5 Best Shoulder Stretches for Seniors: A Comprehensive Guide

Shoulder issues can be a real pain, especially as we age. But hey, you’re not alone! This article is your ultimate guide to shoulder stretches for seniors. I’ll cover everything from the types of stretches to the equipment you’ll need. Let’s dive in!

The Importance of Shoulder Stretches for Seniors

Shoulders do a lot of work. They help you lift things, reach for stuff, and even give hugs. Over time, our shoulders can start to hurt or feel stiff.

With time, shoulder muscles (rotator cuff muscles) and joint capsule can become less stretchy and less flexible. That means the chances of shoulder tightness or pain are increasing gradually.

Experiencing the pain in the shoulders can be annoying, and not to mention how negatively can impact the function of the shoulder joint.

But, with regular stretching, you have a good chance of avoiding shoulder tension as a senior. Let me show you one of the best shoulder stretches for seniors you can do at home.

5 Best Shoulder Stretches for Seniors

The Towel Stretch

Start by holding the towel in your both hands, while holding your hands behind your back. (see the picture).
From this position, gently push with your lower arm towel towards the opposite side.
Hold this stretch for 30s.

Wall Stretch for Lats

Start from a standing position with your elbows resting on a wall, just above your head.
From this position, lean forward with your upper body, increasing the stretch in the shoulder joint.
When you find the appropriate stretch intensity, hold this position for 30s.

Chest and Shoulder Stretch

Start from a standing position, side facing the wall.
Place one underarm on a wall while you keep your elbow bent at 90 degree.
Step forward with the closest leg to a wall.
Lean gently forward with your chest, increasing the stretching in pectoralis muscles and shoulder joint as well.
Hold this position for 30s.

Overhead Stretch

Start from a standing position.
Place one arm above your head and bend it so you reach towards your opposite shoulder blade.
Use the other hand to gently pull your elbow towards the opposite side.
Hold this stretch for 30s.

Cross Arm Stretch

Start from a standing position.
Place one hand to the opposite shoulder.
Use the other hand to pull your elbow to the opposite shoulder until you feel a pleasant stretching in your shoulder joint.
Then, hold this stretch for 30s.

Precautions and Safety Tips When Stretching Shoulders as Senior

Don't rush into stretch

Slowly build the tension in your muscles when stretching to avoid the potential muscle injuries.

Hold static stretch for 30s

Avoid overstretching your muscles by limiting the time you hold the static stretch.

Avoid compensating with head and neck movement when stretching shoulders

Focus on isolating the shoulder joint/shoulder blade when stretching shoulder as a senior.

Consult your doctor

If you experience any pain or discomfort when stretching your shoulder.

The Right Stretching Tools for Seniors

If you’re a senior looking to take your shoulder flexibility to the next level, this Secrets of Stretching eBook is a game-changer. This comprehensive guide dives deep into the science and art of stretching, specifically tailored for the needs of seniors.

It covers everything from basic stretches to advanced techniques that target the complex shoulder joint.

The eBook provides step-by-step instructions, illustrations, and even includes precautionary measures to ensure you’re stretching safely and effectively.

By incorporating these stretches into your routine, you’ll notice improved flexibility, reduced pain, and enhanced overall shoulder function and posture.

It’s not just an eBook; it’s an investment in a pain-free, more mobile future!

Buy Now

You Might Benefit from Reading These Articles

For more on stretching equipment, check out this guide on the Best Stretching Equipment for Home.
Want to prevent falls? Here’s my article on Stretching for Seniors to Prevent Falls.
For dynamic stretches, read this piece on Dynamic Stretches for Older Adults.
If you’re a beginner over 50, you might find my Stretching Exercises for Beginners Over 50 helpful.
Looking to improve your posture? Don’t miss my guide on Stretching for Seniors to Improve Posture.
For illustrated guides, check out our Stretching Exercises for Seniors with Pictures.

Author

My name is Trivo. I'm a physiotherapist and I enjoy exercising, learning new stuff in physio and fitness world, and sharing my knowledge and point of view in this field.

How Often Should You Stretch?

According to science, stretching from more than 30s will not improve your flexibility, but will lead to a greater decrease in muscle performance. Especially if you hold the stretch for more than 60s. This is a short answer. Let's see what else science has to say about stretching and flexibility and if you can learn to do splits at 30,40 or even 50.

Stretching is Making Tight Hip Flexors Even Tighter? Fix Hip Flexors Without Stretching

Sometimes you can feel like stretching is making tight hip flexors even tighter when you are not seeing the results you expect after stretching hip flexors. Most of the time, you might think your hip flexors are tight, but they are usually weak and underactive. Using a simple test you can see if your muscles are tight or weak.

Anterior VS Posterior Pelvic Tilt: Difference And Exercises

The difference between anterior and posterior pelvic tilt is enormous, starting from the way those pelvic postural issues arise, how they influence your body function and how you should treat anterior or posterior pelvic tilt. Let's see first what is causing anterior and posterior pelvic tilt, and afterward what you can do to improve pelvic posture.