Exercises with a Theraband

For the first exercise, sit straight and upright on a chair. Place the Theraband on your hands and wrap it around your wrist. The elbows are in contact with the trunk and the forearms are parallel to each other.
In the starting position the Theraband should already have a slight pre-tension. Now move your hands outwards against the resistance of the band. The position of the elbows does not change.

3 times 10 repetitions.

Sit on a chair and fix the Theraband slightly above head height in front of you (e.g. at a door). Grasp the ends of the band with your hands and wrap them around your wrist so that a basic tension is already built up. Now lead the stretched arms against the resistance of the band slowly down beside your body.
Repeat 3 times 10 times.

You sit on a chair again and place your feet shoulder-width apart in the middle of the Theraband. You grasp the ends with your hands and wrap the band around your palms. Now stretch your arms upwards against the tension of the band.
Hold this position for 2 seconds and lower your arms down again. Repeat 3 times 10 times.

More exercises can be found in the articles: Strengthening exercises for weakened muscles can also be integrated into the exercise program for shoulder arthrosis. Stretching exercises should be performed if the shoulder neck area is very tense.

The exercises should be painless; overloading the joint can lead to inflammation. If there is too much pain or an acute irritation, movement should be avoided. The arm should be immobilized in a comfortable position and gently mobilized at most in small amplitudes in the pain-free area, if that does any good.

Heat or cold can relieve pain. More information can be found in the article Exercises in case of cartilage damage.

Shoulder Impingement – exercises
Mobilization Exercises
Exercises for shoulder joint arthrosis