“Empowering Exercises for Shoulder Arthritis: A Guide for Indians”

Introduction:
Arthritis, a condition characterized by joint pain, stiffness, and inflammation, can impact any joint in the body, including the shoulders. Shoulder arthritis is a prevalent issue, affecting approximately 1 in 10 individuals, particularly those aged 50 and above.

Effectively managing shoulder arthritis involves a multifaceted approach, encompassing medications, physical therapy, and purposeful exercises. These exercises play a pivotal role in enhancing shoulder joint mobility, strength, and flexibility, ultimately reducing pain and enhancing functionality.

Five Effective Exercises for Shoulder Arthritis in India:
Wall Slides:
· How:
· Stand facing a wall, feet shoulder-width apart.
· Place your hands on the wall at shoulder height, fingers pointing down.
· Slowly slide your hands down until arms are fully extended.
· Hold briefly, then return to the starting position.
Shoulder Shrugs:
· How:
· Stand upright, arms at your sides.
· Elevate your shoulders towards your ears.
· Hold for a moment, then gently lower them back down.
Arm Circles:
· How:
· Stand tall, arms at your sides.
· Begin making small circles with your arms, first forward, then backward.
· Repeat 10 times in each direction.
Wall Push-Ups:
· How:
· Stand facing a wall, feet shoulder-width apart.
· Place your hands on the wall at shoulder height, fingers forward.
· Gradually lower your body towards the wall, then push back to the starting position.
Shoulder Stretches:
· How:
· Stand tall, arms at your sides.
· Gently raise your right arm overhead.
· Bend your left arm behind your back.
· Clasp your right wrist with your left hand and gently pull towards your left side.
· Hold briefly, then repeat on the other side.

Important Notes:
Commence exercises slowly and incrementally intensify them as strength improves.
If you experience any discomfort, cease the exercise and seek guidance from your doctor or physical therapist.
These exercises, tailored for individuals in India, serve as valuable tools in the management of shoulder arthritis. When performed consistently and with care, they can contribute significantly to improved shoulder function and a reduction in pain. Remember, consistency and gradual progress are key in this journey towards enhanced shoulder health.

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