5 Exercises Against Shoulder Arthritis (Joint Wear In Shoulder)

Affected by osteoarthritis of the shoulder or do you want to prevent it? These 5 exercises for shoulder osteoarthritis can contribute to better functioning of the muscles, joints and tendons of the shoulder - thus helping to reduce the further development of Osteoarthrtitis in the shoulder joint. Remember that improved function and stability will cause less congestion to the shoulder joint's labrum (the part that lies inside and dampens the "shoulder bowl")

Naturally, exercises and exercise are just part of the solution. You must also weed out incorrect loads at work and in everyday life to prevent further breakdown of the shoulder joint - this must not be misinterpreted as stopping moving or doing things; for it will at least ensure that you become very weak in the supporting muscles belonging to the shoulders in record time. Another factor you need to think about is nutrition - it is after all what is the basis for the "building material" in the repair.

It is also important to recognize that sometimes you need some external help from professionals who work with muscles, tendons and joints every single day. We recommend that you use clinics that are publicly licensed (eg chiropractors) to investigate and possibly treat your problem. Such a clinician can assist you through manual shoulder treatment, which may include custom joint mobilization, muscular work, and possible additional techniques such as pressure wave therapy (if indicated).

TIP: Many people with osteoarthritis like to use specially adapted compression gloves (link opens in new window) for improved function in hands and fingers. These are especially common among rheumatologists and those who suffer from chronic carpal tunnel syndrome. Possibly there is also toe pullers og specially adapted compression socks if you are bothered by stiff and sore toes - possibly hallux valgus (inverted big toe).

If you have any questions, we kindly ask you to contact us Facebook or YouTube.

Affected by pain? Join the Facebook group «Rheumatism and Chronic Pain - Norway: Research and News»For the latest updates on research and media writing about exercise, pain diagnoses and other musculoskeletal disorders. Here, members can also get help and support - at all times of the day - through the exchange of their own experiences and advice.

1. Heating: Standing arm circles

Start standing with arms outstretched to the side. Keep your arms straight and then go into small circular movements that get progressively bigger and bigger. Perform the exercise for about 1-2 minutes before starting with the other exercises - this will warm up muscle and tendon fibers so that they are ready to perform physical exercise or work. Including cardio training in the warm-up is also very effective - and this can be as simple as going for a walk before doing the workouts.

2. Abduction Exercise: Lifting with Elastic (with Video)

When it comes to shoulder training, we often recommend training with rubber band. This is because, like the hip joint, the shoulder joint is a "ball joint" with the possibility of an incredible amount of movement in all directions - which in turn increases the stability requirements to avoid injury. Lifting with exercise knit could lead to better strength in supraspinatus, deltoid, and a more correct pattern of movement for both shoulder blades and shoulders. Performs over 3 sets of 8-12 repetitions.

3. Standing rowing: Elasticated cover (with video)

Modern man needs this exercise in his life to counter all the work that is going on in the front plane straight ahead. The exercise especially trains the muscles within the shoulder blades and the rotator cuff muscles - and regular exercise in this way will result in healthier muscle fibers (due to exercise breaking down and then building up) and tendon fibers. Performed with 3 sets of 8-12 repetitions.

4. Outer rotation with elastic (with video)

Training Trams is almost a "must have" for proper shoulder training. Several research studies have shown the effect of this particular exercise - and emphasized that rotational exercises with knit should be part of any exercise program aimed at shoulders and shoulder blades. The reason for this is that we almost never perform rotational activities against resistance in everyday life and thus - if such situations arise - then there is a high chance of injury to the shoulder joint or labrum. We recommend both outward rotation and inward rotation with elastic warmth for anyone who is bothered with shoulder problems. Performs 3 sets of 8-12 repetitions.

5. Cooldown: Foam roll versus latissimus dorsi (with video)

After you have done training exercises, it can be nice to end with a so-called "cooldown" - that is, something that "calms down" the training session. When the muscle fibers are warm, they may be more receptive to the use of foam roll with the intention of loosening muscle tension and contributing to increased blood circulation to treated areas. The i.a. is used on the outside of the chest to loosen the large muscle latissimus dorsi - and to move easily on the joints between the shoulder blades.

Taken together, these exercises - in combination with a healthy lifestyle - can contribute to better shoulder function, increased shoulder stability, more blood circulation around muscles, tendons and joints - and in this way be involved in preventing further aggravation of shoulder osteoarthritis or contribute to direct improvement of already started osteoarthritis of the shoulder.

NEXT PAGE: What You Should Know About Shoulder Pain

Self-treatment: What can I do even against pain?

Self-care should always be part of the fight against the pain. Regular self-massage (eg with trigger point balls) and regular stretching of tight muscles can help reduce pain in everyday life.

1. General exercise, specific exercise, stretching and activity are recommended, but stay within the pain limit. Two walks a day of 20-40 minutes make good for the whole body and sore muscles.

2. Trigger point / massage balls we strongly recommend - they come in different sizes so you can hit well even on all parts of the body. There is no better self help than this! We recommend the following (click the image below) - which is a complete set of 5 trigger point / massage balls in different sizes:

3. Training: Specific training with training tricks of various opponents (such as this complete set of 6 knits of different resistance) can help you train strength and function. Knit training often involves more specific training, which in turn can lead to more effective injury prevention and pain reduction.

4. Pain Relief - Cooling: Biofreeze is a natural product that can relieve pain by cooling the area gently. Cooling is especially recommended when the pain is very severe. When they have calmed down then heat treatment is recommended - it is therefore advisable to have both cooling and heating available.

5. Pain Relief - Heating: Warming up tight muscles can increase blood circulation and reduce pain. We recommend the following reusable hot / cold gasket (click here to read more about it) - which can be used both for cooling (can be frozen) and for heating (can be heated in the microwave).

Recommended products for pain relief

Biofreeze (Cold / cryotherapy)

- Please follow Vondt.net on YOUTUBE

- Please follow Vondt.net on FACEBOOK

Asked questions via our free Facebook query service:

- Use the comment field below if you have questions (guaranteed answer)