Advancing years have some impact on the body, and science cannot put a stop to this phenomenon. Some may even become weaker as they age, thus making exercises hard to do for them at this time. If you care for your health and those of your loved ones, working out is a must. Include shoulder exercises in your list if you want to maintain strength and independence.
Shoulder exercises improve muscle size and length, promote bone mineralization, and put a stop to osteoporosis. It also reverses muscle loss for some, while improving body functions, and stabilizing the muscles. Here are some shoulder exercises to consider for older adults in the family and community.
# 1 – Bent Over Row
Lean over a table or chair while standing. If you want to perform the exercise while sitting, make sure that you lean over your knee. Carry the weight in one of your arms, while providing support to yourself as you hold onto your knee or the piece of furniture you are leaning on, using the opposite hand. Raise your arm, lifting your elbow up to shoulder level. Do ten repetitions of this exercise each time, and you will also be able to improve your shoulder’s range of motion.
# 2 – Biceps Curl
Hold the weight at your side with your palms facing inward, and your shoulders straightened. From there, lift the weight toward your shoulder, slowly turning your palm upwards. Lower your arm back to its original position then perform again until you have done ten repetitions. This exercise strengthens not just the shoulders, but the upper arm and elbow as well.
# 3 – Diagonal Outward Shoulder Raise
Hold a weight in your hand while sitting and the hand poised over your opposite hip. You can also perform the exercise while standing if you want. Your palm must face inward, then lift your arm up moving across your body going to the side. Once you have ended this motion, make sure that your palm faces outward. Give regards to your breathing, making sure that you are not holding the weight tightly or loosely. Performing ten repetitions each time will promote shoulder mobility.
# 4 – Shoulder Rolls
You can perform this exercise while sitting or standing. Make sure you have weights in your hand, and that your feet are shoulder-width apart. Raise your shoulders going up to your ears. Bring it back before going down. Twenty repetitions of this exercise will help a lot in stabilizing your shoulder blades. This will make it easier for you to lift heavy objects later, as you also improve your shoulder’s mobility.
Shoulder exercises are proven beneficial not just for the said body part, but for other body parts involved in the exercise. It can help steady your grip, and strengthen your upper extremities. When you choose to live at Discovery Village At Castle Hills, we will make it a point that shoulder exercises will be offered as part of your daily activities. Our health and fitness plan are also designed to promote overall wellness.