Exercises for the treatment of arthrosis of the shoulder joint. Gymnastics for the shoulder joint: exercises, features and recommendations

Exercises for developing the shoulder joint are aimed at eliminating articular diseases, such as arthrosis and arthritis, at restoring bones and articular tissues after treatment of injuries, surgical interventions, as well as pathological processes that develop as a result of injury of varying severity.

Physical therapy classes involve performing a number of exercises aimed at developing the flexibility of the shoulder joint. At the same time, the muscular frame, on which the ability to painlessly carry out rotational movements depends, is subject to training to no less extent. In addition, it is necessary to develop two sides of the body at the same time, regardless of which one was subject to deformation. Before performing a set of exercises to warm up your muscles, it is advisable to do a warm-up.

Rules for performing therapeutic exercises

In order to obtain the desired result, medical treatments require compliance with certain rules:

1. Timeliness.

Systematization and proper organization of the implementation of a complex of physical therapy are of no small importance for obtaining an effective result. Exercises should be performed regularly, without long breaks. In the case when a person experiences weakness after surgery or injury, it is allowed to perform the exercises while sitting.

1. To avoid additional injury, physical exercise must be performed in compliance with safety regulations.

In accordance with this requirement, an individual approach to each patient is necessary, taking into account his capabilities, characteristics of the body, the nature and degree of complexity of the disease. At first, it is advisable to develop the humeral cartilage under the supervision of a doctor.

1. Eliminating overload and too sudden movements makes it possible to systematically restore and rehabilitate joints without feeling discomfort.

At severe fatigue or exerting additional effort, it is strongly recommended to take breaks between exercises and rest.

1. Logging into the system with increasing loads and time allocated for regular classes should be gradual.

You should not fuss, be nervous or rush when doing exercises. The patient's emotional state should be as close to peace as possible. It should be remembered that it is impossible to speed up the recovery period and restore mobility too quickly. You need to be patient, gradually and systematically increasing the load on the shoulder cartilage area. Over time, the muscles will get used to correct execution exercises, become toned and gain strength. Doing the exercises will become much easier.
After the labrum returns to its normal state, treatment can be considered complete. In this situation, therapeutic measures for performing exercises can be continued further. This will help maintain the body in excellent condition and will not allow the development of pathologies and joint diseases.

Most exercises aimed at developing the shoulder joint have the same or similar body movements and are aimed at optimizing after injury and preventing the development of pathological processes of the entire musculoskeletal system. The best option for performing a complex of therapeutic exercises would be to visit gym under the guidance of a trainer. However, you can do the exercises yourself, replacing them with morning exercises. For these purposes, it is recommended to use a mat that can be laid on any hard surface. Developing the shoulder joint for arthrosis and arthritis is important for rehabilitation, restoring mobility and strengthening the muscle frame.

1. Exercise to bend the fingers on both sides. This is done with some tension until pain appears, 20 times. After this they are produced circular rotations wrists 20 turns.
2. An exercise to flex the injured limb in the joint area is performed using the second hand 10 times. If pain occurs, it is recommended to take a break.
3. Smooth squeezing and unclenching of objects with hard surfaces with the hand on the painful side until a feeling of fatigue appears in the forearm. The exercise is usually performed at least 10 times.
4. In a standing position (feet shoulder-width apart), you should raise your arms, holding them at chest level, and bend them at the elbows. Without straining, straighten your right arm, moving it to the side. When performing the exercise, you should not change the height of your hand; you should try to keep it at the same level. Then accept starting position. Retract your left hand. Take the starting position again. The exercise is performed 10 times. Then you need to move both arms at the same time and take the starting position. Perform 10 times.
5. Starting position: standing, feet shoulder-width apart, arms along the body. Perform circular movements with straight arms at a slow pace. The exercise is performed 20 times in one direction and 20 times in the opposite direction.
6. The starting position is the same as in the previous exercise. You need to take a medium terry towel and hold its ends in both hands. Your arms should be raised straight up. Then gradually move back and stay in this position for 5 seconds. The exercise is performed 10 times.
7. The starting position is similar to the previous one. With your left hand you should grab your right shoulder, and right hand, pressing on the bent elbow with your left hand, try to carefully push it as far as possible. After completing the exercise, switch hands. The exercise is done 20 times on each side.
8. The next exercise is performed in a standing position against the back of a chair, feet shoulder-width apart. Grab the back of the chair with both hands, bend down with your arms straight and pull your shoulders as low as possible. Straighten up. The exercise is performed 10 times with short breaks.
9. You should sit on a chair and place your hands on your knees. The exercise consists of raising your arms up 10 times, after which you need to bend them at the elbows and move them to the different sides. Continue the exercise until mild pain appears in the shoulder joint.

