Exercises for the joints of the shoulder with arthrosis. How to develop a shoulder joint? Physical therapy, gymnastics, exercises. Contraindications to exercise therapy

The causes of pain in the upper spine can be completely different, but in almost all cases, complex therapy for such manifestations includes mandatory exercises for the shoulder joint.

The medical complex is aimed at restoring the functionality of the joints in case of arthrosis, arthritis, injuries, after operations and after dislocations. Gymnastics allows you to increase joint mobility, strengthen the muscle corset, significantly reduce intra-articular edema and normalize physical activity.

Exercise rules

The shoulder joint is surrounded by a framework of muscles, which ensures its functionality with movements in all planes. However, daily monotonous movements can gradually lead to atrophy of some muscles that are not involved in its work.

To obtain the most positive result, a special gymnastic complex for the joint is being developed. The implementation of exercise therapy requires certain rules:

1. Timeliness

Of great importance in the organization of gymnastics is the timeliness and regularity of classes. In the absence of contraindications, for example, after surgery or in case of injury, when the patient performs a lightweight set of exercises, gymnastics should be carried out at a strictly set time, in accordance with an individually designed scheme.

2. Security

In order to avoid additional injuries, physical education should be carried out with maximum safety, according to which an individual approach to each patient is necessary. This takes into account the state of the ligaments, especially the course of symptoms in the disease.

3. Moderation

In order to avoid overload during the rehabilitation of the joint, as well as to restore the functionality of the muscular corset, it is necessary to correctly distribute the degree of load on the shoulder joint. In the event of fatigue, it is necessary to reduce the load.

When examining a patient, a neurologist determines the functionality of the joint and the necessary amount of intervention

4. Break

Strengthening the activity of physical exercises should be done gradually. The patient should not be nervous, in a hurry and fuss, since the rate of normalization of the functionality of the joint, especially in case of dislocation, depends on his emotional state.

It is important not to accelerate the load until the muscles return to normal tone, then it will become much easier to perform the exercises. After the desired result is obtained, treatment with gymnastics can be considered successful, but an abrupt cessation of exercise is not recommended. Load reduction should be carried out gradually to prevent the possible development of pathological conditions.

Exercise therapy for the development of the shoulder girdle

The complex of therapeutic exercises for the shoulder joint includes movements that can be performed both independently and together with the instructor. Such exercises are useful not only for patients who suffer from pain symptoms and limitation of joint mobility, but also as a preventive measure for people who do not experience such problems. In this case, there is an effective stretching and warming up of the muscles.

Gymnastics is an excellent method of normalizing mobility in the hands. Initially, the exercises are performed together with the doctor, but later they can be performed independently.

Approximate set of therapeutic exercises

Gymnastics for the shoulder joint, as a rule, is performed in an upright position. 10 approaches (exercises) should be done daily, which include:

• Both hands are raised with palms facing each other. Next, you need to stretch your fingers well, turn your palms forward and alternately stretch your arms, raising your shoulders. The duration of the exercise is 3-5 minutes, depending on the patient's well-being. At the end of the pull-ups, a gradual transition to the following actions is performed;
• hands should be spread apart, then turn to the left, reach out with the fingers of your right hand, turning your head slightly and looking up. Further, a similar exercise is performed on the other side. This helps to restore motor activity in the cervical-shoulder region and is performed at least 10 times;
• keeping your hands parallel to a flat surface, for example, the floor, you should slightly bend your palms towards you and perform a circular motion with your hands involving the shoulder girdle. It is recommended to perform 5 exercises (back and forth);
• the arms remain in the same position, but are retracted slightly back and lowered so that the hands are below the shoulders. It is necessary to slowly clench the fists and unclench (opening the palm as much as possible and stretching the fingers). This exercise is recommended to be performed when a patient is diagnosed with brachial osteochondrosis;
• hands must be placed in different directions, clench your fists and rotate the brush 5 times back and forth;
• arms are raised and then bent at the elbow joint. The palm of the right hand clasps the left elbow and vice versa. Alternately, the shoulders are pulled up until the muscles are stretched and warmed up. In this case, you can not bend in the lower back.

Shoulder joint development scheme

A video of gymnastics for the shoulder joint will help you understand the principle of performing exercises. It is important to perform the gymnastic complex daily, since only with this approach is it possible to obtain a stable result and a significant improvement in the general condition. If special simulators are used, the help of a trainer is needed, who will adjust the load, as well as give recommendations on nutrition.

Exercise therapy according to Evdokimenko

There is a special gymnastics, which was developed by the resuscitator P.V. Evdokimenko. He is the author of numerous books on joint health. Currently, there are many fans of his approach to treatment, the exercise video posted on various video hosting sites is especially popular.

