Shoulder Osteoarthritis: 10 Minute Routine for Mobility & Strength

Today's routine features exercises for shoulder osteoarthritis. It comprises the workout demonstrated in the video SHOULDER OSTEOARTHRITIS ROUTINE & Answering Your Questions on Exercising with Shoulder Osteoarthritis.

Exercise is an important component of shoulder osteoarthritis management, however, can sometimes be challenging to complete if experiencing pain or reduced range of motion. Knowing a few simple exercises can be good way to develop an exercise routine while living with shoulder osteoarthritis.

Remember if you are experiencing injury or pain, make sure to see your Physiotherapist or healthcare professional prior to participating in exercise. This blog post is for educational purposes only and is not a substitute for individual physiotherapy assessment and treatment.

For this routine I am using the PTP Mediband in pink. It is the equivalent of 4.2kg weight and is 1.5 meters long (or 15 feet). When choosing a resistance band, choose a resistance that is challenging, but that you can complete around 8 repetitions with. 1.5 meters is usually a good length.

Starting with a warmup. With your arms by your side and your hands resting in front of you, roll your shoulders forwards. Complete 8 repetitions. With the exercises shown, you should not feel sharp or severe pain. Repeat, this time rolling your shoulders backwards.

The second exercise is scapula retraction. With your arms by your side and elbows bent to around 90 degrees, bring your elbows behind you and squeeze your shoulder blades together. Then relax your shoulders as you bring your elbows forward to your sides. Repeat 8 times.

The third exercise is internal and external range of motion. With your right arm by your side and elbow bent, turn your forearm in toward your stomach, then turn out away from your stomach. Repeat 8 times each arm.

The fourth exercise is chest press. Bring the band around your back and hold it with both hands around chest height. With your left hand against your chest, press your right hand forward to stretch the band. Repeat 8 times each side.

The fifth exercise is shoulder external rotation with a band. With your arms by your side, use your left hand as an anchor and turn your right arm away from your stomach. Repeat 8 times each side.

The sixth exercise is the lawnmower or low row. Starting with one end of the band under your left foot, hold with your right hand roughly midway between your ankle and knee. Place your left hand on your knee for stability, and pull back the band with your right hand, as if you were starting a lawnmower. You should feel this exercise in the muscles of your back, around your shoulder blade. Repeat 8 times each side.

To cool down start with thoracic rotation. With your hands clasped together in front of you, turn at your shoulders from your left to your right. Repeat 8 times.

Ending with neck rotation. Sitting still, turn your head to look over your right shoulder, then your left shoulder. Repeat 8 times to each side.

In summary, this routine covered some mobility and strength exercises for shoulder osteoarthritis. I hope this routine has been helpful. If you would like to watch the exercises in this routine, the accompanying video can be found on the Age Fit with Tess Youtube channel.

To continue to manage pain, build strength, and gain fitness in the meantime read these articles here. See you next time.

Tess Halbauer

Physiotherapist