Combining classes with other treatment methods

This approach will make it possible to get rid of progressive inflammation in the joint and enhance blood circulation. Besides, general condition can be improved by taking medicinal baths, rubbing the affected area with oils and other natural remedies during massages. For example, the use of clay, which contains many minerals, will be very useful. This will speed up the process of restoration of the joint capsule and allow the bones to be filled with calcium.
Due to the fact that joint diseases occur against the background of degenerative changes in bone tissue, which indicates an acute lack of calcium in the body, experts recommend reviewing the diet. This approach involves including foods high in calcium, phosphorus and protein in the daily menu. These include milk, fermented milk products, cottage cheese, nuts, fish of any kind, seafood and eggs. It is recommended to add grated eggshells to dishes and eat chalk in its pure form.

A good addition to physical therapy would be the use of homeopathy, the use of traditional alternative medicine recipes, and drug therapy aimed at accelerating the flow of lymph and blood.

Gymnastics for arthrosis of the shoulder joint is an integral part of treatment, along with medication and physiotherapy, without which it will not be easy to cure the disease. But you shouldn’t expect instant results: treatment for arthrosis takes a very long time and is thorough..

You should never self-diagnose or contact folk medicine, ignoring traditional methods of treatment. Perforation leads to surgery and replacement of the joint with a prosthesis, after which it will be necessary to carry out an expensive operation every 10-15 years. Do not forget that any intervention is stress for the body. If the outcome of the operation is unfavorable, you may lose the mobility of your arm. Remember that any strange and atypical pain for you is a signal to see a doctor and need an examination.

Shoulder arthrosis: what kind of disease is it?

Osteoarthritis is a chronic disease in which cartilage and surrounding tissue wear out and break down. The reason is simple - it is inflammation, which can begin for the following reasons:

1. Long-standing or recent shoulder injury. Athletes who often receive microtraumas are at risk.
2. Vascular diseases that impair blood circulation and thereby lead to insufficient blood supply to the joint.
3. Heavy shoulder load. Arthritis is especially dangerous for loaders and construction workers.
4. Hormonal, autoimmune disorders (psoriasis, etc.).
5. Bad heredity. Children whose parents suffer from arthrosis have a higher chance of developing the disease. This group also includes people with similar congenital pathologies.
6. Failures in metabolic processes and the endocrine system, in which the joints do not receive the nutrition they need.
7. Other diseases such as arthritis.
8. Upon reaching 50 years of age, the risk of getting sick increases several times due to tissue wear and tear.

There are a number of signs by which you can determine whether you have the disease. If you notice similar symptoms, you should consult a doctor as soon as possible:

1. Aching pain that appears most often in the morning, sometimes due to a sudden change in weather. When lifting something heavy, the shoulder also makes itself felt. Gradually, pain begins to appear when you feel the shoulder. In subsequent stages, the pain comes just like that, arising in the elbow and back.
2. Limitation of motor function. Because of the pain, it becomes difficult to even simply raise your hand to straighten your hair; rotational movements or trying to pull the limb back are also painful.
3. Crunching and creaking sounds are weak at first, but in later stages they can be heard even from a distance.
4. Swelling, increased temperature throughout the body or locally at the site of the affected joint.
5. Overall joint hardness.

Treatment of arthrosis

In addition to exercise therapy, there are several other treatment methods, skillfully combining which can cure arthrosis. First of all, any doctor is required to prescribe a set of medications, which may include chondroprotectors (drugs for restoring cartilage tissue), vitamins, dietary supplements and minerals. In addition to the above, analgesics, muscle relaxants and anesthetics are used to reduce pain. But all this is fraught with side effects. To avoid this, physical therapy is used, which will help reduce the dosage of medications, increase their effect and relieve some of the side effects.
Such treatment is carried out in courses, usually once a year, and the type is chosen by a specialist in the absence of contraindications. There are several types of physiotherapy suitable for the treatment of arthrosis:

• electrophoresis;
• cryotherapy;
• laser therapy;
• acupuncture;
• exposure to ultrasound;
• exposure using a magnetic field;
• infrared, ultraviolet exposure and laser radiation.