According to the development of joints according to Evdokimenko, the main attention should be paid to the individual characteristics of the patient. At the same time, gymnastics can be performed both in a simplified version (for patients with limited movements), and according to a standard scheme. The main thing is getting results.

Watch the video in which Dr. Evdokimenko shows exercises for the shoulder joint:

Approximate set of classes

For better muscle strengthening, Dr. Evdokimenko suggests doing gymnastics while lying down and only 2 exercises from the whole complex are performed while standing.

The scheme of exercises, according to the method of Evdokimenko

Most often, a set of exercises for developing joints includes:

• sitting on a chair, you need to rest your crayfish on your belt and relax. Next, smooth (circular) movements are performed with both shoulders forward and then back (1.5 minutes in each direction);
• the starting position is the same, the shoulders are as relaxed as possible. Taking them back, it is necessary to tighten the muscles, and then bring the shoulders forward (when performing such an exercise with arthrosis of the shoulder, caution is required). The action is repeated 5-7 times;
• sitting on a flat surface, you need to put the palm of a healthy hand on the opposite elbow (sick), and the second palm is placed on the other shoulder. Relaxing as much as possible, you should very carefully pull the limb (sick) up, holding it by the elbow, which should not be torn off the body. The action is aimed at achieving maximum shoulder abduction when the muscle is sufficiently tense, but there is no pain. The shoulder is fixed in this position for 10-15 seconds, after which it slowly returns to its original position. The complex is repeated at least 5 times;
• in the supine position (especially when the patient is diagnosed with osteoarthritis), it is necessary to move the arm to the side, slightly raising it above the surface, and strain it for 5-10 seconds, then relax. In a standard exercise, the patient can lie on a couch (bed) with his arm out to the side. In this case, the palm is maximally opened, and the shoulder should be located on the edge of the surface.

The development of the shoulder after osteoarthritis is performed with the help of an instructor who regulates the strength of stretching and raising the arms

Practice confirms that exercises for arthritis of the shoulder allows for efficient development. A properly selected complex of physiotherapy exercises, as well as therapeutic measures, may well improve the patient's condition. At the same time, it is important to use all the necessary techniques that exclude the physical complex with increased stress on the joints.

As adjuvant treatment the musculoskeletal system, you can use compresses made from blue pharmacy clay, baths and rubbing with the addition of natural ingredients. Such methods allow not only to restore the functionality of the joint, but also to compensate for the lack of calcium in the bone tissue, which is important for its normal functioning.

After the motor activity of the joint is fully restored, and the pain no longer bothers the patient, complex exercises can be completed. However, for the prevention and maintenance of the body in a good tone, it is recommended to continue the exercises. This will help prevent the development of pathological conditions in the future.

Shoulder exercises are a necessary set of general and physical activities. Such procedures are needed to normalize the functionality of the shoulder joint and prevent the occurrence of diseases of the joints and the musculoskeletal system.

Therapeutic exercises should be performed in compliance with all safety measures, taking into account the age and physiological data of the patient. The best option is to go to the gym regularly. Exercise therapy and a set of exercises are aimed at strengthening and improving the shoulder girdle.

Under the supervision of a coach, such exercises exclude the possibility of injuries and increased loads.

Note! The entire training set of procedures for developing shoulder joints has similar movements. They help to strengthen the joint capsule and increase the muscle mass of the shoulder.

At the same time, with arthrosis and other joint diseases, exercise therapy is performed for rehabilitation and prevention.

Therapeutic exercises will bring more tangible results if used in conjunction with anti-inflammatory drug treatment. Such actions relieve inflammation, pain and improve intra-articular circulation.

At the same time, therapeutic baths and rubbing the affected area with natural ingredients can bring an additional effect. For these purposes, blue clay, rich in minerals and trace elements, is excellent.

It is involved in the regeneration of the joint capsule and replenishment of the calcium balance of bone tissue.

Many doctors advise the use of homeopathic and folk remedies. Quite often, joint diseases of the shoulder girdle are caused by metabolic disorders in bone tissues and bone dystrophy.

In such situations, it is necessary to change the diet and take drugs that stimulate the flow of blood and lymph. It is also recommended to take a course of massage.

