Arthritis can affect any joint in the body, including the shoulder joints. Performing strengthening and stretching exercises regularly can help relieve the symptoms of shoulder arthritis.

Arthritis causes flares of inflammation in the joints, leading to pain and stiffness. These symptoms can significantly impact mobility in the affected joints.

As a result, arthritis tends to make exercise more challenging. However, keeping the joints active can have a powerful effect on the severity of arthritis symptoms.

The types of arthritis that commonly affect the shoulder include rheumatoid arthritis (RA) and osteoarthritis.

The most beneficial types of exercise for arthritis include:

  • range-of-motion and flexibility exercises, such as stretches, which reduce stiffness
  • strength exercises that build muscle mass around the joints, which reduces the strain on them
  • aerobic activities, such as walking, swimming, and cycling, as these improve heart, lung, and muscle function

The exercises listed in this article should stretch and strengthen the muscles around the shoulder joint. Individuals should speak with their healthcare professional before beginning a new exercise routine.

This exercise improves the range of motion in the shoulder joints and stretches the muscles. Doing this exercise regularly may help facilitate daily activities, such as reaching for items on shelves.

To do this exercise:

  1. Lie on your back with your hands at your sides. If it is easier, you can do this stretch in bed.
  2. Bend your knees.
  3. Clasp your hands in front of your body.
  4. Slowly raise your arms above your head until they are straight or as far as you can comfortably go.
  5. Hold the stretch for 5 to 10 seconds.
  6. Slowly lower your arms back down.
  7. Repeat this stretch 3 to 5 times.

You should feel a gentle stretch in the shoulders, back, and chest as the arms move overhead.

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These exercises require a lightweight stick, such as a:

  • broom handle or
  • walking stick
  • wooden dowel
  • yardstick

They stretch the front and back of your shoulders.

Passive internal rotation

Follow the steps below for internal rotation stretching:

  1. Stand in a neutral position with your feet slightly apart and your knees slightly bent.
  2. Hold the stick behind your back with one hand.
  3. Lightly grasp the other end of the stick with your other hand.
  4. Pull the stick horizontally so you feel a stretch in the front of your shoulder, but do not feel pain.
  5. Hold the stretch for 5 seconds and then relax.
  6. Repeat on the other side.
  7. Perform 10 reps.

Safety tip

Do not lean over or twist to the side when pulling the stick. Gently pull it to the side just to stretch your shoulders.

Passive external rotation

Follow these steps for external shoulder rotation:

  1. Stand in the same neutral position.
  2. Hold the stick horizontally in front of you.
  3. Grasp it with one hand and place the other hand at the opposite end.
  4. Keep your elbows against the side of your body.
  5. Push the stick horizontally until you feel a stretch at the back of your shoulder without pain.
  6. Hold the stretch for 5 seconds and then rest for 5 seconds.
  7. Repeat on the other side.
  8. Complete 3 more repetitions of this sequence.

This rotation stretches the shoulders to promote increased range of movement.

To do this exercise:

  1. Stand in a neutral position with your hands at your sides.
  2. Raise your shoulders toward your ears and hold for 5 seconds.
  3. Gently squeeze the shoulder blades together and hold for 5 seconds.
  4. Pull the shoulder blades downward and hold for 5 seconds.
  5. Repeat 10 times.

The pendulum exercise helps relieve pain and relax the shoulder muscles.

It involves the following series of movements:

  1. Stand near a table or counter.
  2. Lean forward and place the hand closest to the counter (table) for support.
  3. Let the other arm hang freely at your side.
  4. Gently swing your arm forward and back 10 times.
  5. Gently swing your arm from side to side 10 times.
  6. Gently swing your arm in circles 10 times.
  7. Repeat with the other arm.
  8. Repeat the entire sequence one more time.

The wall crawl helps to improve the range of motion and strengthen the shoulder muscles.

Perform the exercise as follows:

  1. Stand about arm’s reach away from a wall, so your fingers can just touch it.
  2. Starting with the most affected arm, crawl your fingers up the wall as high as you can comfortably go.
  3. Keep your shoulder down and avoid shrugging it up toward your ear.
  4. Hold the stretch for 5 to 10 seconds.
  5. Crawl your fingers back down.
  6. Repeat 1 to 2 more times, trying to reach higher each time.
  7. Repeat the sequence on the other side.
  8. Perform 10 reps.

Safety tip

If you feel a twinge of pain or your shoulder tightens as you crawl up the wall, pause for a second. Focus on relaxing your shoulder muscles.

You may be able to go a bit higher once your shoulder is relaxed. However, if you feel the twinge again, you have most likely reached your maximum range of motion. Do not push yourself further.

Door press exercises can help build strength in the shoulder joints.

To do door presses, follow these steps:

  1. Stand in a doorway and bend one elbow into a right angle with the thumb on that hand pointing toward the ceiling.
  2. Press the back of your wrist into the doorframe.
  3. Hold for 5 seconds.
  4. Repeat with the palm of your hand, using the other side of the doorframe.
  5. Do 3 sets of 10 repetitions on each side.

These exercises require a resistance band. The recommended strength of the resistance band for this exercise is yellow or red. However, you should use the one that is most comfortable for you.

To do these exercises:

  1. Hold the resistance band in your hands with your fingers curled around, facing inward.
  2. Bend your elbows at waist height, just above your hips.
  3. Your arms and hands should be in line with your shoulders.
  4. Keep your elbows in that position at your sides.
  5. Stretch the band to the furthest point that is comfortable for you.
  6. Hold the stretch for 10 seconds.
  7. Gently bring your hands back in line with your shoulders.
  8. Repeat 10 times.

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Arthritis can make exercising more challenging, so be sure to exercise with care to avoid injury. Follow these tips to stay safe when exercising with arthritis.

Warm up

Warm up before exercising to stimulate blood flow throughout the body. A warmup might include a brisk 10-minute walk or another light aerobic activity.

Stretch but not pain

When doing these exercises, it should be possible to feel a stretch in the shoulders, but they should not be painful. If a particular motion hurts, stop doing it right away.

If the pain persists for several hours after the exercise, it may be necessary to see a doctor.

Swelling

If the exercises cause swelling in the shoulders, use an ice pack to reduce inflammation.

Nonsteroidal anti-inflammatory drugs (NSAIDs) can also be beneficial. Topical NSAIDs, such as gels, creams, and sprays, are available over the counter in pharmacies.

Physical therapy

Physical therapy can help improve, restore, or maintain movement following surgery, injury, or illness. It can also help maintain your current function or slow the decline.

Arthritis can cause inflammation and pain in the joints of the body, including the shoulders. This can make it feel difficult to exercise.

However, regular exercise can help build strength and mobility in the shoulders. It can also help reduce pain associated with arthritis.

Medicare can help cover treatment and physical therapy for those with arthritis.