Virtual Hand Care
10- Minute Shoulder Arthritis Exercises: Real Time Follow Along Routine
Try this 10 minute shoulder arthritis class to loosen up your stiff, painful shoulders. These are beginner friendly shoulder pain relief exercises. No equipment is needed, making it perfect for at-home routines.
We will do both arms at a time but you can do one at a time if you’d like.
Each exercise will last 1 full minute so you do not have to worry about counting.
To get the most benefit from these exercises, do these at least 2-3 times a day to keep ahead of the stiffness and always move within a range of motion that is comfortable for you.
✅ Here are your shoulder arthritis exercises:
Exercise 1- Shoulder shrugs
Exercise 2- Shoulder rows
Exercise 3- Shoulder external rotation
Exercise 4- Shoulder extensions
Exercise 5- Shoulder internal rotation palm down
Exercise 6- Shoulder internal rotation palm up
Exercise 7- Shoulder flexion
Exercise 8- Shoulder external rotation hands behind your head
Please comment below to let me, and others, know how this real time hand routine felt for you!
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Disclaimer:
This video is for educational and demonstration purposes only and is not to be used as a replacement for seeking medical advice or treatment of your condition. Virtual Hand Care, or its members, do not offer medical advice, diagnosis or treatment. Always consult with your doctor or healthcare provider before starting any exercise program. Please know that performing any exercise or program is solely at your own risk.
if you're dealing with sore shoulders from arthritis then join me for this 10minute follow along routine to loosen up your stiff and painful shoulders we will be doing both arms at the same time but you can just do one arm at a time if you'd like and each exercise will last one full minute so you don't have to worry about counting repetitions and no equipment is needed now in order to get the most benefit from these exercises I recommend to do these at least two even three s a day to keep ahead of that stiffness but more importantly always make sure that you move within a range of motion that is comfortable for you all right let's get those shoulders feeling better shall we exercise one is shoulder shrugs this is a great one to start off with to relax these upper trapezius muscles which have a tendency to become really tight and overcompensate when our shoulders become stiff from arthritis to do this exercise you want to shrug your shoulders up to your ear we're going to hold this for a count of 5 Seconds and then lower those shoulders down towards the ground ready all right shrug those shoulders up one 2 3 4 five and relax down towards the ground one 2 3 4 five shrug those shoulders up one 2 3 [Music] seconds and then you want to relax forward ready so pinch those shoulder blades back together bring those elbows back hold one 2 3 4 5 and relax and squeeze back just as what is comfortable for you one 2 3 4 5 and relax and squeeze one 2 3 4 5 and relax and squeeze one 2 3 4 5 and relax and squeeze make sure you're breathing one 2 3 4 5 and relax and squeeze one 2 3 4 5 and relax good job okay exercise three is shoulder external rotation so to do this exercise we're going to bend our elbows keep our elbows tucked into our side and then what you want to do is just move your hands out away from from your body now this one can be difficult for some people if you have a lot of stiffness so for you if you can only go here maybe one arm can go a little farther that's okay just do what you can hold for 5 seconds and then just come back to Center ready all right bring those hands away from one another making sure the elbows stay close tucked at your side we're going to hold this for 5 seconds one 2 3 4 five and come back in and again rotate out one 2 3 4 5 and come back in relax those hands if you're gripping too hard rotate out one 2 3 4 5 and back in and again rotate back out making sure those elbows stay at your side one 2 3 4 5 and nice and slowly back in and go back out one 2 3 4 5 and back in and relax good job okay exercise four is shoulder extensions so to do this exercise you're going to stand with your arms just nice and relaxed at your side but what you want to do is you want to actually bring your arms back as far as you can and then you want to hold for about 5 seconds and then just come back down to your side ready all right bring those arms back as far as you can stand nice and Tall 1 2 3 4 5 five and relax and again bring those arms back behind you just nice and straight Arms 1 2 3 4 5 and relax just go as far as you can if one arm can only go a little bit that's okay just move to what's comfortable for you 1 2 3 4 five and relax and again pull back one 2 3 4 5 and relax and again 1 2 3 4 5 and relax okay now we're going to do exercise five which is internal rotation Palm down what that means is you are going to bring your arms behind your back but you're going to