Quick answer: Safe shoulder arthritis exercises start with gentle movement such as pendulum swings, assisted arm lifts and wall slides, then add strengthening like shoulder blade squeezes, isometric holds and light band rotations. Do movement daily and strength 2 to 3 times a week, within comfort. Sharp pain, sudden weakness or night pain that keeps worsening needs a GP or physio.
Arthritis in the shoulder can make reaching up to a cupboard, doing up a bra, brushing your hair or sleeping on your side painful and difficult. The good news is that regular, well-chosen exercises can help keep the shoulder moving, strengthen the muscles that control it and make everyday tasks easier. This guide gives you a ten-exercise programme in three levels, with clear advice on what to avoid and when to get help. It is general guidance; if a physiotherapist has given you exercises, follow their programme first.
Understanding shoulder arthritis
The shoulder is made up of two main joints. The glenohumeral joint is the ball-and-socket joint where the arm meets the shoulder blade. The acromioclavicular (AC) joint is the small joint at the top of the shoulder where the collarbone meets the shoulder blade. Either can be affected by:
- Osteoarthritis: more common with age or after an old injury. It typically causes a deep ache, stiffness, a grinding feeling and pain at night.
- Rheumatoid arthritis and other inflammatory arthritis: often affects both shoulders, with swelling, warmth and morning stiffness.
- Rotator cuff arthropathy: arthritis that develops after a long-standing large rotator cuff tear.
Shoulder arthritis can feel similar to other common shoulder problems, such as frozen shoulder or rotator cuff problems, and these need slightly different approaches. If you have not had a diagnosis, see a GP or physiotherapist. Our page on shoulder arthritis explains symptoms and treatments.
Shoulder arthritis, frozen shoulder or rotator cuff problem?
These conditions can feel similar, and some people have more than one. This table is a rough guide only; a GP or physiotherapist can assess you properly.
| Arthritis | Frozen shoulder | Rotator cuff problem | |
|---|---|---|---|
| Typical age | Usually over 50, or after an old injury | Often 40 to 60, more common with diabetes | Any adult, more common with age |
| Main feature | Stiffness, grinding, deep ache | Gradually increasing stiffness in all directions, often very painful at first | Pain lifting the arm out to the side or overhead, sometimes weakness |
| Can someone else move the arm for you? | Limited, with grinding | Very limited, even with help | Often moves further with help than on its own |
| Exercise approach | Movement plus strength, within comfort | Gentle stretching within pain limits; a physio can guide this through the stages | Graded strengthening of the rotator cuff |
Why exercise helps
NICE guideline NG226 recommends tailored therapeutic exercise for people with osteoarthritis, and NICE guideline NG100 says adults with rheumatoid arthritis should have access to specialist physiotherapy to learn exercises for joint flexibility and muscle strength. For the shoulder, exercise helps by:
- keeping the joint moving so stiffness does not build up
- strengthening the rotator cuff and shoulder blade muscles, which keep the ball centred in the socket
- improving posture so the shoulder has more room to move
- making everyday reaching and lifting easier and more confident
Before you start
- Warm up with gentle shoulder rolls or after a warm shower.
- Sit or stand tall. A slumped posture limits how far the arm can lift.
- Move within comfort. Mild stretching or aching is fine. Sharp, catching pain is a sign to ease off.
- Use the 24-hour check. If your shoulder is more painful the next day, or night pain is worse, do fewer repetitions or a smaller movement next time.
- After surgery, including shoulder replacement, follow your surgical team's programme rather than this one.
Part 1: movement exercises (daily)
Do 5 to 10 repetitions of each, once or twice a day.
1. Pendulum swings
Lean forward with your good hand on a table and let the painful arm hang down loosely. Gently sway your body so the arm swings forwards and backwards, side to side, and in small circles. Let the arm move with your body rather than lifting it with the shoulder muscles. Do this for 30 to 60 seconds. Our step-by-step guide to pendulum swings and wall slides has more detail.
2. Assisted arm lift (lying down)
Lie on your back with knees bent. Hold the wrist of the painful arm with your other hand and slowly lift both arms up towards the ceiling and back over your head as far as is comfortable. Lower slowly. Lying down supports the shoulder blade and is often easier than standing.
