Eric Tannenbaum, MD

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Shoulder Arthritis

Exercise cannot reverse arthritis, but keeping the shoulder moving and the surrounding muscles strong can reduce pain and help you do more. These exercises are also a good way to prepare if you are planning a shoulder replacement.

Prepared by Dr. Eric Tannenbaum, MD · Board-certified orthopedic surgeon, Southern Indiana Orthopedics

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Use this program for

  • Shoulder (glenohumeral) osteoarthritis
  • Stiffness and weakness from shoulder arthritis
  • Strengthening before a planned shoulder replacement

Before you start

  • Check with Dr. Tannenbaum or your physical therapist that this program fits your condition.
  • Warm up with 5 minutes of easy movement.
  • Move slowly and with control. Quality matters more than speed.
  • Use the pain guide below to decide how hard to push.
0 to 3 out of 10Safe. Keep going.
4 to 5 out of 10Acceptable if it settles by the next morning. Otherwise ease off.
Above 5, or worse the next dayToo much. Reduce the reps, range or weight.

Phase 1: Motion

Weeks 0 to 2

Maintain comfortable motion.

1Pendulum

  1. Lean forward and rest your good hand on a table or counter.
  2. Let the sore arm hang straight down and relax the shoulder completely.
  3. Gently sway your body so the arm swings in small circles, then forward and back.

30 to 60 seconds each direction, 2 to 3 times a day

Let gravity do the work. The arm should feel heavy and loose, not lifted.

2Table slide

  1. Sit beside a table with your forearm resting on a towel.
  2. Slowly slide the towel forward, bending at the waist, until you feel a gentle stretch.
  3. Hold, then slide back.

10 repetitions, hold 5 seconds, 2 times a day

Move into a gentle stretch, never sharp pain.

3Assisted overhead raise with a stick

  1. Lie on your back holding a broom handle or cane with both hands.
  2. Use the good arm to help lift the stick up and back over your head.
  3. Hold where you feel a stretch, then lower slowly.

10 repetitions, hold 5 to 10 seconds, 2 times a day

Keep the sore arm relaxed and let the good arm lead.

4Assisted outward rotation with a stick

  1. Stand or lie with the elbow of the sore arm tucked at your side, bent to 90 degrees.
  2. Hold a stick in both hands. Use the good arm to push the sore hand outward.
  3. Keep the elbow against your side. Hold at the stretch, then return.

10 repetitions, hold 5 to 10 seconds, 2 times a day

A small towel roll under the elbow helps keep the right position.

Phase 2: Strength

Weeks 2 and beyond

Strengthen without aggravating the joint.

5Outward press into a wall (isometric)

  1. Stand sideways next to a wall with the elbow bent to 90 degrees and tucked at your side.
  2. Press the back of your wrist gently into the wall, as if rotating your arm outward.
  3. Hold the push without moving the arm.

5 repetitions, hold 30 to 45 seconds at a moderate effort, 1 to 2 times a day

Isometrics often calm a painful tendon. Effort should feel moderate, not maximal.

6Rows with a band

  1. Anchor a band in front of you at chest height.
  2. Pull your elbows straight back, squeezing the shoulder blades together.
  3. Slowly return to the start.

3 sets of 10 to 15, once a day or every other day

Stand tall and keep the shoulders down away from your ears.

7Outward rotation with a band

  1. Anchor a band at elbow height on the side opposite the sore arm.
  2. Keep the elbow at your side, bent to 90 degrees, with a small towel roll under it.
  3. Rotate the forearm outward, away from your belly, then return slowly.

3 sets of 10 to 15, once a day or every other day

The return should take 2 to 3 seconds. Slow lowering builds the tendon.

8Wall push-up with a plus

  1. Stand facing a wall with your hands at shoulder height.
  2. Do a slow push-up against the wall.
  3. At the top, push a little further so your shoulder blades spread apart.

3 sets of 10 to 15, once a day

The extra "plus" at the end trains the muscles that steady the shoulder blade.

Avoid for now

  • Heavy overhead lifting
  • Exercises that cause grinding pain
  • Pushing through painful catching

When to move ahead

Some ache is normal with arthritis. Keep exercise pain at 3 to 4 out of 10 or less, and make sure it settles within 24 hours.

Stop and call our office at (812) 376-9353 if you have

  • Pain that is getting worse week to week, or severe pain at night
  • New numbness, tingling or weakness
  • Significant swelling, redness, warmth or fever
  • A joint that locks, gives way or will not move
The research behind this program
  1. American Academy of Orthopaedic Surgeons. Management of Glenohumeral Joint Osteoarthritis Evidence-Based Clinical Practice Guideline. 2020.

Need more help?

Work with our physical therapists

Our physical therapists at the SIO Physical Therapy & MRI building, 745 Schnier Street in Columbus, work alongside Dr. Tannenbaum and can tailor this program to you.

Request an appointmentCall (812) 376-9353

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