be doing that in a Palms down position which means the palms of your hands are going to be placed on your back anywhere along your bottom or your back that you can place them and then you're going to hold that for 5 seconds and then you'll just come back to a neutral position ready okay bring those arms back as far as you can go again Place The Palms on your bottom on your lower back anywhere that you can that's comfortable for you hold that for 5 seconds 1 2 3 4 5 and then come back into a neutral position and again slide those hands anywhere along your back that you can 1 2 3 4 four five and relax and again slide up as far up the back as you can one 2 3 4 5 and relax and bring them back up one 2 3 4 five and relax good job job that one can be a little difficult okay shoulder arthritis exercise number six is another shoulder internal rotation exercise but this is going to be shoulder internal rotation in a Palms up position so to do this exercise you're going to bring those hands behind your back and actually the back of the hand is going to be sliding up on your back and you want to go as high as you can and you're going to hold that for 5 seconds and then you're going to just go ahead and slide back down and relax ready okay bring those hands behind you back of the hands slide up the back just to what you can do hold one 2 3 four five and relax and again slide up 1 2 3 4 5 and and relax just go at a pace that is comfortable for you slide back up as far as you can 1 2 3 4 5 and relax and slide back up as high as you can 1 2 3 4 five and relax and and again nice and slow 1 2 3 4 5 and relax okay shoulder arthritis exercise number seven is shoulder flexion to do this exercise you want to bend your elbows at about 90° then what you want to do is raise those shoulders up in shoulder flexion now if you can do this next part what you want to do is try to extend those elbows and hold this for five seconds so this is shoulder flexion and then you want to go ahead and bend those elbows and then come back down ready all right raise those shoulders up in shoulder flexion extend the elbows only if you can one 2 3 four five Bend those elbows back and come back down and again come back up into shoulder flexion stay here for 5 seconds if you can't go if you can't straighten those elbows that's okay but if you can strain the elbows hold one 2 3 4 5 Bend those elbows back come back down to your side right back up to shoulder flexion straighten those elbows if you can 1 2 3 4 four five Bend those elbows come back down raise back up in shoulder flexion straighten those elbows if you can hold one 2 3 4 five Bend those elbows and come back down at your side good job okay you have made it to shoulder arthritis exercise number eight this one is shoulder external rotation with hands behind your head so to do this exercise what you want to do is start with your hands at your side and you're going to kind of turn your forearms up in a Palms up position and then you want to bend those elbows so as you notice you're going into some external rotation with the arms down at your side then what you want to do is continue that motion and bring those arms up placing your hands behind your head if you can and then you want to hold this for five seconds really trying to open up those shoulders pointing those elbows away and then you want to go ahead and come back down and relax now just do what you can with that exercise ready all right turn Palms out Bend those elbows then go ahead and continue raising those shoulders bringing those hands behind your head trying to stick those elbows out to the the side if you can if you need to bring them in just a little bit for Comfort that's okay hold one two 3 4 five and lower back down good Palms up elbows bent continue raising those hands behind your head one 2 3 four five and back down and back up nice fluid motion now and hold one 2 3 4 five and back down and back up let's fit one more in here 1 2 3 4 five and slowly lower back down and you are done good job and there you have eight active range of motion shoulder exercises to reduce your stiffness and help you find shoulder pain relief from arthritis I am so proud of you for making it through with me come back to these exercises two even three times a day to keep ahead of that shoulder stiffness now if you found this video helpful hit that like button and don't forget to subscribe and check out more tips and exercises that you can do for your shoulder your wrist your hand hand in these videos here until next time thanks for watching
#Minute #Shoulder #Arthritis #Exercises #Real #Time #Follow #Routine
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Thankyou🙏🏾this is what I needed!
This is my 4th day. I noticed that in exercise 7 (shoulder flexion) i could hear/feel a grinding sound from my shoulder but there is no pain. Is this normal? Can i continue with this? I really think the exercise is good. It has already began to improve my posture.
Thank you.