Physiotherapy. Indications for use

A complex of therapeutic exercises can not be performed by all patients, since there are a number of contraindications. Consider the conditions under which the exercise is necessary:

• any physical activity has a positive effect during the period of weakening the symptoms of the disease. With an exacerbation of the disease, gymnastics is strictly contraindicated;
• all exercises for arthrosis recommended by authoritative sources (books, Internet sites) should be discussed with your doctor and only then proceed to their implementation. Not all loads can be useful, in some cases they can give negative results;
• physical activity in arthrosis should not provoke pain. In the case when the complex of procedures being performed causes attacks of pain, it is worth stopping its use and consulting a doctor for additional advice;
• to get positive results from exercises for arthrosis, daily exercises are simply necessary. After each session, it is recommended to do a light massage in the area of ​​the affected joint and the muscles next to it. In addition to massage, you can apply various healing gels, ointments, balms and creams.

Important! Decompensated diseases of the heart and lungs, high fever and a number of other diseases can cause significant harm to the entire body, if they are involved in physical activity. Therapeutic gymnastics in such cases is prohibited.

Therapeutic complex of exercises for arthrosis

Exercise one: try to reach your shoulder blades with your hands.

We accept the starting position (IP) - we put our feet shoulder-width apart, raise our right arm and bend it at the elbow so as to touch the fingers of the right shoulder blade. The right elbow is looking up. You need to perform this exercise with a score of 1-8.

In this position, you should put your left palm on your raised right elbow and gently pull your right hand down with gentle pressure.

The right palm, lying on the shoulder blade, should fall as low as possible. At the first sign of pain, the exercise must be stopped.

On a count of eight, the patient should return to the PI and change hands.

The same manipulations should be done with the left hand, repeat four times.

Exercise two: hug yourself by the shoulders.

1. When performing this exercise, the starting position should be as follows: feet shoulder-width apart, arms down.
2. To begin with, we put our right hand on the left shoulder, and the left hand on the right, that is, we hug ourselves by the shoulders. In this case, the elbows should be as high as possible, and the fingers should try to reach the spine. On the count of eight, you need to take the starting position.

This movement is performed 8 times, after which you can proceed to the next exercise.

Exercise three: slopes with a reference point.

1. Standing at a distance of 30-40 cm from an ordinary chair (facing its back), you need to spread your legs shoulder-width apart - this will be the starting position.
2. On the count from one to seven, lean forward, leaning on the chair with straight arms extended forward, and begin to reach the floor with the joints of the shoulders. On the eighth count, slowly, in no case jerky, return to the starting position.

Therapeutic gymnastics involves performing such an exercise eight times in one session. And it should be noted that it turns out to be extremely effective.

Exercise four: mutual assistance of hands.

1. The starting position looks like this: arms extended forward, legs shoulder-width apart. At the beginning of the exercise, bend the right hand at the elbow joint and point it towards the left shoulder - as if reaching for it.
2. Then the left hand should be placed on the elbow joint of the right hand and pulled to the left shoulder with smooth movements. Approximately with such movements the first exercise was performed.
3. When counting eight, you should slowly and very carefully return to the starting position and perform similar actions with the second hand.

This complex must be performed four times.

Exercise five: hands behind the back

We take the starting position: arms crossed and bent at the elbows are behind the back, legs shoulder-width apart.

In this position, at the expense of 1-7, we take the elbow bend of the left hand with the right hand. By the eighth count we return to the IP. Then you should change hands and do the same manipulations. There shouldn't be any pain.

This exercise is performed eight times.

Exercise six: "Gagarin"

1. The legs are shoulder-width apart, hands behind the back are intertwined.
2. When counting 1-7, one should turn the shoulder girdle so that the elbows, being behind the back, approach each other. At the expense of 8 at a slow pace, you need to return to the starting position.

This exercise should be repeated eight times.

This video provides a set of exercises for treating pain in the shoulder or shoulders.

How to treat a sore shoulder? Treatment of the shoulder depends on what kind of disease provoked pain.

About the most common diseases of the shoulder joints

But there is one universal treatment that suits most people suffering from shoulder pain - this is physiotherapy.

The exercises in this video are helpful:

Contraindications to the use of ointment "VIPROSAL - V"

Allergy or hypersensitivity to the components of the drug;
- damage to the skin and skin diseases at the site of application of the ointment;
- feverish conditions, elevated body temperature;
- pulmonary tuberculosis;
- disorders of cerebral and coronary circulation;
- tendency to develop angiospasms;
- severe impairment of kidney or liver function;
- general exhaustion;
- children's age up to 12 years;
- pregnancy; breastfeeding period.

With arthrosis of the shoulder joint, there are sharp restrictions in the movement of the arms: it is sometimes very difficult to raise the arm high or take it behind the back because of the 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 for shoulder arthrosis: video, exercises

To treat with movement the pain that itself arises with movement seems absurd:

Until exercise therapy, perhaps, when the shoulder hurts, and everything inside cries out for peace. But it is precisely this peace that can be fatal.

