Easy Shoulder Exercises To Ease Rheumatoid Arthritis Pain

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When arthritis strikes it will affect any joint in the body, and shoulder joints make no exception. Those suffering from arthritis in the joints may experience some nasty pain and stiffness due to joint inflammation.

Anyhow, the joint pain may be alleviated by performing a set of challenging exercises which have the ability in keeping your joint active and pain-free.

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I can’t say that I’m familiar with such type of pain, but I can honestly tell you that my grandma is and she struggled with this pain for years, until the doctor recommended a set of low-impact shoulder stretches which helped a lot with her shoulder rheumatoid arthritis.

1. Pendulum

Image Credits: Pendulum

  • Stand next to a table or counter.
  • Lean forward and place one hand on the table for support. Let your other arm hang freely at your side.
  • Gently swing your arm forward and back 10 times.
  • Gently swing your arm side to side 10 times. Gently swing your arm in a circle 10 times.
  • Repeat with the other arm. Repeat the entire sequence one more time.

2. Crossover Arm Stretch

Image Credits: Crossover Arm Stretch

  • Stand straight, with your shoulders relaxed.
  • Gently pull one arm across your chest as far as comfortable, holding at your upper arm.
  • Hold the stretch for 30 seconds, and then relax for 30 seconds. Repeat with the other arm.
  • Repeat the sequence three more times.

3. Passive Internal Rotation

Image Credits: Passive Internal Rotation

  • Get a lightweight stick, such as a yardstick, wooden dowel, or cane.
  • Hold the stick behind your back with one hand, and lightly grasp the other end of the stick with your other hand.
  • Pull the stick horizontally so that you feel a pull in the front of your shoulder without pain.
  • Hold for 30 seconds, and then relax for 30 seconds. Repeat on the other side.
  • Repeat the sequence three more times.

4. Passive External Rotation

Image Credits: Passive External Rotation

  • Get a lightweight stick, such as a yardstick, wooden dowel, or cane.
  • Grasp the stick with one hand and cup the other end of the stick with your other hand (so the stick is horizontal in front of you).
  • Keep the elbow of the shoulder you are stretching against the side of your body and push the stick horizontally so you feel a pull at the back of your shoulder without pain.
  • Hold for 30 seconds, and then relax for 30 seconds.
  • Repeat on other side.
  • Repeat the sequence three more times.

5. Wall Crawl

Image Credits: Wall Crawl

  • Stand in front of a wall, about an arms’ reach away, so your fingers can just touch it.
  • Using your affected arm, slowly crawl your fingers up the wall as high you can comfortably go. (Keep your shoulder down, without shrugging up toward your ear.)
  • Hold for 15 to 30 seconds; then crawl back down.
  • Repeat one or two more times, trying to reach higher each time.

6. Wall Push Up

Image Credits: Wall Push Up

    • Stand in front of wall, with your arms straight and hands flat against it.
    • Place your feet slightly wider than shoulder-width apart, and tighten your stomach muscles.
    • Keeping your feet flat on the floor, bend your elbows and open your chest toward the wall.
    • Lower your upper body toward the wall in a slow, controlled motion. Your shoulder blades will come together a bit in the back. Hold for one second.
    • Keeping your hands flat against the wall, slowly push yourself back until your arms are straight.
    • Repeat 8 times; and gradually build up to more reps.

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