Shoulder Osteoarthritis (OA) Advanced Exercise Programme
Aim to perform this programme a minimum of once per day unless prescribed otherwise. As with any new exercise, start slowly (repetitions as able) and build up as you are able within the guidelines below.
Pain should not exceed 4/10 whilst completing this exercise programme.
1. Overhead press
- In sitting or standing, hold a weight shoulder height with your palm facing forward.
- Press the weight above your head until your elbow is straight.
- Lower your arm down in a controlled manner.
- You may use household items if you do not own any weights.
2. Kneeling press up
- Start on your hands and knees on the floor.
- Bend your elbows to take your head and shoulders closer to the floor.
- Push through shoulders to return to starting position.
3. Reverse fly
- Stand with equal size, light weights in both hands (use whatever you have around the house if you don’t have weights).
- Keep your back straight and bend forward at your hips.
- Keep your arms straight and take both arms out to the side to shoulder height.
- Control your arms slowly back down to resting in front of you.
We recommend consulting a musculoskeletal physiotherapist to ensure exercises are best suited to your recovery. If you are carrying out an exercise regime without consulting a healthcare professional, you do so at your own risk. If you have any concerns whilst completing these exercises, please contact a healthcare professional.
More Plans
This programme aims to carefully begin to increase movement in the shoulder. Pain should not exceed 4/10 on your self-perceived pain scale whilst completing this exercise programme.
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Here we aim to continue to increase movement but also introduce exercises to start to build the strength of the muscles around the shoulder. Pain should not exceed 4/10 on your self-perceived pain scale whilst completing this exercise programme.
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