A set of exercises for the shoulder joint

Many patients in the early stages of the disease try to choose their own gymnastic exercises. This is not recommended. The fact is that the result can be obtained only from a correctly selected complex, as well as from a load that should be not only effective, but also completely safe. Therefore, it is desirable that each specific technique was selected by a specialist.

There are several rules that must be observed during therapeutic exercises for arthrosis of the shoulder joint:

  1. If pain arises during dynamic exercises, then you need to abandon this therapy until the discomfort is completely eliminated by the medication. The disease itself should enter the phase of the subacute period, and the general well-being of the patient will improve. Only in this case can physical activities be resumed.
  2. During the period of exacerbation, you can only engage in static physical education, in which all movements are performed without any tension in the diseased joint. In addition, it is recommended that they alternate with post-isometric relaxation and perform only passive exercises, such as a pendulum.
  3. At a temperature and other inflammatory processes, physical therapy is strictly prohibited.

  1. If pain arises during dynamic exercises, then you need to abandon this therapy until the discomfort is completely eliminated by the medication. The disease itself should enter the phase of the subacute period, and the general well-being of the patient will improve. Only in this case can physical activities be resumed.
  2. During the period of exacerbation, you can only engage in static physical education, in which all movements are performed without any tension in the diseased joint. In addition, it is recommended that they alternate with post-isometric relaxation and perform only passive exercises, such as a pendulum.
  3. At a temperature and other inflammatory processes, physical therapy is strictly prohibited.

Drug treatment and gymnastics with arthrosis of the shoulder joint of the 1st degree should be carried out comprehensively. In no case should you leave your shoulder without any movement.

Hypodynamia will provoke a new inflammation, return the result to the initial stage, and also lead the patient to a forced surgical intervention. That is why gymnastic classes must be carried out on a regular basis.

There is a group of people with some diseases that are forbidden to engage in physical therapy:

  1. acute infectious diseases;
  2. diabetes;
  3. cardiological history, especially if aggravating consequences are observed.

Any therapeutic gymnastics can be carried out only if the person involved is in good health and does not experience severe pain.

Classes can be held both in specialized centers under the supervision of a specialist or trainer, or at home independently.

Morning work-out

It is very useful to carry out a set of morning exercises to develop the affected joint and eliminate pain for the whole day.

The instructions for implementation are as follows:

  1. Sit on a chair, put your big toes together, place your hands on your hips. Next, you need to take a deep breath and at the same time raise your shoulders to maximum height. On the exhale, on the contrary, try to lower them as low as possible. It will be enough to produce 8-10 repetitions.
  2. Place the right hand on the left knee, remove the other hand behind the head. On inspiration, it is necessary to turn the upper body to the left side, and on exhalation, return to its original position. Change hands and do the same actions, but in the other direction. On each side to do four repetitions.
  3. For the next exercise, it is necessary to lay the right limb on the knee, and bend the left limb into a fist and put it behind your back, you need to try to stretch it as far as possible. With the other hand, do the same manipulations.
  4. Put your palm on the opposite knee, and put your free hand behind your back and massage the coccyx area for ten minutes. It is enough to make two repetitions.
  5. Put your hands in fists so that your thumbs are on top. Arrange them at the level of the solar plexus. Take a deep breath, bringing the shoulder blades together. When releasing air, push your shoulders forward. It will be enough to produce 6-8 such exercises.
  6. Upper limbs folded on the stomach. To inhale, and when exhaling, make a small turn, first in one, and then in the opposite direction. It is necessary to try to reach the chin to the shoulder. Repeat the movement five times.
  7. Cross your arms and massage first the shoulder joint, and then reach the elbow, after doing four circular movements on the knees. Finish exercising with ankle massage. Make sure that the diseased limb is always below when crossing.

Complex of dynamic movements

At the remission stage, physical therapy is allowed, but all movements performed must be dynamic and without any sharp jerks. Most often, shallow swings and circular hand manipulations are prescribed.

Shoulder exercises, lifting them up and slowly lowering help well. Such a complex can be performed in any position while sitting and standing.

