All Hands In
  1. All handouts
  2. Bones & Joints
  3. Shoulder
Exercises

Shoulder Arthritis Exercises

Gentle swings, slides and strengthening for an arthritic shoulder.

Exercise 1: Forward and Back Arm Swing

  1. Shift your body weight forward and back to allow the hurt arm to swing back and forth.
  2. The hurt arm should be relaxed.
Two pictures of a man leaning on a chair with one arm hanging down and swinging forward and back.
Repeat
2 times, 30 seconds each

Exercise 2: Side Arm Swing

  1. Shift your body weight side to side to allow the hurt arm to swing side to side.
  2. The hurt arm should be relaxed.
A man leaning on a table with one arm hanging down and swinging from side to side.
Repeat
2 times, 30 seconds each

Exercise 3: Outward Arm Turn

  1. Lie on your side. Place your arm on your body.
  2. Bend your elbow so it makes an "L" shape (90 degrees). Start with your hand at your waist.
  3. Slowly lift your hand until it is a little higher than straight out. Hold for 2-3 seconds, then lower it back down.
Two pictures of a man lying on his side with his elbow bent at a right angle, rotating his forearm up and out.
Repeat
10 times, then rest
Sets
2
Per day
Every day

Exercise 4: Table Arm Slide

  1. Sit in a chair. Place your sore arm on the table.
  2. Lean forward and let your arm slide across the table. Then sit back up and bring your arm back to where you started. Repeat.
Two pictures of a man seated at a table, sliding one arm forward across the table as he leans forward.
Repeat
10 times, then rest
Sets
2
Per day
Every day

Exercise 5: Arm Curl

  1. Keep your arm at your side. Bend your elbow to lift the weight up.
  2. Slowly lower it back down and do it again. Keep your palm facing up the whole time.
Two pictures of a man holding a weight at his side, then bending his elbow to lift it.
Repeat
10 times, then rest
Sets
2
Per day
Every day

Exercise 6: Shoulder Lift

  1. Keep your arms at your sides.
  2. Lift your shoulders up like you're saying "I don't know." Then lower them back down.
Two pictures of a woman facing forward, first with her shoulders relaxed and then lifted toward her ears.
Repeat
10 times, then rest
Sets
3
Per day
Every day

Exercise 7: Shoulder Squeeze

  1. Sit up tall and squeeze your shoulder blades together, like you're trying to pinch something in the middle of your back.
  2. Hold for 3 seconds, then relax.
Two pictures of a woman seen from behind, first relaxed and then squeezing her shoulder blades together.
Repeat
10 times, then rest
Hold
3 seconds
Sets
2
Per day
Every day

Exercise 8: V Arm Raise

  1. Lift your arms up to make a V shape.
  2. Slowly lower them back down to your side and repeat.
Two pictures of a woman standing with her arms at her sides, then lifting both arms overhead in a V shape.
Repeat
10 times, then rest
Sets
3
Per day
Every day

Exercise 9: Band Pull to Belly

  1. Tie a band in a door at elbow height.
  2. Hold a towel at your side with your arm.
  3. Grab the band with your elbow bent like an "L."
  4. Pull your hand toward your stomach, then slowly back out. Repeat.
Two pictures of a man with a rolled towel under his arm, holding a red band, with his hand out and then pulled in toward his stomach.

The original handout did not list how many to do. Ask your therapist.