Massage is also worth considering. An experienced specialist will help you cope with arthrosis, but self-massage will also not be superfluous. It must be remembered that massage should be performed only at the final stage of treatment, and if you have undergone surgery, it is better to consult your doctor about this. Self-massage is not complicated, for example, one of the exercises is working with muscles, stroking, “squeezing” using the edge of the palm or fist, repeated 3-4 times, circular pressure on the joint, rubbing. Exercise will not hurt either - active flexion-extension of the limb, etc. Usually massage is combined with medicinal baths.
Diet is of great importance in the treatment of arthrosis. With this diagnosis, it is necessary to reduce the salt content in food and increase the amount of fluid. Do not eat tomatoes, spinach, hot spices. Instead, it is worth increasing your intake of collagen, which is found in meat and fish (especially in offal - bones and cartilage), oranges, gelatin, cashew nuts, blueberries, and poultry.

Rules for performing exercises for osteoarthritis of the shoulder joint

It is worth remembering that therapeutic exercises are not available to everyone. It can only be done during remission, because... during exacerbation, physical activity is strictly prohibited.
Before starting the exercises, you need to consult with a specialist and show him the complex that you have chosen for yourself.
If you have a high fever or have a medical condition that prohibits physical activity, exercise is not recommended. Exercises that cause pain are excluded.
At exercise therapy classes a number of rules must be followed:

1. Take your time and enjoy even small results: fast pace is fraught with consequences.
2. Never endure pain.
3. Exercises should be performed lying or sitting, slowly.
4. No intense or traumatic movements.
5. It is better to exercise for a few minutes throughout the whole day.

Gymnastics for arthrosis of the shoulder joint is very simple. The complex described below contains 4 stages, following each other in the process of improving the condition. Moreover, the first stage does not include any exercises for osteoarthritis of the shoulder joint, implying exclusively drug treatment.

The second stage consists of 6 exercises:

1. Tighten and relax the shoulder muscle 5 times.
2. Squeeze an object with your affected hand.
3. Develop the wrist area in a circular motion 8 times.
4. Clench and unclench your fingers 12 times.
5. Helping with your healthy hand, bend the patient 6 times.
6. In the same way, move your hand to the side 6 times.

The third stage is performed while sitting, with your hands on your knees. Perform each exercise 5 times. Raise the limb forward, then up. Extend your bent arms in different directions. Raise and tense your shoulders. Place your limbs behind your back. The fourth stage is best performed with a light load 10 times. Rotate with your hands. Bend and straighten them. Swing your arms back and forth.

With arthrosis of the shoulder joint, sharp limitations arise in the movement of the arms: raising the arm high or moving it behind the back is sometimes very difficult due to pain. The shoulder becomes as if frozen. Injections with NSAIDs and corticosteroids relieve acute pain and inflammation, but do not improve the mobility of the joint itself. To restore all functions of the shoulder, gymnastics is needed for arthrosis of the shoulder joint.

Gymnastics for shoulder arthrosis: video, exercises

Treating pain that itself arises with movement with movement seems absurd:

Before exercise therapy, maybe when your shoulder hurts and everything inside is crying out for peace. But it is precisely this peace that can turn out to be destructive.

Deforming arthrosis leads to ossification of the ligaments and tendons of the joint and its overgrowth with osteophytes. In the future, complete fusion and immobility of the joint may occur. In this case, only movement can still save

So what kind of therapeutic exercises are we talking about? Maybe then, without sparing your sore joints, do a barbell or swing dumbbells - what could be better for your shoulder?

The fact of the matter is that such exercises are absolutely not suitable here:

Therapeutic exercises for the shoulder joint should exclude stress, that is, lifting weights and pumping up muscles is out of the question.