You can add a few more exercises:

  1. The palms are on the shoulders. Try to bring the shoulder blades together, and then connect the elbows at chest level.
  2. Place one hand behind the back from below, and the other from above and try to connect your fingers. Such manipulations help determine the condition of the shoulder joint.

Most often, with a shoulder-shoulder arthrosis, a set of exercises is prescribed according to the Popov-Jamaludinov technique. Such gymnastics allows you to first warm up the muscles and tendons, and then engage and develop joints. During execution, it is necessary to monitor the condition, in case of any uncomfortable sensations, reduce the load and reduce the amplitude.

It is quite possible to carry out such physical training at home, since it does not require any special devices or simulators.

Isometric gymnastics

Static exercises can be performed even in the acute period, but only if anti-inflammatory drugs completely relieve pain, and a person does not experience any discomfort during exercise.

All movements must be performed according to the following instructions:

  1. To stand near a table or chair and lean on it. The diseased limb at this time should be in a relaxed state. Make her light and low waves in different directions. With this exercise, start and finish the complex. Perform within one minute.
  2. Approach the wall, leaving a distance in the hands, touch it with your palms and press hard on it. The shoulders should remain completely motionless. Stand in this position for 10-15 seconds. After each action, it is recommended to relax the upper limbs and shake them slightly.
  3. Turn your back to the wall, rest against it with your hands and make repulsive movements, while you cannot help with your body. The entire load should lie exclusively on the upper limbs.
  4. Bend the sick hand, and with the help of the second lift it up until it reaches the back. After lightly push on it. Repeat the exercise several times.

Therapeutic gymnastics, designed for patients with a diagnosis of shoulder-shoulder arthrosis, consists of all kinds of exercises. Some of them are carried out with special shells, others do not require absolutely any devices. But all of them are aimed at saving a person from pathology, improving his general condition, as well as making sick joints function normally.

A set of exercises to strengthen the shoulder joints
physical education material on

The human shoulder joint in everyday life is involved very actively and has considerable mobility. This joint should be developed and strengthened in all directions, therefore, exercises to strengthen the shoulder joint should not be neglected.

When performing exercises, care should be taken so that exercises for the shoulder joint do not cause harm.


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A set of exercises to strengthen the shoulder joints

  1. Starting position – standing. Raise your shoulders up (as much as possible). Fix the pose for 3-4 seconds, lower your shoulders. To relax. Repeat exercise 5 times.
  2. Raise your shoulders up, pull them back, lower them down.
  3. Body tilt down. Make swings with relaxed hands, starting with a small amplitude and gradually increasing it.
  4. Straight arms spread apart. Just below shoulder level, slowly turn your arms along the axis, palms outward. Hold the pose for 3-4 seconds, then turn your hands inward. Also fix the pose for 3-4 seconds. Lower your hands, relax them.
  5. Raise your arms up to the side of your belt. Take your elbows as far back as possible. Fix the pose for 4-5 seconds. Shake your hands jerking back. Give up. To relax.
  6. Put your palms together at chest level. Hold your palms firmly against each other (elbows to the sides). Fix the pose for 5-8 seconds, then lower your hands and relax. Repeat exercise 4-5 times.
  7. Straight arms are spread apart at shoulder level. Make circles of medium amplitude 10 circles from yourself, 10 circles to yourself.
  8. Take straight arms from the side to the sides, while squeezing and unclenching your fingers into a fist, then lower your hands.
  9. Fingers in the castle. Raise your hands up, pulling the lock to the ceiling. Fix the pose for 3-4 seconds, then lower your hands down and pull the lock down (to the floor). Fix the pose for 3-4 seconds. Repeat exercise 6-8 times.
  10. Hands to the side. Leaving the arm to the side with pulling it against the wall (as if trying to reach the wall with your fingers). Take turns with each hand.
  11. Hands bent at the elbows at the level of the forehead, palms closed together, palm pressure on each other. Fix the pose for 5-6 seconds, lower your arms down and relax them.
  12. The legs are shoulder-width apart, the body is tilted forward and down, arms crossed, bent at the elbows, then parted hands to the sides, straightening them at the elbows. Fix the pose for 4-5 seconds and lower your hands. Repeat exercise 5-8 times.
  13. Arms extended in front of you at chest level. The right hand should be jerked away from you back as far as possible. This exercise is called splitting hands. Fix the pose for 5-6 seconds. Return the hand to its original position. Do the same with the other hand. Lower your hands, relax them. Repeat 5 times with each hand.
  14. Smooth circular movements of the shoulder joints. 8 circles to yourself, 8 circles from yourself.
  15. Straight arms are extended in front of you at chest level. Bending the right arm at the elbow, do jerks with the elbow back to the back. Return the hand to its original position. Do the exercise with the other hand
  16. Straight arms in front of you at chest level. The right palm slides along the left hand to shoulder level (you can just above the shoulder). Press palm on shoulder. Fix the pose for 4-5 seconds, smoothly return the hand to its original position. Alternately with each hand. Repeat 5-7 times.
  17. Gently tilt the body to the left, raising the right hand up to the armpit. Fix the pose for 3-5 seconds, then return to the vertical position. Gently tilt the body to the right, raising the left hand up (on the side) to the armpit.
  18. Body tilt down. Mahi with straight arms. Right hand forward, left hand back, etc.
  19. . Fold palm in front of chest palm in palm. Press one palm on the other. Hands move one, then the other
  20. Circular movements in the elbow joints. First from myself (5 circles), then to myself (5 circles).
  21. Put your palms on your lower back. Take your elbows back as much as possible, fix the position for 4-5 seconds, lower your hands, relax. Repeat exercise 3 times.

