Arthritis causes pain, stiffness and inflammation of certain joints. The most commonly affected joints are the hands, spine, knees and hips, but the shoulders can also be affected.
Shoulder pain can be caused by both rheumatoid arthritis and osteoarthritis, which are the two most common types of arthritis in the UK.
While there is no cure for arthritis, exercising the affected joints can help relieve pain and symptoms.
Shoulder pain that is not linked with arthritis will usually disappear after a couple of weeks, but exercise can help speed up the process.
Here are four exercises, recommended by Versus Arthritis, to help relieve shoulder pain and strengthen the shoulder muscles.
Shoulder stretch
Standing in an upright position, squeeze your shoulder blades back and together, holding the pose for five seconds.
Pull your shoulder blades downwards and hold this position for another five seconds. Relax and repeat 10 times.
Door press version A
Stand in a doorway with your right elbow bent at a right angle and the back of your wrist against the right side of the door frame.
Try to push your arm outwards against the door frame and hold for five seconds. Do three sets of 10 repetitions with each arm.
Door press version B
Stand in a doorway with your left elbow bent at a right angle and the palm of your hand against the right side of the door frame.
Try to push the palm of your hand towards the door frame and hold for five seconds. Do three sets of 10 repetitions with each arm.
Shoulder circle
Stand with one hand resting on the back of a chair. Let the other arm hang down and try to swing it gently backwards and forwards in a circular motion.
Door press version B
Stand in a doorway with your left elbow bent at a right angle and the palm of your hand against the right side of the door frame.
Try to push the palm of your hand towards the door frame and hold for five seconds. Do three sets of 10 repetitions with each arm.
Shoulder circle
Stand with one hand resting on the back of a chair. Let the other arm hang down and try to swing it gently backwards and forwards in a circular motion.
“Although you should aim for a balance between rest and exercise, it’s best to remain generally active and try to exercise every day,” said Versus Arthritis.
Taking painkillers can help ease pain, while taking them before exercise can help you to stay active without causing extra pain.
If pain increases when exercising, stop doing it and seek medical advice, warns Versus Arthritis.
https://www.express.co.uk/life-style/health/1068335/arthritis-rheumatoid-arthritis-osteoarthritis-symptoms-shoulder-pain-exercise
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