and advice.

Feel free to share in social media

Again, we want to ask nicely to share this article in social media or via your blog (feel free to link directly to the article). Understanding and increased focus is the first step towards a better everyday life for those with chronic pain.

Suggestions on how you can help fight chronic pain

Option A: Share directly on FB - Copy the website address and paste it on your facebook page or in a relevant facebook group you are a member of. Or press the "SHARE" button below to share the post further on your facebook.

Tap this button to share further. A big thank you to everyone who helps promote increased understanding of chronic pain diagnoses!

Option B: Link directly to the article on your blog.

Option C: Follow and equal Our Facebook page (click here if desired) and Our YouTube channel (click here for more free videos!)

and also remember to leave a star rating if you liked the article:

NEXT PAGE: - This You Should Know About Osteoarthritis In Your Hands

Click on the picture above to move to the next page.

Recommended self-help for this diagnosis

Compression Noise (for example, compression socks that contribute to increased blood circulation to sore muscles)

Trigger point Balls (self-help to work the muscles on a daily basis)

Follow Vondt.net on YOUTUBE

Follow Vondt.net on FACEBOOK