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Treatment of arthrosis of the shoulder joint with exercise

With arthrosis of the shoulder joint there are severe restrictions on the movement of the hands: raising a hand high or moving it behind your 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 the functions of the shoulder, gymnastics is needed for arthrosis of the shoulder joint.

Gymnastics with brachial arthrosis: video, exercises

To treat with motion a pain that itself occurs during movement seems absurd:

Before exercise therapy, except when the shoulder hurts, and everything inside calls for peace. But it is precisely this peace that can prove destructive.

Deforming arthrosis leads to ossification of the ligaments and tendons of the joint and its fouling 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 medical gymnastics are we talking about? Maybe then, not sparing the sore joints, do a barbell or swing dumbbells – what could be better for the shoulder?

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

Therapeutic gymnastics for the shoulder joint should exclude stress, that is, there is no question of any weight lifting and muscle building.

Isometric exercises

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

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

The second variant of isometric exercises is that they are performed either in an absolutely relaxed state (a sick hand can hang and swing like a pendulum), or a healthy hand helps the patient.

Examples of static exercises for brachial arthrosis

  • Face the wall at a distance from your elbow bent
  • Press as much as possible with your palms on the surface of the wall, as if you want to move it
  • In this case, you will feel tension in the forearm and shoulder girdle, while the shoulders themselves remain motionless
  • Hold the force for 10 to 30 seconds, then relax

Push off 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 this and remain in place
  • Just as in the previous (and subsequent) exercises, relaxation should be in the finale
  • We grip the sore forearm with the opposite healthy hand.
  • We try to take the forearm to the side, while holding it with his hand
  • Put your fingers on your sore shoulder
  • Raise your shoulder up, putting pressure on it with your fingers
  • Bend your arms at your elbows in front of you, and your hands into a fist
  • We rest with our fists against each other and with effort we push towards each other

Another option for such a battle with oneself:

  • Put both elbows on the table
  • We grab the patient with the palm of a healthy hand and try to put it on the table
  • Resist with a sore hand
  • Place your healthy hand on the edge of the chair
  • The other hangs freely and sways like a pendulum
  • Standing, swing the torso with a relaxed, injured shoulder joint.
  • Hand as attached and follows the torso
  • Slowly increase the amplitude of rotation, and at one point throw your hand on the opposite shoulder
  • A healthy hand should be placed on the deltoid muscle of the affected shoulder, just below the shoulder protrusion
  • With effort we press on a shoulder and we take it aside, as far as we can.
  • We hold the tension, as in the previous examples, and then relax

The full range 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 reduction in pain and a gradual unlocking of the joint.

Gymnastics of “small” movements

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

Another way to adapt to these conditions, and still do 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 exercises that seemingly unrelated to the shoulder joints, such as . walking in place while sitting.

