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Fitness > Stretching and Flexibility > Upper Body Exercises: Dos and Don'ts
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Upper Body Exercises: Dos and Don'ts

By Joe Mullich

Exercise is a must for keeping joints in good shape, but when a particular joint is affected by arthritis, you need to make some changes to your routine. Marjorie Albohm, a certified athletic trainer and director of orthopaedic research at Orthopaedics Indianapolis, has a few suggestions on activities that work best for keeping the joints in your upper body healthy. What’s more, she also has advice about upper body exercises you should avoid.

Always check with your doctor or physical therapist before starting a fitness regimen, and if a movement causes pain, stop. If you feel joint – not muscle – soreness that lasts more than two hours after your workout, your regimen needs adjusting.

Lower back

Do: Walk on a level surface or in the shallow end of the pool; swim laps using the backstroke, the sidestroke or a snorkel for freestyle swimming; ride a bike that doesn’t require you to bend over too far (try a mountain bike on level ground or a recumbent bike); yoga and Pilates; leg- and core-strengthening exercises; use elliptical machines.

Don’t: Sports such as golf or tennis that involve arching and twisting your back; high-impact activities that involve running and jumping; toe touches; straight-leg sit-ups; double leg lifts; lifting weights above your waist.

Shoulders

Do: Walk on a treadmill or in the shallow end of the pool; ride a mountain bike that keeps you upright, or cycle on a stationary bike or recumbent cycle; use elliptical machines; lower-body strengthening exercises; yoga and Pilates poses that stretch the upper body; standing wall push-ups; warm-water exercises; shoulder shrugs.

Don’t: Overhead serves in tennis or volleyball; golf; rowing or canoeing; swimming the backstroke or freestyle; lifting weights above your shoulders; some yoga poses, such as the Downward Facing Dog, that support weight on the hands, arms and shoulders.

Neck

Do: Walk on a treadmill or in the shallow end of the pool; ride a bike, or cycle on a stationary bike or recumbent cycle; swim, using the backstroke; use elliptical machines; do flexibility neck exercises (such as head turns and tilts); yoga and Pilates; tai chi; warm-water exercises.

Don’t: Overhead serves in tennis or volleyball; bikes with racing handlebars; any abdominal exercises with hands behind the head; ski machines; lifting weights above your shoulders; swimming freestyle or using the breaststroke; diving.

Lesley
24 Aug 2010, 11:45
Does anyone know why, listed under Neck exercise, it says as a DON'T: "any abdominal exercises with hands behind the head." Isn't it better to use your hands to lightly support your head and neck while doing ab exercises such as crunches?
Johnny
22 Aug 2010, 01:58
Hi, this is in response to Carol post 19 Nov 2009 , 11:41, but also to many people who, like me, suffer from problems in the back with terrible pain on the lower part.
I tried many kinds of medicines recommended by doctors and friends, with bad results
for my liver of course, but now I’m taking açai, a berry from the Amazons.
Apart from having a high ORAC, (20,500) (Oxygen Radical Absorbance Capacity), (at first I didn’t know what it was, then I got the info in Google), it contains Omegas 3,6 and 9, so this is not fish origin, but from vegetable, so it is good for those who are allergic to fish.
In addition, the product I’m taking contains glucosamine that has been added to açai and to other 18 fruits. The product is quite new but many people already use it and, like many products today, can be bought thru recommendation, word of mouth.
Diane
10 Jun 2010, 22:11
I am writing in response to Joyce Duda13 Apr 2010 post:

The ideal daily calcium intake is 1000-1400 mg. Anyone consuming more than 1400 mg/ day is setting themselves up for atherosclerosis, kidney stones, gallstones, calcification of their intestines, reproductive organ cancers (breast & prostate most notably) & etc. (eg: an early death).

In contrast, because vitamin D regulates over 2000 genes, and receptors for vitamin D exist in most, if not every cell in the human body, any claim that one can increase their bone density without having a pre-existing 25(OH)D level over 40mg/L is a lie.

Excess calcium (anything over 1400 mg/ day)is dangerous. Please email me is you'd like to receive a copy of the CALCIUM CALCULATOR.

