Hey everybody it's Doctor Jo, and today I'm going to show you some exercises and stretches for shoulder arthritis. Let's get started. So the first set of exercises are going to be your pendulum exercises. These are the ones where you just let your arm hanging straight down. Remember your arm is not actively moving, you're moving your body to make your arm go. So if you are doing this, that's not exactly the exercise.
Really just let your arm hang down and you're going to move the whole body to make the arm swing. So making circles, just do 10 one way, and then reverse it and do ten the other way. They're not to be big circles because you're not actively moving the arm, you're just kind of letting it hang there and go around. Then kind of stagger your feet a little bit. Now your arm is going to go front to back, but again just let it hang there and then just kind of rock back and forth.
And this is just loosening up that shoulder joint. If you have that information and arthritis in there, this will kind of help get some of that out of there before you really start working in. Again ten about ten going that way, and then you're going to do a side-to-side. So spread your feet out past shoulder width, let it hang down, and then just side-to-side rocking with your arm going back and forth and again about 10 of those as well.
Once you get it nice and loosen up, then you're going to do some strengthening exercises. You can do this with a resistive band, I'm going to show you how to do it with a weight you can use a soup a vegetable can, anything like that a 1 to 2 pound weight. You probably don't want to start off with anything much heavier than that until you've tried it and see how it feels. So the first one with the weight is just going to be a shoulder flexion. You want your thumb to be up on top in the up position. If you had a weight, I usually have people actually hold their thumb on top of the weight because it's easier to hold, but just make sure if you're holding a can you can't quite grab it like that, make sure your hand is that upward position, and then just bring it straight up to about 90 degrees. It doesn't have to be exact and then slowly come back down.
So just kind of working the shoulder flexion muscles and then make sure it's nice and control coming back down. So just start off with about 10 of those and then if that becomes easy you can kind of work your way up to 20 - 25, and then that's still easy you can get to have your weight or a stronger resistance band. Then you're going to do shoulder extension going back behind you. So you're still keeping that thumb in the up forward position, and arms still straight locked out, but you're not going to go back to 90 degrees, that'd be pretty hard without bending over but maybe about 45 degrees just as far as you can go comfortably. This is sometimes a little harder for people. So just back to about there might not even be 45 degrees, and then slowly come back.
So whatever is comfortable for you, but try and keep that arm straight if you can, and again starting off with 10 of those and then working your way up from there. And then the next one with the weight is going to be what we call scaption & scaption is not quite although in the front and not quite all the way out to the side, but it's about a 45 degree angle in between. And so you know you're not here, you're not here, you're right at that angle there, but still keeping that arm nice and straight, keeping that thumb in the upward position, and going about to that 90 degrees high. And so that's usually the most comfortable position for people because it's a nice open area in that joint, and again starting with just 10, and kind of working your way up from there. Now we're gonna get down on the ground a little bit.
So now you're just going to do some shoulder shrugs. Bringing your shoulders straight up, not huntching your shoulder down, but bringing those shoulders up. Just like you're like "I don't know," and just getting the moving, stretching those shoulder and neck muscles out. So again just start off with about 10 of them, and then you can work your way up from there. After that you're going to go into shoulder circles.
So now you're actually getting some movement all the way around. So nice big movements with the shoulders, really squeeze it around when you go to the back. Do 10 one way and then reverse it the other way. So you can kind of use your whole arms for this really to get those those circles and get that movement that that's really nice in there and that helps kind of loosen everything up. And then after you do those, then you go into a row with the resistive band if you have one. Just wrap it around your feet, keep your elbows close to your side with your thumbs up again, and when you squeeze back, you really want to imagine that someone has their hand on your spine and you're trying to take those shoulder blades and squeeze the hand, but make sure you're not up like this squeezing, you're really keeping your shoulders down while you're squeezing that. Squeeze like you're trying to squeeze that hand in the middle and nice and controlled as you do it. Keeping those elbows close, so it's not out this way, but nice and close to your side, and make sure you're controlling that band while you're doing it.
So again just start off with about 10 of these, and you can work your way up to 20 - 25. If that becomes easy then you can get a stronger resistance band. Now I'm gonna show you a stretch with the Swiss ball.
Alright if you don't have a Swiss ball, that's okay, you can use a countertop or flat surface. I like using the Swiss ball because I feel like you can push it a little bit more and also gives a little bit of wiggle, so you're working on that stability as well. Also with these keep the thumb up, I like that because it puts that shoulder in an open position, and your shoulders not getting impinge while you're doing it. It's usually just a little more comfortable.
So uh hands up top thumbs up on top, and then just roll out, and again if you've got artiritis in that shoulder, you might not be able to go that far. I actually do have some arthritis in my shoulders unfortunately, but I can I got pretty good motion because i work on it every day. So just kind of a push-out, hold it about three to five seconds, and come back in. If this isn't quite enough, you can do one hand at a time, and usually you can stretch a little bit more with one hand, and then coming back in.
And I really like that. And you can also go at angles as well. So if you wanted to go out into that scaption stretch you could, or if you want to put it out to the side you could stretch out that way too. So you can kind of go this way, then and then you're stretching that as well as your PEC muscles just a little bit. So there you have it, those were your stretches and exercises for shoulder arthritis. If you have any questions, leave them the comments section. If you'd like to check out some other videos go to askdoctorjo.com Remember be safe, have fun, and I hope you feel better soon.
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