Exercise Methods for Periarthritis of the Shoulder
Disease description:
I have periarthritis of the shoulder, which often causes pain. I would like to improve my condition through exercise. What are the recommended exercises for periarthritis of the shoulder?
Doctor's answer (1)
Dr. Yang Ziqi
Periarthritis of the shoulder, also known as "fifty-year-old shoulder," is a common shoulder condition among middle-aged and elderly individuals. The following are some exercise methods for periarthritis of the shoulder:
1. Forward flexion exercise: Clasp both hands together and use the healthy limb to assist the affected limb in lifting upwards as high as possible, holding the position for 5 seconds. Repeat 3-5 times per set, and perform two sets daily.
2. Wall climbing method: Stand facing a wall with both arms close to the wall surface, alternately moving upward along the wall like climbing, gradually increasing the height reached.
3. Pendulum exercise: Stand or sit with the body slightly leaning forward, allowing the affected arm to hang naturally. Slowly swing the shoulder forward and backward, and side to side like a pendulum, repeating 10-20 times per session.
4. Circular motion: This includes vertical and horizontal circles; move clockwise and counterclockwise directions, performing 15-20 circles in each direction.
5. Shoulder abduction: Stand sideways to the wall with the affected hand placed flat against it, elbow bent at a 90-degree angle. Rotate the body to slide the upper arm along the wall, attempting to raise it as high as possible, repeating 10 times.
6. Resistance band exercises: Use an elastic resistance band, fixing one end while holding the other end with the affected hand. Perform stretching movements such as forward pulls and lateral pulls to strengthen muscle strength and improve joint flexibility.
