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

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

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

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

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

Click to Call    416-951-7978

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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