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 JUNE 4, 2003 Good Moves for Knee and Shoulder Pain Two joints commonly affected by arthritis, the knee and the shoulder, can benefit from isometric and isotonic exercises. Isometric exercises involve tightening a muscle for five to ten seconds, without moving any other body part, to tone, or condition, muscle fiber. Isotonic exercises are exercises in which you push against a moveable resistance, such as free weights (dumbbells or barbells), elastic bands or a machine. Both types of exercise can strengthen the quadriceps muscles that support the knee or the rotator cuff muscles, the four small muscle/tendon units that help stabilize the shoulder. Isometric for the Knee Lie flat on your back on a firm bed, couch or the floor with heels on the ground and toes pointed to the ceiling. Tighten the muscles on the front of the thigh. Hold for a count of 10. Do three sets of 15 repetitions every other day. Isotonic for the Knee Sit on a firm chair with a folded towel under your thigh. Prop your foot on a footstool so that your knee is slightly bent. Place a light weight (1-2 pounds) around the ankle (either strap it on or hang it from a bag) and lift your foot to straighten the knee. Then lower your foot back to the stool slowly. Do two sets of 20 repetitions. Use a weight you can lift 20 times without pain. Progress to three sets of 20 repetitions, then add slightly more weight and do two sets of 15 repetitions. Another good exercise is the mini-squat. Stand with your feet shoulder-width apart and squat down a few inches, as if you were about to sit in a chair. If your knee hurts, support your body weight with a chair or counter as you squat. Do the same number of sets and repetitions as above. Isometric Shoulder Exercises Lie on your back with your right elbow flexed to 90 degrees and held close to your body. Grasp the outside of the right wrist with your left hand and attempt to move the right hand outward, resisting the motion with your left hand. Do not allow your right arm to move. Hold for 6 seconds. Relax for 10 seconds. Do 2 to 3 sets of 15-20 repetitions. Repeat by grasping the inside of the right wrist with the left hand and resisting an inward motion for the same amount of time and sets and repetitions. Isotonic Shoulder Exercises Stand with your feet shoulder-width apart. Hold a light weight (1-2 pounds) in your hand and bend that elbow 90 degrees so the weight is waist-high. Rotate your arm outward away from your body. Keep your elbow at your side and forearm parallel to the floor. Do 2 to 3 sets of 15-20 repetitions. Repeat by rotating your arm inward across your body for the same number of sets and repetitions. You can also do these exercises using a pulley or cable system set to a light weight. In addition, you can strengthen your shoulder blade muscles by doing shoulder shrugs. While sitting, lift both shoulders up toward your ears and then drop them as low as they can go. Do 2 to 3 sets of 15-20 repetitions. |
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