For more than five years, I developed topical scientific updates for the OSTEOPOROSIS PROGRESSIVE RESISTANCE TRAINING program I served as a co-coordinator for, that provides accurate information, about reversing bone density loss, to seniors in 17 communities.
Joyce Duda
13 Apr 2010, 12:59
I have been taking EZorb Calcium since I was diagnosed with osteopenia--helps increase bone density, enhances cartilage production, great for joints metabolism and boost energy. It is absorbed quickly(no need to take Vitamin D with it). It has really helped me--my bone density tests have shown improvement the last 2 years. You can order this off the net--I get it on EBay.
Patty
17 Mar 2010, 20:53
I have osteoarthritis in C2, C3 and C4 in my neck. Arthritis with Degenerative disc disease. What would be good exercises to build up my muscles to combat some of the pain. I was told if I built up the muscles that it would help in the long run and am looking for correct exercises. I've had a nerve block shot with pain free success and am going the next step to have the nerve blocked for an extended period of time (cauterized?). Any advice would be greatly appreciated. I'm 41 and am 5'9 112 lbs with a curved spine. This is where my arthritis is coming from. THANKS ALOT!
Carol
19 Nov 2009, 11:41
I have osteo-arthritis and suffer alot of pain and lack of movement. I tried taking Gucosamine-chondriten but there are fish oils in it and I am allergic to fish so I had to stop taking it. It was really helping. I have found an ointment called Arnica that really helps the pain immediately. You can find it in stores that sell herbs and vitamins. It is from a plant and works much better than anything I have ever tried. You just apply it to where you hurt.
Du'Bwa
17 Nov 2009, 23:54
Six years ago I was diagnosed with an auto immune disorder; Raynaud's Phenomenon. A disorder in which the arteries of the fingers and toes , usually brought on by cold,causing the hands and feet to become pale, cold, numb, and sometimes painful. I have since then learned that if you have an auto immune disorder your chances are greater for contracting another. A little more than a year ago I was diagnosed with an aggressive case of Rheumatoid Arthtitis. So aggressive it could not be treated with homopathic medicine. I had to depend on aggressive pharmaceuticals, and still do just to perform everyday task including bathing and dressing myself. I am a vegetarian and I have also learned from much reading, research, and practice it is benificial to eat raw fruits and vegetables. This is to obtain the enzymes in addition to the supplements and multivitamins needed to improve your condition. There is so much information reguarding the maintenance of auto immune disorders. Remember enzymes plus exercise equals energy and independance.
Lizzy
29 Oct 2009, 04:01
I am with RA and have been a personal trainer for 14 years:

I believe that vigorous, even strenuous (not meaning in negative terms) exercise has been proven effective in clinical trials with most forms of auto-immune arthritis. Osteo arthritis is painful. I have that as well. Most of us do after 35-40. It can hinder us in tasks or jobs we used to perform without thinking.

In any case here, I am looking at a severe lack of body conditioning exercises in these videos. The body needs weight training to muscular fatigue to benefit from stronger bones, tendons and ligaments. I am not saying that we have to use heavy weights. The key here is form. I see no recommendations for cardiovascular training that even meets the minimum requirements/guidlines for ACSM, (American College of Sports Medicine). That is what certified personal trainers by nationally accredited associations use like myself. Have I had to stop personal training clients?

Yes. Have I stopped working out in modified formats to levels of fitness that far surpass healthy indiidualsI have rheumatoid arthritis. RSD too. Without going into depth, I see all of these questions unanswered. Why? None of these videos are exercise. They do not even fit Neanderthal levels of gathering and surviving. Hunting? We'd all be without. Get on the cardio machine that your body can tolerate. I love the back-stroke story. Go for it, Strokey! Now that is a perfect example of overcoming injury and working the body to help with pain and further injury.

If anyone who is taking ibuprofen thinks that this can be the answer to RA pain or if they think that supplements are the answer I would ask them to go get checked by a Rheumie. Core conditioning starts not only with the outer muscles of the rectus abdominus (the six pack area), the obliques, external and internal (our waistline) and erector spinae (the longitudinal back muscles) but also more important and vital to trunk stabilization and skeletal health especially with degenerative or auto immune disease are the intrinsic core muscles. They are the TA, or transverse abdominus and multifidus to name a couple. These are the most inner core muscles that brace your spine. Most people with lower back problems can not activate the TA on crunches.

The core is where we are strengthening from within. Pilates! Everyone should start with basic mat Pilates after medical clearance and a postural analysis.

Seriously, these videos are really not in the realm of what perhaps a lot of you are questioning, even then - not a challenge unless you have real serious limitations. Only - your Dr. has the duty to make the call. Only a smarter Dr. would have you work with a great physical therapist since Drs. really do not know a thing about exercise kinesiology.

Hope this Helps.

Susanne Reary - so what kind of rotator cuff exercises and physical therapy are you doing? That is the question you need to answer for yourself: are you doing anything? Guess what, I have arthritis in my left gh joint so that shoulder has some arthritis but does that stop me from push ups and does my 6 major surgeries give me an excuse not to do military push ups and advanced exercises?

