symptoms and best exercises for treatment

Arthritis is a disease characterized by wear and tear of the cartilage that cushions the friction of bones in joints and can occur in various parts of the body, such as the knees, elbows, fingers and shoulders.

Specifically, in the shoulder, which is the ligament that connects the humerus to the scapula and clavicle and consists of three bones, there are two joints that can be affected by this disease. Thus, this wear and tear of the cartilage can occur both at the junction of the clavicle with the scapula, as well as at the humerus and the scapula, explains the Top Doctors portal from Spain.

According to the aforementioned source, there are different types of arthritis that affect this part of the body. One is osteoarthritis, which is the result of cartilage wear and tear, causing bones to rub against each other. It usually affects patients over 50 years of age.

There is also rheumatoid arthritis, a chronic autoimmune disease that affects joints throughout the body. It causes inflammation of the synovial membrane that covers the joints. Another type is that which occurs due to a rotator cuff tear; post-traumatic, which develops after an injury and finally vascular necrosis, caused by a change in the blood supply to the head of the humerus.

Arthritis in the shoulder causes stiffness and pain. – Photo: Getty Images/iStockphoto

Although these are painful diseases, practicing exercise helps to mitigate the effects and improve the condition that often causes disability and whose primary symptoms are pain, stiffness, swelling, redness, and decreased range of motion, according to the United States National Library of Medicine.

The portal Medical News Today offers some alternative exercises.

1. Shoulder Shrug Stretch

This exercise improves the range of motion in the shoulder joints and stretches the muscles. To do this, the person must:

– Lay down on your back.

– Grab a stick or cane with both hands and hold it shoulder-width apart.

– Place the stick on your thighs.

– Slowly raise the bar above the chest, then above the head so that it almost touches the ground above the head. Keep your arms as straight as possible at all times.

– Lower the bar slowly down onto your hips.

– Perform three sets of 10 repetitions once a day.

2. Rotations of the scapula

This rotation stretches the shoulders to encourage increased range of motion. To do this exercise, you must:

– Stand in a neutral position with your arms at your sides.

– Raise your shoulders to your ears and hold them for five seconds.

– Squeeze the shoulder blades lightly and hold for five seconds.

– Lower your shoulder blades and hold for five seconds.

– Repeat 10 times.

3. Pendulum exercises

This activity helps relieve pain and relax the shoulder muscles.

– Lean forward and prop one arm on a chair or cabinet for support and balance. Use the hand that has less pain to do it.

– Let the other hand hang.

– With leg and hip movement, gently move the hanging arm back and forth and side to side in a circular motion.

– Repeat this 30 times in each direction, once a day.

Shoulders - pain - tearing
Arthritis in the shoulder is often caused by wear and tear of the cartilage. – Photo: Getty Images

4. Pressure against the neck

Door press exercises can help strengthen your shoulder joints. To do them, the person must:

– Stand in the doorway and bend one elbow at a right angle, with the thumb of that hand pointing toward the ceiling.

– The back of the wrist is pressed against the door frame.

– Holds for five seconds.

– Repeat with the palm of the hand using the other side of the door frame.

– Do three sessions of 10 reps on each side.

5. Stretching with external shoulder rotation

This exercise also requires a broom or cane. This improves the flexibility of the shoulder joints.

– Lay down on your back.

– Keep your arms at your sides, bend your elbows and hold the club across your chest with your hands shoulder-width apart.

– Slowly move the rod to the left until the person feels a stretch in the left shoulder.

– Return to starting position.

– Repeat with the right side of the body.

– Perform three sessions of 10 repetitions once a day.

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