3. Wall slide (forwards)
Stand facing a wall. Place your hands on the wall at chest height and slowly slide them upwards as far as is comfortable, stepping closer to the wall as you go. Hold for a few seconds and slide back down. A towel under the hand helps it glide.
4. Outward rotation with a stick
Sit or stand with your elbows bent at your sides, holding a stick, umbrella or rolled towel in both hands. Use the good arm to gently push the painful arm outwards, keeping the elbow tucked in to your side. Hold for a few seconds and return.
5. Towel behind the back
Hold a towel over one shoulder with the good hand and grasp the lower end behind your back with the painful hand. Gently pull the towel upwards with the top hand to lift the lower hand up your back. Hold for a few seconds. This helps with tasks such as tucking in a shirt.
Part 2: strengthening exercises (2–3 times a week)
Do 8 to 12 repetitions, 1 to 3 sets, on non-consecutive days.
6. Shoulder blade squeeze
Sit or stand tall with your arms by your sides. Gently draw your shoulder blades back and down, as if putting them into your back pockets. Hold for 5 seconds and relax.
7. Isometric holds
Stand with your elbow bent at 90 degrees, close to your side, beside a wall or door frame. Press the back of your hand gently outwards into the wall without moving the arm, hold for 5 seconds, and relax. Repeat pressing the palm inwards and the fist forwards. Use about a third of your effort. These are useful when moving the shoulder against resistance hurts.
8. Band outward rotation
Hold a light resistance band between your hands with elbows bent at 90 degrees and tucked into your sides. Keeping your elbows in, slowly rotate your forearms outwards, stretching the band, then return slowly. A small rolled towel between the elbow and your side can help.
9. Band row
Loop a band around a sturdy door handle at chest height. Holding the ends, pull your elbows back past your sides while squeezing your shoulder blades together. Return slowly.
10. Wall press-up
Stand an arm's length from a wall with your hands on it at shoulder height. Bend your elbows to bring your chest towards the wall, then push back. Keep your body straight. Move your feet further back to make it harder.
Choose your level
| Level | Who it suits | What to do |
|---|---|---|
| Gentle | Very painful or stiff shoulder, flare-up, severe arthritis | Exercises 1, 2 and 6, plus isometric holds (7) at low effort. Daily, small range. |
| Standard | Can lift the arm to shoulder height | Movement exercises 1–5 daily; strength exercises 6–10 twice a week. |
| Progressing | Standard level easy for 2 weeks | Thicker band, 3 sets, light hand weights for front and side raises up to shoulder height. |
A sample week
| Day | What to do |
|---|---|
| Monday | Movement exercises, then strength exercises |
| Tuesday | Movement exercises, a walk |
| Wednesday | Movement exercises |
| Thursday | Movement exercises, then strength exercises |
| Friday | Movement exercises, a swim or water exercise if you enjoy it |
| Weekend | Movement exercises; a third strength session if you are progressing |
Tips for different types of shoulder arthritis
Osteoarthritis
Many people with shoulder OA lose the ability to turn the arm outwards and lift it overhead. Keep working gently on exercises 2, 3 and 4, and build strength in the shoulder blade muscles. Some aching is normal.
Rheumatoid arthritis
During a flare, stick to the gentle level and keep the movements small. When the inflammation is controlled, add strength work. Ask your rheumatology team about specialist physiotherapy, which NICE says should be available to adults with RA.
Severe arthritis or rotator cuff arthropathy
Lying-down exercises, pendulums and isometric holds are often the most comfortable. Strengthening the front of the shoulder (the deltoid) can help with lifting. A physiotherapist can tailor a programme.
Everyday tips
- Keep frequently used items between waist and shoulder height.
- Dress the painful arm first and undress it last.
- Carry bags close to your body, or use a rucksack on both shoulders or a trolley.
- At night, try lying on your back or the other side with a pillow supporting the painful arm.
- Use warmth for stiffness and a wrapped cold pack for a hot, painful flare.
- Break up long spells at a desk or screen with a few shoulder rolls and blade squeezes every 30 to 60 minutes.
