Home Exercises for the Stiff Shoulder.
Last updated Monday, October 09, 2006
Fitness
Regular fitness exercise helps keep your joints supple. This
"lubricating" effect is optimized if you perform a half-hour of aerobic
exercise each day.Many types of fitness exercise This exercise may take a variety of forms including brisk walking,
jogging, riding a stationary or mobile bicycle, rowing, climbing
stairs, or using a cross-country skiing simulator. If you have concerns
about your ability to carry out such an exercise program, you should
consult your general physician. It is not important that these
exercises be carried out vigorously, it is only important that in
addition to the stretching program, a half an hour of your day be
devoted toward some form of aerobic exercise. A guideline for someone
with a healthy heart, lungs and blood pressure is to work up to 30
minutes of exercise at a target of two-thirds of his or her maximum
heart rate. Your maximum heart rate is estimated by subtracting your
age from 220. If you are over 35 and have not been exercising much, or
if you are not sure of your health, you should consult your doctor
before starting this aspect of the program.
Many patients are reluctant to try this stretching and aerobic
program because they have already "had therapy." Our repeated
observation is that many patients who have not responded to formal
therapy sessions can improve their shoulder function using this home
program. Remember that your shoulder stiffness has been present for
quite a while. Improvement in your range of motion and comfort may not
begin until six weeks of persistence with the program. You should not
stop these exercises until your shoulder has regained normal motion and
comfort.
We have found that medication is not very helpful in managing stiff
shoulders. Mild analgesics (such as aspirin, ibuprofen, or
acetaminophen) may be used in conjunction with this program if desired.
Narcotic medications, "muscle relaxants" and sleeping pills have not
proved helpful to our patients.
You may be able to use the shoulder actively within the range of
comfort. For example, if you can do some water exercises or swimming
without aggravating the shoulder, please do so. On the other hand,
activities which produce shoulder pain should be avoided.
If you have any questions about your shoulder or the proper treatment,let your doctor know. Disclaimer
This resource has been provided by the University of Washington Department of Orthopaedics and Sports Medicine as general information only. This information may not apply to a specific patient. Additional information may be found at http://www.orthop.washington.edu or by contacting the UW Department of Orthopaedics and Sports Medicine.
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