Like I said, it starts with the core, and ends positively with belief even with - your little nerve damaged foot here, or your little fracture there etc. and don't we have it everywhere (?) - is no reason to stop life and go for it. Not like a walking zombie. Not like a little pool class. I am talking about looking at what REAL exercise can do for you if you have the right form.
Liza
21 Oct 2009, 08:02
Taking turmeric and ginger root

What amount should I take of the above mentioned?
Peggy
02 Sep 2009, 16:01
I've had arthritis most of my life and spent years on cox 2 inhibitors. For the last four years I've only taken supplements such as: Turmeric, ginger root, and fish oil. I am afraid of heart trouble since it runs in my family. I am not pain free but I know what I am taking helps. On a very bad day I will take Ibuprofen.
Diane
18 Aug 2009, 13:45
After practicing Hot Bikram Yoga for one month, 3 to 4 days a week, my pain was virtually gone. I loved it. Hot Bikram Yoga isn't for everyone. The room is around 104 degrees F with the humidity of 80% or more for 90 minutes. Non-aggressive yoga also works for me. The problem is sticking to it.
Ken
17 Jul 2009, 12:24
Found this (if you didn't get an answer to your questions about temperature):

•The water temperature should feel soothing and comfortable, not hot. In a pool, water temperatures from 83 to 88° F are usually comfortable for exercise.

http://www.arthritistoday.org/fitness/stretching-and-flexibility/upper-body -exercises.php
Albert Dishoian
10 Jul 2009, 23:28
Hi..Iam 43 yrs.old and in good shape and just learned last year that I have Osteoarthritis especially in my shoulders & knees. I have been a massage therapist for many years and I'm afraid of now losing my career.I have been unable to perform my work or my workouts with heavy weights due to on going pain in my joints. I have a recently changed my diet to mostly vegetarian and I also take supplements such as fish oil ,glucosamine with MSM and calcium with K&D, and multivitamin..though I am not feeling and benefit or relief.Please help!!
Karen Jones
22 Jun 2009, 17:33
I am thirty-nine years old, and I have had rheumatoid arthritis since I was 19. It has stayed mostly in my feet, ankles, hands, and wrists. I am interested in strengthening my "core." I know that I may be at a higher risk for heart problems because of my disease, and that a strong core makes problems with the heart less likely. What types of exercises are good for my core and heart, but are not going to be hard on my hands and wrists.
Lon Haney
11 Jun 2009, 10:49
I have D.I.S.H. and have lost all movement in my back and neck. What kind of exercises are recommended for a long time "Couch Potato"?
Pauline Layer
28 May 2009, 01:14
I suffer from constant arm and shoulder pain. I have a small pool and would like to do some exercises. Would the backstroke be good to relieve some of the pain?
carol
22 May 2009, 13:41
could you please tell me what the temperature of the water should be for arthritis water classes
Silvia
21 May 2009, 18:45
Where are the answers to these questions that many of us share????????????????
Carl Ellis
08 May 2009, 13:41
Hello, I have Polymyalgia Rheumatica,also increased platelets and taking hydroxyurea. Tried painting railing on deck and have been in awful pain trouble sleeping, cannot take predisone,been taking ibruporfin. Not helping much. I do not execerize and should, what kind of pillow should I have and what exersizes should i do? Thank You very Much for he helping me. I am 72 years old Carl Ellis
Sharon
24 Apr 2009, 22:37
Could someone please tell me the suggested temperature of a pool that has water arthritis class.
Susanne Reary
01 Apr 2009, 02:20
Last summer I tried swimming using the backstroke. Maybe my technique is no good because I started having pain in my left shoulder when I raised my arm overhead or across the chest. It turned out, after seeing a shoulder Orthopedic doctor, that I have arthritis in my AC (acromeoclavicular) joint.
Kathy
31 Mar 2009, 11:07
I have walked in a pool (Arthritis Class) for the past 10 years but at their reccomendion, in the deeper water at shoulder level. They state this prevents neck and shoulder pain. (Nonswimmers have found this to be true and have over come there fear of deep water) In several of your "Do's", you state walking in the shallow end? Can you explain the pros/cons? I have been successful in what I have been doing but wonder if I am unknowingly hurting 'something' with too much resistance in the deeper water. Thank you, anxiously awaiting your reply. K Peugh
Frances Sheffer
31 Mar 2009, 09:02
When you talk about walking in the shallow end of the pool, what depth of water should you be in--to knees, to hips, mid-chest?
Jennifer Good
20 Mar 2009, 08:22
I had to have hydrotherapy while recovering from osteomyelitis and endocarditis. As I got better I decided to start swimming as a form of exercise in a heated pool. I could only do backstroke as I had suffered a broken neck when younger and had considerable stiffness in my neck and shoulders. So it was really by accident that I have found doing regular backstroke has worked wonders on this long term neck condition. I'm really happy that out of a serious illness I have found an exercise which has been highly beneficial for my pre-existing neck condition. I would highly recommend it to anyone with similar neck and shoulder problems.

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