Isometric exercises

During the period of exacerbation, only static exercises are permissible, causing tension in the muscles of the forearms, shoulder blades, and radial hand, but the shoulder joint itself should not move or take axial load.

This kind of gymnastics is also called isometric. Its essence is that tension should be combined with relaxation (post-isometric relaxation). The goal is precisely to achieve relaxation, in which the pain goes away

Second option isometric exercises- they are performed either in a completely relaxed state (the sore arm can hang and swing like a pendulum), or the healthy arm helps the sick one.

Examples of static exercises for shoulder arthrosis

Moving the wall

• Stand facing the wall at a distance of an arm bent at the elbow
• Press as hard as you can with your palms on the surface of the wall, as if you want to move it
• At the same time, you will feel tension in your forearm and shoulder girdle, the shoulders themselves remain motionless
• We hold the force from 10 to 30 seconds then relax

Pushing off from the wall

• We turn our backs to the wall and, resting our palms, try to push off from the surface of the wall
• At the same time we resist it and remain in place
• Just as in the previous (and subsequent) exercises, relaxation follows in the finale

Hand hold

• We clasp the sore forearm with the opposite healthy hand
• We try to move the forearm to the side while holding it with our hand
• We put our fingers on the sore shoulder
• Raise your shoulder up, putting pressure on it with your fingers

"Fist Fight"

• Bend your elbows in front of you and your hands into a fist
• We rest our fists on each other and forcefully push towards each other

Another version of this battle with yourself:

"Arm wrestling"

• Place both elbows on the table
• We clasp the palm of our healthy hand around the sick one and try to place it on the table
• Resisting with a sore hand

Pendulum

• Lean your healthy hand on the edge of a chair
• The other hangs freely and swings like a pendulum

Hand throw

• Standing, swing the relaxed, sore shoulder joint by twisting your torso
• The arm is tied and follows the body
• Slowly increase the amplitude of rotation, and at one point throw your hand over the opposite shoulder

Shoulder Help

• Place the hand of your healthy hand on deltoid muscle sore shoulder, just below the shoulder protuberance
• We press hard on the shoulder and move it to the side as far as we can.
• We hold the tension, as in the previous examples, and then relax

A complete set of isometric exercises for the shoulder joint is in the link at the very end of the article.

If you perform the exercises correctly, the result will be a subsidence of pain and a gradual unblocking of the joint.

Gymnastics of “small” movements

Shoulder-scapular periarthritis and arthrosis can be a source of long-term pain.

Another way to adapt to these conditions and still practice therapeutic exercises, is based on the principle of small, gentle movements in which the load on the joint is minimal. Moreover, movement in the joint occurs even with such seemingly unrelated exercises as... walking in place while sitting.

If you are interested, watch the set of exercises from this video:

Video: Exercise therapy for shoulder-scapular periarthritis

Dynamic gymnastics

Dynamic gymnastics for arthrosis of the shoulder joint, in which the shoulder is included in active movement, is performed in the subacute period and during the onset of remission.

This may include the following exercises:

• Shoulder Raise and Shoulder Rotation
• Bringing your shoulder blades together
• Connection of fingers at the back of the shoulder blade:
  In this case, the hand that is closer to the shoulder blade is placed below it, fingers up, and the far hand is placed above it, fingers down.
• Exercises with gymnastic stick, the complex with which is shown in the second video

When doing exercise therapy, we must not forget that it is part of the complex treatment of arthrosis and is effective if used in conjunction with other treatment methods:

• Manual therapy
• Massage
• Physiotherapy, etc.

Requirements for exercise therapy for shoulder arthrosis

• Therapeutic gymnastics is selected by a rehabilitation doctor based on a specific diagnosis
• She should avoid sudden movements and loads that could damage the shoulder joint.
• Exercise therapy is not performed in case of pain or if there are contraindications

Video: Exercise therapy with a gymnastic stick

With arthrosis of the shoulder joint, it is important not only to take medications prescribed by your doctor, but also to perform physical therapy exercises.

Along with medications, physical education helps to speed up and ensure high-quality rehabilitation of joints, reduces pain and alleviates the patient’s general condition.

Thanks to motor activity the flow of synovial fluid is stimulated, delivering the nutrients necessary for recovery to damaged joints.

