Losing strength in shoulders can impact how you perform your daily activities. This is why it is important for the elderly to incorporate shoulder exercises in their fitness plan.
Shoulder exercises for elderly need not be complicated or difficult. Simple exercises can be very effective when done regularly. You can add shoulder exercises to physical therapy routines or perform them separately if your bones and muscles are healthy. You can combine neck and shoulder pain exercises to do once or twice a week. Alternatively, you can do all upper body exercises 2-3 times a week.

Here are six easy shoulder exercises for elderly.

Shoulder Circles

These are simple shoulder exercises for the elderly. They can be done to warm up shoulder muscles for the rest of your routine.
Stand with your legs at least a foot apart. Hold your shoulders with your finger and rotate them clockwise and counterclockwise for 5-10 times. You can also sit in a chair and perform this exercise. This is also a good exercise for seniors who have achy shoulder muscles. It can also lower strain risks. It is safe to do as there are no leg movements and no risk of falls. It is also not very strenuous.

Shoulder Shrug and Roll

Stand or sit in a chair to do these shoulder exercises for the elderly. Keep your hands by your side. Move your shoulders up towards your ears one at a time or simultaneously. In this extended position, roll your shoulders 5-10 times. Bring them down, extend them again and repeat.
This is a good exercise for older adults as it gives your shoulders strength to lift objects. This exercise also involves simple movements and therefore it is safe for seniors. If you are looking for shoulder blade pain exercises then the shrug and roll may be helpful for you.

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Shoulder Raise – Diagonal and Inward

Stand with your hands by your side. Extend each arm one by one towards the other shoulder. Be careful to move arms slowly. Exhale with each upward movement; inhale with downward ones.
You can do these shoulder exercises for elderly standing up or sitting in a chair. With no fast movements, they are safe to perform even if you have achy bones. These exercises can strengthen your shoulders as well as upper arms. They can also improve mobility in your shoulders.

Shoulder Raise – Sideways and Upward

Stand or sit in a chair. Slowly raise both arms by your side simultaneously; palms facing downwards. Now, raise them above your head and bring the arms down. Repeat for 5-10 times.
This exercise improves functioning of shoulder muscles. It also strengthens arms and chest. It is safe as there are no swift movements involved in this exercise.

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Shoulder Stretch

Stand with feet apart. Hold your arm by elbows for support. Extend it towards the opposite shoulder. Repeat the movement with your other arm. This exercise can provide relief from aching shoulder muscles and also make them more flexible. This exercise involves gentle arm movements without weights. So, this is safe for seniors to do on a regular basis.

Shoulder Rows

Sit in a chair with arms extended in front of you. Ensure that you point thumbs upwards and keep your arms a bit bent. Bring elbows towards you by the strength of your shoulder blades in a rowing movement. Repeat 10-15 times. This exercise is beneficial for strengthening shoulders and arms. It is safe as no weights are involved and you can sit and do it.
Always remember to consult your physician before beginning any of the aforementioned exercise routines.

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