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 therapeutic exercises are we talking about? Maybe then, not sparing the sore joints, do a barbell or dumbbell swing - what could be better for the shoulder?

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

Therapeutic exercises for the shoulder joint should exclude loads, that is, there can be no talk of any weight lifting and muscle pumping.

Isometric exercises

During the period of exacerbation, only static exercises are allowed, causing tension in the muscles of the forearms, shoulder blades, and the radial hand, but the shoulder joint itself should not move or take on an axial load.

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

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

Examples of static exercises for shoulder arthrosis

Moving the wall

• Stand facing the wall at arm's length
• Press as hard as possible with your palms on the surface of the wall, as if you want to move it
• At the same time, you will feel tension in the forearm and shoulder girdle, while the shoulders themselves remain motionless.
• Hold the effort from 10 to 30 seconds then relax

Pushing off the wall

• We turn our backs to the wall and, resting our palms, try to push off the surface of the wall
• At the same time we resist it and stay in place
• Just like in the previous (and subsequent) exercises, relaxation follows in the final

Hand hold

• Grasp the affected forearm with the opposite healthy hand
• We are trying to take the forearm to the side, while holding it with our hand
• I put my fingers on the sore shoulder
• Raise your shoulder up, putting pressure on it with your fingers

"Fist fight"

• We bend our elbows in front of us, and the hands into a fist
• We rest our fists against each other and with an effort we press towards each other

Another version of such a battle with yourself:

"Arm wrestling"

• Put both elbows on the table
• We clasp the patient with the palm of a healthy hand and try to put it on the table
• Resist with a sick hand

Pendulum

• Rest your healthy hand on the edge of a chair
• The other hangs freely and swings like a pendulum

Throwing a hand

• Standing, swing the relaxed sore shoulder joint by turning the torso
• The hand is tied and follows the body
• Slowly increase the amplitude of rotation, and at one of the moments throw your hand on the opposite shoulder

Help shoulder

• Put the hand of a healthy hand on the deltoid muscle of the diseased shoulder, just below the shoulder protrusion
• With effort we press on the shoulder and take it to the side as far as we can.
• We hold the tension, as in the previous examples, and then relax

A complete set of isometric exercises for the shoulder joint is in the link at the very end of the article.

If you do the exercises correctly, the result will be a decrease in pain and a gradual unlocking of the joint.

Gymnastics of "small" movements

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

Another way to adapt to these conditions, and still do therapeutic exercises, is based on the principle of small sparing movements, in which the load on the joint is minimal. Moreover, movement in the joint occurs even with such exercises, seemingly unrelated to the shoulder joints, as ... walking in place while sitting.

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

Video: Exercise therapy for shoulder-scapular periarthritis

dynamic gymnastics

Dynamic gymnastics for 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:

• Shoulder lift and shoulder rotation
• Bringing the shoulder blades together
• The connection of the fingers on the back of the shoulder blade:
  In this case, the hand that is closer to the shoulder blade is placed below it with fingers up, and the far hand is higher with fingers down.
• 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 complex treatment of arthrosis and is effective if used in conjunction with other methods of treatment.:

• manual therapy
• massage
• Physiotherapy, etc.

Requirements for exercise therapy for shoulder arthrosis

• Therapeutic exercises are selected by a rehabilitation doctor based on a specific diagnosis.
• She should avoid sudden movements and loads that can damage the shoulder joint.
• Exercise therapy is not performed for pain and in the presence of contraindications

Video: Exercise therapy with a gymnastic stick

Exercises for the development of the shoulder joint are aimed at eliminating joint diseases, such as arthrosis and arthritis, at restoring bones and joint tissues after the treatment of injuries, surgical interventions, as well as pathological processes that develop as a result of injury of varying severity.

Physiotherapy exercises include a number of exercises aimed at developing the flexibility of the shoulder joint. At the same time, the muscular frame, on which the ability to painlessly carry out rotational movements depends, is subject to training to no lesser extent. In addition, it is necessary to develop two sides of the body at once, regardless of which one was subject to deformation. Before performing a set of exercises to warm up the muscles, it is advisable to do a warm-up.

Rules for performing therapeutic exercises

In order to obtain the desired result, treatment requires compliance with certain rules:

1. Timeliness.

Systematization and proper organization of the implementation of a complex of physiotherapy exercises are of no small importance for obtaining an effective result. Exercises should be performed regularly, without long breaks. In the case when, after surgery or injury, a person experiences weakness, it is allowed to perform exercises while sitting.