- Use long-handled sponges, hairbrushes and reachers to reduce awkward overhead and behind-the-back movements.
For more practical help, see our wider guide to shoulder pain relief.
Track your progress
Shoulder changes can be slow, so simple checks every week or two help you see progress and stay motivated:
- How high can you reach up a wall? Mark the spot with a small piece of tape.
- How far up your back can you reach with the painful hand?
- Can you do a daily task, such as brushing your hair or reaching a shelf, more easily?
- How many nights a week does shoulder pain wake you?
Bring these notes to physiotherapy or GP appointments.
Pain relief alongside exercise
Being able to exercise comfortably matters. Talk to a pharmacist or GP about suitable pain relief, such as anti-inflammatory gels or tablets where safe for you. Warmth before exercise and a cold pack afterwards help some people. For persistent pain, a GP or specialist may discuss options such as a steroid injection to make exercise more comfortable, and if pain and loss of function remain severe despite these treatments, a referral to discuss surgery.
What to avoid
- Forcing the arm into painful positions, especially quickly or with weight.
- Heavy lifting overhead or behind the head, such as behind-the-neck presses.
- Hanging from bars or very deep press-ups or dips.
- Long periods without moving the shoulder at all, which increases stiffness.
When to get medical help
Stop exercising and get advice if you get sharp pain, a sudden loss of strength, or the shoulder feels as if it is slipping out.
- Call 999 if shoulder or arm pain comes with chest pain, breathlessness, sweating or feeling sick, as this could be a heart attack.
- Go to A&E after a fall or injury if you cannot move your arm, the shoulder looks out of shape, or you have severe pain.
- Call NHS 111 or get urgent help if your shoulder is suddenly hot, red and swollen with a high temperature, or you have new pins and needles or weakness down the arm.
- See your GP or a physiotherapist if pain has not improved after 2 weeks of home treatment, night pain keeps you awake, you cannot lift your arm, or you are not improving after 6 to 12 weeks of exercise. In many areas you can refer yourself to NHS physiotherapy.
What are the best exercises for an arthritic shoulder?
A combination of gentle movement exercises such as pendulum swings, assisted arm lifts and wall slides, and strengthening exercises for the rotator cuff and shoulder blade muscles, such as band rotations, rows and isometric holds. The right mix depends on how stiff and painful your shoulder is.
How often should I do shoulder arthritis exercises?
Movement exercises once or twice a day, and strength exercises 2 or 3 times a week on non-consecutive days. Short, regular sessions work better than occasional long ones.
Can exercise cure shoulder arthritis?
No, but it can reduce pain, improve movement and make daily tasks easier for many people. It is a core part of treatment alongside pain relief, and it can also help prepare you for surgery if that is needed later.
Should shoulder exercises hurt?
Mild aching or stretching is common and acceptable. Sharp or catching pain is not. If your shoulder is more painful the next day or night pain is worse, reduce the range or repetitions.
How long until shoulder exercises help?
Some people notice easier movement within a few weeks. Strength gains and reduced pain usually take 6 to 12 weeks of regular practice. Keep a short note of what you can reach each week to track progress.
Is swimming good for shoulder arthritis?
Many people find water exercise helpful because the water supports the arm. Breaststroke and gentle arm movements in the water are often easier than front crawl. Avoid strokes that cause pain, and start with short sessions.
Sources and further reading
- NICE NG226: Osteoarthritis in over 16s
- NICE NG100: Rheumatoid arthritis in adults
- NHS: Shoulder pain
- NHS: Frozen shoulder
- NHS: Physiotherapy – accessing
- Arthritis UK: Exercising with arthritis
Educational information for people in the United Kingdom — not a diagnosis or personal medical advice. Charity no. 1218461. Pending clinical review. Everyone's situation is different, so always follow the advice of your own GP, pharmacist or rheumatology team. If you feel very unwell, call 999 or go to A&E. For urgent advice, contact NHS 111.
Continue with related help
- Shoulder arthritis — symptoms and treatment
- Pendulum swings and wall slides — step-by-step
- Shoulder pain when reaching — RA vs OA
- Shoulder pain relief — wider guide
- Exercise hub — exercises by joint