Is shoulder arthritis making everyday tasks feel impossible? Maybe reaching overhead for a glass or carrying groceries sends a sharp, grinding jolt through your shoulder. You’ve likely tried it all—injections, rest, physical therapy—but nothing seems to provide lasting relief.

Perhaps a doctor even told you that your “bone-on-bone” arthritis is a one-way street leading to surgery. If that’s the case, read this blog to the end. We’ve got good news for you. This article will give you three simple exercises to start clearing those roads and find relief in just minutes a day.

Quick Reference Guide

• Total Time: Less than 10 minutes
• Targets: Shoulder Blades, Thoracic Spine (Upper Back), Lats, Shoulder Joint
• Goals: Reduce shoulder pain, improve mobility, and build foundational stability.

The 3-Exercise Routine for Shoulder Arthritis Relief

Exercise 1: Wall Slides

Purpose: This is the number one exercise for teaching your shoulder blade to move correctly, taking compression off the shoulder joint.

Equipment Needed: None (just a wall)

How to Do It

1. Stand facing a wall with one foot slightly in front of the other for stability.
2. Place your hands on the wall with your pinkies touching and your elbows hovering just off the surface.
3. Push gently into the wall and slide your arms up, leaning your chest forward as you reach the top. You should feel your shoulder blades moving up and wrapping around your back.

Sets: 2 sets of 10-12 reps

Tip: Focus on the feeling of your shoulder blades gliding. This movement is what creates space in the joint and prevents that pinching sensation.

Exercise 2: Bench Opener

Purpose: To free up your thoracic spine (upper back) and lat muscles, two major areas that cause the shoulder to overcompensate when they’re stiff.

Equipment Needed: A bench or chair, and a broomstick or PVC pipe.

How to Do It

1. Get into a kneeling position facing the bench and place your elbows on the edge.
2. Hold the broomstick with your palms facing up, hands about shoulder-width apart.
3. Drop your chest toward the floor and gently rock your butt back toward your heels. You’ll feel a deep stretch in your upper back and along the sides of your body (your lats).

Sets: 2 sets of 10 reps (hold each stretch for a breath)

Tip: Don’t force it. Breathe into the stretch and allow your chest to sink lower with each exhale.

Exercise 3: Shoulder Taps

Purpose: This exercise safely introduces weight-bearing load into the shoulder, teaching the joint to be stable without the grinding of other movements.

Equipment Needed: None (or a bench/countertop for modification)

How to Do It

• Get into a push-up or plank position with your hands directly under your shoulders. For an easier variation, place your hands on an elevated surface like a bench or countertop.
• Widen your feet for stability. The wider your feet, the easier it will be to stay balanced.
• Keeping your torso as still as possible, slowly shift your weight to one arm and tap your opposite shoulder with your free hand. Return to the start and switch sides.

Sets: 2 sets of 8-10 reps per side

Tip: Quality over speed! The goal is to avoid big hip swings. Imagine you have a glass of water on your lower back that you don’t want to spill.

Beating The Shoulder Arthritis

While these exercises can provide immediate relief, they are a starting point. True, long-lasting recovery comes from understanding which of the “Big Five” areas is the primary root cause of your pain. We can help you find this root cause so you can stop guessing and start building a plan that actually matches your body’s needs.