Relax the shoulders

Five exercises in five minutes for older adults

Our shoulders so often get tight and stiff, whether it's because of poor sleep, feeling cold, or hunched posture. Exercise is a great way to loosen all those knots in the shoulders. Try to fit in these stretches whenever you feel the shoulders start to tighten up.
1. SHOULDER LIFT
Lift one shoulder up high towards ear, then relax and drop the shoulder back down.

Repeat on one side, then swap to other shoulder.
Older adult lifting shoulder exercise
2. FORWARD & BACK
Curl both shoulders forward as far as possible, without hunching up, then pull them back behind body.

Repeat forward and back.
Seniors exercising shoulders forward and back
3. SHOULDER CIRCLES
Move one shoulder forward, up, back and down in a circle.

Reverse the direction of circle, then repeat with other shoulder.
Senior circling shoulders exercise
4. JOINT RELEASE
Bend forward, engage abdominal muscles, and let one arm hang down towards floor. Keeping arm relaxed and draw small circles with hand inwards.

Reverse directions, then repeat with other arm.
Older adults arm hanging down to floor
5. BLADE SQUEEZE
Clasp hands together behind back and gently lift hands up and away from body. Squeeze shoulder blades together and keep shoulders down.

Relax arms down, then repeat.
Older adults hands clasped behind back.

Looking for more? Come exercise with us!