Such gymnastics is recommended for the elderly and with late stage deforming arthrosis.

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

Video: exercise therapy for shoulder-scapular periarthritis

Dynamic gymnastics

Dynamic gymnastics with 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:

  • Raising shoulders and rotating shoulders
  • Bringing the blades together
  • Finger joint at the back of the shoulder blade:
    In this case, the hand, which is closer to the scapula, is placed below it with the fingers up, and the far arm is higher with the fingers down
  • The exercises with a gymnastic stick are also indispensable, the complex with which is given in the second video

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

  • Manual therapy
  • Massage
  • Physiotherapy, etc.

Requirements for exercise therapy for brachial arthrosis

  • Remedial gymnastics is selected by a rehabilitologist based on a specific diagnosis
  • She must avoid sudden movements and stress that could damage the shoulder joint.
  • Exercise therapy is not performed for pain and in the presence of contraindications

Video: exercise therapy with gymnastic stick

Rules for performing gymnastics with brachial arthrosis: exercises for joint development, yoga

Gymnastics with arthrosis of the shoulder joint is one of the elements of a comprehensive treatment of pathology. Aristotle also said: “Movement is life.” In the case of arthrosis of any localization, this statement works 100%. The disease is characteristic of people who have crossed the 40-year milestone, and consists in degenerative-dystrophic deformation of the hyaline cartilage that covers the heads of the bones of the articular joint. The main reason is the deterioration of blood supply and, as a consequence, the nutrition of the cartilaginous layers of the joint.


Doctors include therapeutic exercises (exercise therapy) in all therapeutic courses aimed at relieving or alleviating the symptoms of arthrosis. The benefits of such activities are significant:

  • blood circulation is improved;
  • lymph flow normalizes;
  • motor activity of affected joints increases;
  • the muscles and ligaments surrounding the shoulder joint are strengthened;
  • working capacity is restored;
  • the patient has the opportunity to serve himself independently (with advanced arthrosis);
  • muscle atrophy is prevented.

On a note. Doing gymnastics or postponing is decided by the attending physician. Some experts, such as Dr. Bubnovsky, believe that it is necessary to give a load even with severe pain. However, the vast majority of orthopedists are inclined to believe that it is better not to “force” the joint during an exacerbation.

Author’s methods

Especially popular are the methods of Evdokimenko and Bubnovsky. The theory of micromotion of Dr. Gitt is very interesting for patients with advanced forms of arthrosis – you can practice at least the whole day, with no pain.

Exercises Evdokimenko

Dr. Evdokimenko developed his system. Studying on it, you can already feel significant relief after the first lesson:

  1. Sitting. Raise a healthy hand, grab it with your head, placing your palm in your ear from the opposite side. Start tilting your head to the side opposite to your sore shoulder. Feel the muscle tension. Make an effort to return your head to normal. Hold in this position for 5-7 seconds. Then relax and pull your head a little away from the sore shoulder. Try to return to normal. And repeat the sequence of actions (maximum 5 repetitions).
  2. Sitting. Place the palm of a sick hand on the opposite shoulder. With a healthy hand, support the patient under the elbow. Start by trying to place your palm over your shoulder, pushing your sore arm under your elbow. Slight pain during exercise is allowed. Now strain your sore arm, trying to lower it along the body. At the same time, a healthy hand continues to push the patient under the elbow. Remember the feeling. Stay in this position for 5-7 seconds. Repeat the sequence of actions – put your hand slightly over the shoulder, try to lower your hand along the body, not letting it go with your other hand, which rests on the elbow (maximum 5 repetitions of the sequence).

The whole complex of exercises for the shoulders according to Evdokimenko, see the video below.

Bubnovsky exercises

The doctor invented special simulators, practicing on which you can restore mobility to the shoulder joint. The main message of Bubnovsky – limitation of mobility is associated with muscle spasms. The latter compress the shoulder joint with a vice. Blood circulation worsens, and the destruction of hyaline cartilage is accelerated.

