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Exercises for Osteoarthritis of the Shoulder
Exercises for Osteoarthritis of the Shoulder – A Guide to Pain Relief and Increased Mobility
If you live with osteoarthritis of the shoulder, you probably know that it can be painful and limiting in your daily life. By performing specific exercises designed for shoulder osteoarthritis, you can relieve pain, improve mobility and strengthen the muscles around the joint. In this article, we will give you an overview of shoulder osteoarthritis, discuss the importance of exercise and present safe and effective exercises that you can incorporate into your daily life. We will also explore how fascia therapy can complement your exercises for further relief.
Understanding Shoulder Osteoarthritis
To understand how exercise can help with shoulder osteoarthritis, it is important to understand the condition itself. Shoulder osteoarthritis, also known as osteoarthritis of the shoulder, is a degenerative disease affecting the articular surface of the shoulder joint. It usually occurs due to ageing, overuse, previous injury or hereditary factors. In osteoarthritis, the cartilage covering the joint surface gradually breaks down, leading to pain, stiffness and reduced mobility of the shoulder.
Common Symptoms of Shoulder Osteoarthritis
The symptoms of shoulder osteoarthritis can vary from person to person, but common symptoms include:
Pain: Shoulder pain is the most common symptom of osteoarthritis. The pain can be dull or sharp and may worsen with movement or strain.
Stiffness: The shoulder may feel stiff and limited in its range of motion. It may be difficult to lift your arm or perform simple everyday activities.
Weakness: The muscles around the shoulder can become weak due to pain and limited mobility. This can affect the stability of the shoulder joint and the ability to perform activities that require strength.
Clicking or crunching sounds: Sometimes you may hear clicking or crunching sounds in the shoulder when moving. This is because the cartilage has changed and may cause friction in the joint.
Why Exercises are Important for Shoulder Osteoarthritis
Physical activity and specific exercises play a crucial role in the management of shoulder osteoarthritis. By including exercises in your daily routine, you can achieve several benefits such as pain relief and increased mobility. Here are some reasons why exercises are important:
Improved mobility: By regularly performing exercises, you can increase mobility in the shoulder. This can allow you to return to normal movements and activities.
Increased muscle strength: Exercises strengthen the muscles around the shoulder, providing better stability and support for the joint.
Improved blood circulation: By engaging the muscles and performing exercises, you increase blood circulation in the shoulder area. This can promote healing, reduce inflammation and relieve pain.
Increased synovial fluid production: Movement stimulates the production of synovial fluid in the shoulder. The synovial fluid acts as a lubricant and helps to reduce friction between the joint surfaces.
Improved Mobility and Pain Relief
Improved mobility and pain relief are two of the most sought-after outcomes in shoulder osteoarthritis. By including specific exercises, you can achieve these goals. Here are some exercises that can be beneficial:
Pendulum Swing: Stand leaning forward with one hand resting on a table or chair. Let your other arm hang freely and swing it back and forth like a pendulum. This helps to soften the shoulder joint and improve mobility.
Shoulder rotation: Stand upright with arms extended to the sides. Gently rotate your arms in a circular motion forward and backward. Repeat this movement 10-15 times. This helps to improve mobility in the shoulder and stretches out the muscles around the joint.
External rotation exercise: Lie on your side with the affected shoulder up. Hold a light dumbbell or weight in your hand and bend your elbow at a 90 degree angle. Gently rotate the forearm upwards, away from the body. Return to the starting position. Repeat the exercise 10-15 times on each side. This helps to strengthen the rotator cuff muscles and the stability of the shoulder.
Scaption: Stand upright with your arms stretched in front of your body. Raise your arms upwards at an angle of about 45 degrees from your body. Then lower your arms back to the starting position. Repeat this movement 10-15 times. The Scaption exercise strengthens the muscles around the shoulder and helps to improve mobility.
It is important to remember to consult a doctor or physiotherapist before starting any new exercise routine to ensure that they are appropriate for your individual situation.
Strengthen the muscles around the shoulder
In addition to improving mobility, it is also important to strengthen the muscles around the shoulder to provide stability and support to the joint. Here are some exercises that focus on strengthening these muscles:
Side lift: Stand upright with your arms hanging down by your sides. Raise your arms out to the sides to shoulder height with straight elbows. Then slowly lower them back to the starting position. Repeat the exercise 10-15 times. This strengthens the outer shoulder muscles.
Shoulder blade press: Sit or stand with your back straight. Pull your shoulder blades together and hold the position for 5-10 seconds before relaxing. Repeat the exercise 10-15 times. This helps to improve posture and strengthen the muscles around the shoulder blades and upper back.
Bicep curl with dumbbells: Stand upright with a dumbbell in each hand, arms hanging down at your sides. Bend your arms at the elbows and lift the weights towards your shoulders. Then slowly lower your arms back to the starting position. Repeat the exercise 10-15 times. This strengthens the biceps muscles and supports the shoulder joint.
External rotation exercise with elastic band: Attach an elastic band at chest height to a fixed object. Stand with your elbows next to your body and hold the band in your hands. Rotate your forearm outwards, away from your body. Then slowly return to the starting position. Repeat the exercise 10-15 times. This helps to strengthen the rotator cuff muscles and improve stability.
These exercises are designed to strengthen the muscles around the shoulder. They can also help to improve stability and function of the joint. It is important to perform the exercises with the correct technique and to gradually increase the resistance or load over time. Remember to listen to your body and stop exercising if you experience pain or discomfort.
Fascia Treatment as a Complement to Exercise
In addition to training with exercises, fascia therapy can be a valuable complement in the management of shoulder osteoarthritis. Fascia is a network of connective tissue that surrounds and connects muscles, joints and organs in the body. Treating the fascia can improve flexibility, reduce tension and increase blood circulation in the affected area. This can help reduce pain and increase mobility in the shoulder.
By combining fascia treatment with exercise, you can get a better result and experience improved quality of life faster.
Summary
By performing specific exercises, you can improve mobility, strengthen the muscles around the shoulder and achieve pain relief. Remember to consult a doctor or physiotherapist before starting any new exercise routine and how fascia therapy can complement your training. Remember to be consistent and gradually increase the intensity and load over time.
By including exercises and fascia treatment in your daily routine, you can improve your quality of life and reduce the pain of shoulder osteoarthritis. Be patient and be sure to listen to your body. At any sign of overload or discomfort, consult your doctor or physiotherapist for advice and guidance.
References:
Fransen M, McConnell A, Bell M. et al. Exercise for osteoarthritis of the shoulder. Cochrane Database of Systematic Reviews. 2015; (6):CD005523.
Page P. Current concepts in muscle stretching for exercise and rehabilitation. Int J Sports Phys Ther. 2012; 7(1):109-19.
Hagen KB, Dagfinrud H, Moe RH, et al. Exercise therapy for bone and muscle health: an overview of systematic reviews. BMC Med. 2012;10:167.
Steuri R, Sattelmayer M, Elsig S, et al. Effectiveness of conservative interventions including exercise, manual therapy and medical management in adults with shoulder impingement: a systematic review and meta-analysis of RCTs. Br J Sports Med. 2017; 51(18):1340-1347.
