shoulder-exercises | Spring Chicken

5 shoulder exercises

Upper body and shoulder exercises can not only improve function in older adults, it can actually reverse some of the muscle loss and deterioration associated with ageing. Here are some exercises to encourage your upper body to feel stronger and more flexible.

1. Bicep Curls

Purpose of this exercise
Strengthens the upper part of your arm.
Will make lifting activities easier.

Step 1.  Hold the weight in your hand at your side.
Begin with your shoulders straight and your palm inward.
Step 2.  Bend your elbow toward your shoulder while turning your palm up.
Return to the start position and repeat 10 times.

Tips:
Keep your shoulders back.
Make sure to completely straighten and bend your arm.
Breathe out as your arm comes up, and breathe in as your arm comes down.

2. Overhead Elbow Extension

Purpose of this exercise
Strengthens your upper arm muscles.
Improves your ability to lift your arms above your shoulders when reaching high to a shelf.

Step 1. Hold the weight in your hand.
Position your arm overhead.
Step 2. Straighten out your arm toward the ceiling.
Return to the start position and repeat 10 times.

Tips:
Do not hold your breath.
Support your exercising arm by holding at the elbow.

If your back feels strained, sit in a chair with good back support.

3. Tricep Kickbacks

Purpose of this exercise
Strengthens and tones the upper arm.
Improves your ability to rise from a chair.
Makes reaching to a high shelf easier.

Step 1. Lean over your knee if sitting, or over a chair or table if standing.
Hold the weight in your hand.
Step 2. Straighten your elbow behind you as far as comfortable.
Return to the start position and repeat 10 times.

Tips:
Maintain body position.
Keep upper arms and elbows stationary.
Do not swing the weights.
Move at a slow to moderate speed.

4. Diagonal Shoulder Raise (Inward)

Purpose of this exercise
Build the strength in your upper arm and back.
Increase the mobility of your shoulder for better arm swing while walking.
Add to your ability to reach overhead.

Step 1. Sit or stand with weight in your hand at your side.
Hold palm outward.
Step 2. Sit or stand with weight in your hand at your side.
Hold palm outward.

Tips:
Keep breathing during this exercise.
Move at a slow to moderate pace without momentum.

If it is painful during the final part of the movement, only exercise in the pain free range.

5. Diagonal Shoulder Raise (Outward)

Purpose of this exercise
Strengthens the upper arm, back and shoulders.
Improves your shoulder mobility.
Increases your ability to comfortably reach overhead.

Step 1. Sit or stand with weight in your hand crossed over to your opposite hip with the palm inward.
Step 2. Lift your arm up and across your body to the side ending with your palm outward.
Return to the starting position and repeat 10 times.

Tips:
Make sure to keep breathing.
Hold the weight with a medium pressure, not too tight.
Extend the elbow fully to the side.
Maintain your upper body posture.
Don’t use more than 2 pound weight if you have shoulder problems.

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