Which exercises can help?
Some exercises can help with shoulder arthrosis. Please note that the joint must always be well prepared and warmed up before loading. This allows sufficient synovial fluid to form and prevents further wear and tear of the cartilage.
The muscle groups of the shoulder of the back and upper arm should be loaded in a targeted and considered manner, using as few and, if at all, only light weights at the beginning. Initially, exercises such as pulling a terra band, circling, or raising and lowering the shoulders can help. Furthermore, exercises can be done in a four-footed position, in which the arms are alternately raised and the shoulders are loaded and unloaded.
More advanced exercises are, for example, push-ups against the wall, spreading the arms with very light weights, or bringing the arms together behind the back, as when tying an apron. For all exercises, it is advisable to learn them in the presence of a physiotherapist or an experienced fitness trainer in order to prevent incorrect posture, which can lead to worsening of shoulder arthrosis. It is also important to note that no exercises should be performed if shoulder arthrosis is activated, i.e. if there is an existing inflammation, which manifests itself in the form of redness, swelling and warming. The joint should be immobilized, cooled and elevated.
Which sports are good for shoulder arthrosis?
In the case of shoulder arthrosis, sports that involve slow, targeted movements of the joint and build up the muscles of the shoulder are particularly suitable. This includes, for example, fitness training with or without equipment. Nordic Walking with poles is also recommended, as here the arms are exercised in a targeted and careful manner.
In general, other endurance sports are also good for shoulder arthrosis. If performed regularly, they lead to weight loss, which relieves all joints and thus has a positive effect on shoulder arthrosis. Furthermore, swimming is also a highly recommended sport, as it is very easy on the joints.
