Have you been feeling heaviness around your shoulders lately? Many people experience shoulder fatigue due to poor posture, lack of exercise, and feeling cold.
Here are some easy shoulder exercises to help ease these concerns for older adults.
They’re full of ideas you can keep up with comfortably, like using a towel or a ball and moving the shoulder blades in a pleasant way.
By moving your body a little each day, you can promote circulation and potentially improve posture and shoulder stiffness, so please try them at your own pace!
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[For Seniors] Shoulder Exercises and Stretches: Relieve Chronic Pain and Stiffness (1–10)
Slow Newspaper Stick ExercisesNEW!
The newspaper-stick exercises made by rolling up newspaper are thick, easy to grip, and can be done with items you have at home, making them perfect for older adults.
Hold the newspaper with both hands, raise it up and down, and take deep breaths.
While holding the newspaper, move side to side and lower the stick along your legs; if you have back pain, move only within a comfortable range.
Moving forward and backward while holding the newspaper and counting the numbers out loud helps maintain cognitive function and makes the exercise much more effective.
Using familiar newspaper lowers the barrier to exercising and may help you relax while doing it.
Stretches to relieve chronic, painful shoulder discomfortNEW!
When your shoulder hurts, even just sitting can be tough, right? Here are some stretches to help ease that kind of chronic pain.
First, sit in a chair and tilt your head to either the left or right.
With the hand on the tilted side, hold the side of your face to maintain the tilt, then slowly shake your head left and right.
Next, interlace your fingers behind your head and alternately close and open your elbows.
These are simple stretches, so try incorporating them into your daily routine.
If you experience dizziness, please don’t push yourself.
Shoulder Blade Flexibility ExercisesNEW!
The scapula is an inverted triangular bone that plays an important role when moving the arms and maintaining posture.
When it becomes stiff, it can cause shoulder stiffness.
Let’s try exercises that improve scapular flexibility.
Place both hands on your shoulders and alternately lean your body left and right to stretch your sides.
Next, keeping your hands on your shoulders, raise and lower your elbows, and then bring them together and open them in front of your body.
You can do this while sitting in a chair, and the movements are simple and easy to follow.
Use this exercise to address the causes of shoulder stiffness and ease chronic pain.
Scapula Chair ExercisesNEW!
You know those times when your shoulders feel heavy and sluggish? Sitting in the same position for long periods, lack of exercise, and even air pressure can have an effect.
Press the stiff area with one hand and move your shoulder by bending your elbow and opening and closing your arm.
The key is to gently press the stiff spot when you open.
While holding it with the opposite hand, rotate your shoulder forward and backward as well.
Count out loud and tackle it with energy.
By targeting the muscles precisely as you move, you may feel the stiffness gradually ease.
Refreshing your neck and shoulders: Morning activity danceNEW!
The way your neck and body feel heavy can change depending on how you’re feeling that day or the air pressure and your mood, right? These are recommended stretches you can enjoy without getting bored, even for older adults, while playing your favorite music.
Tilt your head to the left and right, and raise and lower your chin.
This will help release stiffness around the neck and shoulders.
Place both hands on your waist, and try rhythmic toe touches—it might make it more fun to keep at it.
With your fingers interlaced behind your head, lean and move side to side to help relieve tension around the shoulders as well.
Whatever movement you do, don’t hold your breath—breathe slowly in and out as you move.
Stretching exercises to relieve neck and shoulder tensionNEW!
This is an exercise that moves your whole body and helps you feel positive.
It’s great because you can do it either seated in a chair or standing.
First, raise your knees at your own pace and march in place.
Step to the side, place both hands on your hips, and stretch your arms to the side and diagonally upward.
Don’t forget to take deep breaths—repeat the motions while inhaling and exhaling.
Counting out loud with energy and moving to the rhythm also stimulates your brain.
5-Second Exercises to Relieve Stiff ShouldersNEW!
What makes this stretch appealing is that even older adults can easily do it at their own pace to gently relieve shoulder stiffness.
The key is to shrug your shoulders, hold for five seconds, then release all the tension.
Repeating the same movement three times will help loosen the muscles around the shoulders.
Since it can be done while sitting in a chair, it’s recommended for those who feel unsteady on their feet.
It may help to keep your gaze straight ahead, looking into the distance.
Try to stay aware of your breathing and relax as you do it.