On this page, our Physiotherapists at Pure have worked collaboratively to compile a series of exercise rehabilitation plans which we recommend performing at home for help with your recovery.
The exercises are categorised in to different stages based on the current symptoms you are experiencing and the level of progress you have made in your recovery and rehabilitation journey.
The most effective way of managing OA is to find a level of activity and exercise which is just right for you – the ‘Goldilocks’ porridge’ is a good analogy. It is important to pace yourself with your daily routine so that it is more manageable and you can be in control of your symptoms – avoiding a symptom rollercoaster with extreme ups and downs!
The early programme focuses on maintaining mobility and flexibility in the shoulders coupled with the press up exercise against the wall to introduce moving your own body weight in a safe and controlled way. The intermediate plan transitions to a strengthening focus with exercises to target the back and shoulders alongside activationg the shoulder stability muscles (rotator cuff), aiming to increase upper limb robustness. The advanced programme comprises of more physically demanding strength exercises using body weight and external weight. These are pitched at those that require greater physical strength, focusing on functional movements for the chest, shoulders and back muscle groups.
Click here for a detailed explanation of OA with management advice and additional resources made available.
Please click here to be re-directed to our YouTube channel playlist for video demonstrations of each exercise recommended for upper limb Osteoarthritis. Ensure you pay attention to the specific level of the exercises you have been prescribed (early, intermediate or advanced) and view only those videos so that you perform the correct exercises.
Although these exercises are recommended by us, we advise that you liaise with your Physiotherapist before attempting any exercises you have not been recommended.
If you experience continual worsening of pain/symptoms whilst performing any prescribed exercises, we recommended that you stop and contact your Physiotherapist.