I have arthritis in both shoulders. Left one tightened up bad. Thought I was going to have to go get a shot. Have done this routine once an hour for 3 hours now and my pain level has dropped considerably. Thank you!
You're the best. I'm 67
Hello, am currently experiencing lot of pain in my right shoulder which extends till my fingers. At the state of pain, can I start these exercises?
Be careful with these. Looks easy but terrible results for my shoulders
I love that you can follow along, this is much easier to do than if you just show the exercises. Thank you!
Oh my – this was so great! I do a lot of strength training with weights and this is such a relief to the stiffness that I have had. I have noticed that my range of motion was not what it used to be and have been looking for something to help with increasing it without pain – this was awesome! Thank you for these – I am so glad I found your you tube segments.
I like to know if she have any exercises for the neck.
Thank you!
I'm 45 yrs young and have arthritis AND calcification of the tendons in BOTH shoulders. Will this help the calcification pain as well? Do you have anything for planters faciitis or arthritis in the big toe joint?
I was a dancer for many years so this limited mobility and pain is mentally stressful.
Thanks
Awesome thanks 🙏
I like doing your workout because you remind me of Pheobe on Friends TV show
Very good for stiffness in my right shoulder. Much appreciated thank you
Thank you so much! Feeling so much better and this is just day 2 doing this.
I've done this for three days now and already have less shoulder pian. Thank you!
Still do these exercises on a regular basis. Great way to relieve arthritis stiffness/pain. Thanks Michelle.💖
I just this! Thank you!!! I hurt my wrist a month ago which cause my middle and ring fingers to feel sprained. Now the pain has extended to the outer part of my elbow and my shoulder! These exercises felt so good on my hand.
I love the way you have put your exercises together. I love that you do it along with me and that your instructions are very clear and concise. I have been doing your shoulder workout for just a few days and my shoulders feel better already. They have been bothering me for about six months. I have tried a few other types of stretching, but this seems to be the best for me. Thank you for what you do you are appreciated.
I’m constantly struggling with planters fasciitis and will explore your website a little further to see if you have anything to help my feet.
Thank you, Susan from Tuscon Az !
I Am 72 years old having sleepless nights with my shoulders thanking you so much ❤
Multumrsc pt exercitii
Excellent ❤
really good
YT search led me to your video about relieving thumb arthritis pain, which I was amazed to find offered immediate improvement! I've been enthusiastically doing these several times a day, and my hands have not felt this good in years! Thank you for that! Then I thought: maybe she has something for my arthritic shoulder pain, and sure enough, there you were again! It amazes me that such simple moves can bring so much relief! Also amazes me how much better I feel overall when these painful areas don't hurt so much! Great work, and thanks so much for sharing!
Thank you so much
thanks ❤. GOD bless
I really like your exercises I an having carpal tunnel syndrome because the job I do thank you a lot for that ❤
41 years old. Trying to avoid surgery on my right shoulder. I will be adding this to my routine twice a day. Today was my first day. I will give the update in 2 weeks.
While doing the external rotations (Ex. 3), should I be squeezing my shoulder blades together? Also, I noticed if I open my hands at the point where the arms are fully rotated, I feel a good stretch in my arms and hands–feels like a nice counter to holding a mouse for too long.
Can you use weights
Thank you so much for this simple routine. I’m 66 and play tennis and thought my shoulder ache was from that but realise it’s arthritis. I lift weights too to keep fit and this routine has been wonderful. Thanks for what you do.
Wow it helps me to get rid of stiffness
Hi! Thank you so much
Hello thank you so much 💋
Hello Michelle, I've had a frozen left shoulder, very painful, too tender for physio, had 2 steroid injections from the senior physio. I gently swim often. I came across your Routine today on YouTube, it helps, I continue to do these exercises. Many thanks.
Thank you very much. Your exercises have changed my life. I have been in pain since September, and nothing helped – neither medication nor numerous sessions of body massages.
God bless you for your outstanding instruction! I also use your tutorial about fingers and wrists exercises.
I m 19 now and i got arthritis at 15 pain getting severe now
Wow thank you, it's definitely making a difference at long last ❤
Thanks so much for the Therapy Video