It is clear that not everyone can buy such a simulator, but you can easily come up with a replacement for it – an expander. Daily through pain, perform the following set of physical exercises (four expanders will be needed so as not to bother fixing at one level at different levels):

  1. Fix the expander at the baseboard level. Wrap it on the brush from the side where the shoulder hurts, and imitate the sawing of firewood – put your foot forward on the opposite side, rest your thigh on your hip with your good hand, and move the patient forward / backward, stretching and releasing the expander. At the moment of pulling the sports equipment, exhale noisily and make a loud “Ha” sound.
  2. Fasten the expander at waist level. Repeat the previous step.
  3. Attach the expander closer to the ceiling. Pull it towards you, trying to press the brush to your chest.
  4. Take the expander with both hands, with your foot step on it in the center. Raise your hands up and down, one at a time. Accompany each climb with a noisy exhalation and the sound “Ha”.

How to develop a shoulder if it hurts, see the video below.

Gitt exercises

Vitaliy Gitt is a chiropractor. His method of treating shoulder arthrosis is suitable for people with minimal physical training and even bedridden patients. which can rise and sit in bed.

The whole point is micromotion, which by definition cannot hurt. Such a charge can be performed both in remission and during exacerbations, by 1 degree of pathology and by 3.

The complex (performed while sitting on a chair) consists of only two simple, but effective exercises:

  1. Put your hands on your knees (or hips). Perform synchronous swings of elbows with low amplitude. The number of repetitions – until you get bored.
  2. The initial posture is the same as in exercise 1. Raise and lower your shoulders – up / down. Do as long as you have the patience.

See how you can independently diagnose shoulder arthrosis and what exercises to do with it, in the video below.

Some asanas allow you to make a good development of the shoulder joints and regain, if not the former activity, then the ability to properly service yourself and not cry out every time from pain, trying to put on a T-shirt or comb your hair. There are practically no specific asanas for shoulders. However, in yoga there are many poses where the shoulder girdle is involved.

  • Dundasana or “push-ups from the wall.” Stand at arm’s length from the wall. Spread your legs a little. Put your palms against the wall. Slowly approach the surface, and then push off from it. Do not take your palms from the wall. The number of repetitions – start with 5 times, then more. Ideally, after this asana you need to feel some fatigue. Contraindication – arthritis of the hands.
  • Shalabhasana (one of the options). Stand with your back straight, feet shoulder width apart, feet parallel to each other, arms below behind your back locked in a lock. Expand your chest as you inhale – your clavicles should line up. Take your shoulders back with an effort and try to break the lock. Breathe deeply at that moment. After a few breathing cycles, relax.

For other yoga shoulder exercises, see the video below.

5 minutes daily warm up

Exercise while standing with your feet shoulder-width apart and palms resting on your waist:

  1. Mash the left shoulder, joint and forearm with the right, and the right with the left hand. The movements should be soft, but at the same time noticeable enough. This will warm the muscles and prepare them for the next exercises.
  2. Raise your shoulders alternately from the starting position. Do it slowly – there should be no discomfort. Alternate while raising / lowering both shoulders.
  3. Perform circular movements with your shoulders – simultaneously backward (at least 5 times), then forward. Now do the same, but alternately – turn back first the right shoulder, then the left (at least 5 times). Now do exactly the same, but go ahead.
  4. From the starting position, simultaneously move both shoulders back, trying to touch the shoulder blades. Hold for 5 seconds. Return to starting position and repeat at least 5 times.
  5. An exercise similar to the previous one, but performed a little differently. From the starting position, take back one shoulder first, then the second – feel the shoulder blades touch. Reverse your shoulders to their original position. The number of repetitions is at least 5 times.

On a note. Perform the described complex several times a day. Physical education can be done at home, at work, and even in nature – the effectiveness will only increase.

The benefit of gymnastics with shoulder arthrosis is difficult to overestimate. Thanks to improved blood circulation, the joints begin to receive more nutrients, and the quality of the synovial fluid improves. All this together gives an impetus to the beginning of regenerative processes. The doctor decides on the appropriateness of the classes. He picks up an individual complex.

Shishkevich Vladimir
Shishkevich Vladimir
Orthopedic doctor, traumatologist
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I have been treating joints for many years. I can say with confidence that the joints are always treatable, even in the very ripe old age.

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