Exercises for Older Adults to ease common aches and pains, Shoulder Pain
Week 4: Shoulder Pain
Vintage Fitness personal trainers work with clients to understand where they have pain and design exercise programs to help to ease the pain. This is the last of a 4 week series focusing on common aches and pains that our clients have. If you have questions or live in the Toronto area and would like a consultation drop me a note erin@vintagefitness.ca.
Shoulder pain is one of the most common pain points for older adults. It can be caused for a number of reasons such as frozen shoulder, rotator cuffs tears arthritis. The shoulder is a complicated ball and socket joint, persistent pain should be assessed by your physiotherapist.
Keeping the shoulders moving in a pain free range of motion is important. Try these exercises to help keep your shoulders lubricated and moving.
Bicep Curl
Benefits of this exercise: Builds arm strength for lifting and carrying
Tips:
- Stand Tall
- Use the upper arms to lift instead of “rocking” up using your hips.
How many should I do?
- Do 10
Video:
Mid back strengthening
Benefits of the exercise:
Benefits of the exercise: Building strength in the mid back will improve your posture and help to ease neck pain
Tips:
- Keep your shoulders relaxed
- Feel your shoulder blades move together as you pull your elbows down
How many should I do?
- 10
Video:
Neck and Shoulder Stretch
Benefits of the exercise: Eases pain in the neck and shoulders
Tips:
- Keep your shoulders relaxed
- Grab hold of your wrist and tilt your head in the same direction that you are gently pulling your wrist
How many should I do?
- Hold for 30-60 seconds on either side
Video:
Shoulder Circles
Benefits of the exercise: Improves range of motion in the shoulders
Tips:
- Keep your shoulders and neck relaxed
- This exercise should not be done with weight
How many should I do?
- 8-10 circles on either side
Good Luck!
Erin
Vintage Fitness
Vintage Fitness is an in home personal training company in Toronto, Canada. We specialize in energizing the lives of people over 50 with exercise.
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