Contraindications to physical therapy exercises

Exercise therapy exercises for arthrosis of the shoulder joint have a number of contraindications that should never be ignored:

1. To perform gymnastics, the disease must be in remission. The patient should not experience acute pain. Otherwise, exercise for osteoarthritis will not have a positive effect, and the course of the disease will become more complicated.
2. If you have high blood pressure or temperature, classes should be canceled until the body is completely restored. Vascular spasms and hyperthermia can cause pain in the shoulders.
3. Before you start execution exercise therapy complex exercises for osteoarthritis of the shoulder joint, you need to choose it with the help of a rehabilitation doctor.
4. It is strictly forbidden to perform gymnastics if during exercise you experience pain in the area of ​​the damaged joint.
5. It is important to do gymnastics regularly, and to consolidate the positive effect of it, you can massage the muscles of the shoulder and adjacent areas yourself. Strengthening the effect of it can be achieved using special ones.
6. If a doctor has prescribed weight-bearing exercise therapy for shoulder arthrosis, it is not advisable to immediately use Weight Limit. It is better to gradually increase the weight of the load, observing how you feel.

It should also be remembered that exercise therapy for grade 2 arthrosis of the shoulder joint should be performed strictly under the supervision of the attending physician or rehabilitation specialist.

If you choose the classes yourself, you still need to consult a doctor, since not all of them are developed by professionals and will be beneficial in each individual case.

Step-by-step physical rehabilitation

Basically, during rehabilitation for deforming arthrosis, doctors prescribe physical therapy, which is performed in four main stages.

First stage

At the first stage, it is selected physical activity for the patient. In this case, the doctor takes into account the stage of development of the disease. At this stage, there should be tension in the shoulder muscles, but there should be no acute pain.

Second stage

It is a simplified exercise therapy exercise for arthrosis of the shoulder joint. This is a special complex that includes the following classes:

• the shoulder muscle needs to be tensed and relaxed 5 times;
• the fingers of the injured hand squeeze a hard object, for example, a dense rubber ball;
• the wrist area is developed with circular movements of the hand 8 times;
• the fingers on the hand affected by arthrosis are bent and extended 12 times;
• With the healthy arm, the patient slowly bends the elbow 6 times;
• The sore arm is raised and moved to the side 4 times with the help of the healthy one.

Third stage

At the third stage, all gymnastics are performed in sitting position, with hands folded on knees:

• the sore arm slowly rises forward and then up;
• arms bent at the elbows are spread to the sides;
• shoulders rise and tense;
• hands slowly move behind your back.

All exercises are repeated five times.

Fourth stage

At the fourth stage, all physical therapy is performed in a sitting position, with the arms lowered along the body. Repeat all exercises 10 times:

• rotate with your hands;
• bend and straighten your arms;
• swing them back and forth.

When doing exercises last stage It is allowed to use a small load - this way the effectiveness of physical therapy will be higher.

Other techniques

If you have symptoms shoulder arthrosis The doctor can also prescribe exercise therapy, which consists of the following classes.

Pull-up to the shoulder blade

Position your feet shoulder-width apart, raise one arm bent at the elbow. In this case, the fingers should touch the shoulder blade, and the elbow should be directed upward. With the other hand, gently press down on the elbow so that the palm drops as low as possible.

Exercise with a chair

Starting position: feet shoulder-width apart, facing at a distance of 40 cm to a regular chair. Next, counting to eight, lower your straight arms onto the back of the chair. On the new count, the affected shoulders should be gently pulled towards the floor, holding onto the back of the chair.

On the count of 8, carefully return to the starting position. During one session, the exercise is repeated eight times.

hugging

For the next exercise, you need to place your feet shoulder-width apart and lower your arms down. Each hand should be placed on the opposite shoulder.

Exercise therapy exercises are indicated for arthrosis of not only the shoulder, but also the elbow joint.

The main thing is to remember that all exercises must be performed very carefully, and you need to monitor your sensations. When performed systematically, rehabilitation can be significantly accelerated.

Disclaimer

The information in the articles is for general information purposes only and should not be used for self-diagnosis of health problems or for therapeutic purposes. This article is not a substitute for medical advice from a doctor (neurologist, therapist). Please consult your doctor first to know the exact cause of your health problem.

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