1. To avoid additional injury, physical education must be performed in compliance with safety regulations.

In accordance with this requirement, an individual approach to each patient is necessary, taking into account his capabilities, characteristics of the organism, the nature and degree of complexity of the disease. At first, it is desirable to develop the shoulder cartilage under the supervision of a physician.

1. The exclusion of overloads and too sudden movements makes it possible to systematically restore and rehabilitate the joints without feeling discomfort.

In case of severe fatigue or the application of additional efforts, it is strongly recommended to take breaks between exercises and rest.

1. Entry into the system with increasing loads and allocated time for regular classes should be gradual.

You should not fuss, be nervous and rush when doing exercises. The emotional state of the patient should be as close as possible to peace. It should be remembered that it is impossible to speed up the recovery period and restore mobility too quickly. You need to be patient, gradually and systematically increasing the load on the area of ​​​​the shoulder cartilage. Over time, the muscles will get used to the correct exercise, enter into tone and gain strength. Doing the exercises will become much easier.
After the return of the articular lip to its normal state, the treatment can be considered completed. In this scenario, therapeutic measures for the implementation of exercises can be continued further. This will help maintain the body in excellent condition and prevent the development of pathologies and joint diseases.

Most of the exercises aimed at developing the shoulder joint have the same or similar body movements and are aimed at optimizing after injuries and preventing the development of pathological processes of the entire musculoskeletal system. The best option for performing a complex of therapeutic exercises would be to visit the gym under the guidance of a trainer. However, you can do the exercises yourself, replacing them with morning exercises. For these purposes, it is recommended to use a rug that can be laid on any hard surface. The development of the shoulder joint in arthrosis and arthritis is important for rehabilitation, restoration of mobility and strengthening of the muscular frame.

1. Exercise for bending the fingers on both sides. It is done with some tension until pain occurs 20 times. After that, circular rotations of the wrists are made in 20 turns.
2. An exercise to bend the injured limb in the joint area is performed with the help of the second hand 10 times. In case of pain, it is recommended to take a break.
3. Smooth squeezing and unclenching with a hand on the painful side of objects with hard surfaces until a feeling of fatigue appears in the forearm. The exercise is usually performed at least 10 times.
4. In a standing position (feet shoulder-width apart), you should raise your arms, holding them at chest level, and bend at the elbows. Without straining, straighten your right arm, taking it to the side. When performing the exercise, you should not change the height of the position of the hand, you should try to keep it at the same level. Then take the starting position. Take your left hand away. Take the starting position again. The exercise is performed 10 times. Then you need to move both hands at the same time and take the starting position. Run 10 times.
5. Starting position: standing, feet shoulder-width apart, arms along the body. Performing circular movements with straight arms at a slow pace. The exercise is performed 20 times in one direction and 20 times in the opposite direction.
6. The starting position is the same as in the previous exercise. You need to take a medium terry towel and pinch its ends in both hands. Hands should be raised up in a straightened position. Then gradually pull back and stay in this position for 5 seconds. The exercise is performed 10 times.
7. The starting position is similar to the previous one. With your left hand, you should take hold of your right shoulder, and with your right hand, pressing on the bent elbow of your left hand, try to gently move it as far as possible. After completing the exercise, change hands. The exercise is done 20 times on each side.
8. The next exercise is performed in a standing position opposite the back of a chair, feet shoulder-width apart. Grasp the back of the chair with both hands, bend down with straightened arms and pull your shoulders as low as possible. Straighten up. The exercise is performed 10 times with short breaks.
9. You should sit on a chair and put your hands on your knees. The exercise consists in raising your arms up 10 times, after which they need to be bent at the elbows and taken in different directions. Continue the exercise until slight pain in the shoulder joint appears.

Combining classes with other treatments

This approach will make it possible to get rid of progressive inflammation in the joint and enhance the blood circulation process. In addition, the general condition can be improved by taking therapeutic baths, rubbing the affected area with oils and other natural remedies during massages. For example, the use of clay, which contains a lot of minerals, will be very useful. This will speed up the process of restoration of the articular bag and make it possible for the bones to be filled with calcium.
Due to the fact that joint diseases occur against the background of dystrophic changes in bone tissues, which indicates an acute shortage of calcium in the body, experts recommend reconsidering the diet. This approach involves the inclusion in the daily menu of foods high in calcium, phosphorus and protein. These include milk, dairy products, cottage cheese, nuts, fish of any kind, seafood and eggs. It is recommended to add grated egg shells to dishes and eat chalk in its pure form.

A good addition to physiotherapy exercises will be the use of homeopathy, the use of traditional alternative medicine recipes, and drug therapy aimed at accelerating the flow of lymph and blood.