Exercises to Strengthen Shoulders for Senior Citizens
The shoulder, a complex structure in the human body, plays a crucial role in our daily lives. Its highly mobile joint, supported by a range of tissues including bone, cartilage, and ligaments, is essential for performing many activities of daily living. As we age, keeping our shoulders healthy becomes increasingly important for maintaining independence.
Routine exercise is crucial for healthy aging, as it can help counteract the natural loss of muscle mass and flexibility in older adults. Strength and conditioning exercises for the shoulder can help prevent injury and maintain strength and mobility as we age.
Here are some exercises recommended by the American Academy of Orthopedic Surgeons (AAOS) and the United Kingdom's National Health Service (NHS) for older adults:
- Wall slide: Stand facing a wall, place forearms on the wall, engage the core and scapulae, and slide arms up the wall while maintaining contact with the entire forearm. Perform 2 sets of 8 to 10 reps.
- Shoulder flex: Lie on your back, raise your arms in an arc over your head, and pause when a gentle stretch is felt in your shoulders. Perform 2 sets of 8 to 10 reps.
- Sidelying shoulder external rotation: Lie on one side, hold a lightweight object, rotate your arm at the elbow toward the ceiling, and return to the starting position. Perform 2 sets of 8 to 10 reps with each arm.
- Arm swings: Bend over and move your arms forward, backward, and sideways for 10 repetitions each, alternating arms and performing 2 sets after a 1-minute rest.
The shoulder pendulum exercise, recommended by the NHS, involves standing and swinging your arms gently forwards and backwards, aiming to create a pendulum motion.
These exercises offer general conditioning for the shoulders. For exercises to address pain or help recover from a specific injury, it's essential to consult a healthcare professional.
The shoulder is home to various muscles, including the deltoids, teres major, rotator cuff, trapezius, latissimus dorsi, and levator scapulae. Shoulder injuries can be related to tendon inflammation or damage, instability, arthritis, or fracture. The treatment plan for shoulder pain or injury varies based on the nature of the issue.
The National Health Service also recommends specific exercises for older adults to strengthen and condition the shoulder joint focusing on gentle range-of-motion activities, resistance training with light weights or bands, and functional movement exercises to enhance stability, flexibility, and muscular support around the joint. These exercises should be done regularly and progressively to improve shoulder function and reduce the risk of injury.
Remember, maintaining overall health and wellness as we age is essential, and incorporating these exercises into your routine can help keep your shoulders strong and healthy for years to come.
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