A senior does a wall push on outdoor

Shoulder Exercises at Home for Seniors

As we age, it is essential to prioritize our health and well-being. Regular exercise is one way to stay healthy; for seniors, shoulder exercises are a great way to maintain flexibility, strength, and stability in the shoulder joint.

If you are a senior looking to reduce shoulder pain, prevent injury, or stay active, shoulder exercises can be beneficial. You don’t need any special equipment, as these exercises can be done from the comfort of your own home. Below are some shoulder exercises that are suitable for seniors:

Shoulder Exercises at Home for Seniors

Shoulder Rolls

Images of shoulder rolls

Start by sitting or standing up with your back straight. Circle your shoulders forward for 10 repetitions. Then, rotate your shoulders backward for another 10 repetitions. Doing this exercise regularly can help to increase shoulder mobility and reduce tightness.

Wall Push

A man does the wall push exercise

To start a wall push-up, stand a few feet away from the wall and place your hands shoulder-width apart on the wall. Make sure your head, spine, and heels are all in a straight line. Bend your elbows and lower your chest towards the wall, then push back to the starting position. Aim for 10-15 repetitions for the best results. Wall push-ups are a great way to increase upper body strength in your shoulders, chest, and arms.

Arm Circles

Doing arm circles is a great way to increase shoulder flexibility and mobility. Start by extending your arms out to the sides, parallel to the floor. Then, slowly make 10 small circles with your arms, gradually increasing the size of the circles each time. Once you have completed 10 circles, switch directions and repeat the same process.

Resistance Band Exercises

Grasp one end of the resistance band in your hand and place the other end under your foot. Keeping your elbow slightly bent, lift your arm upward and outward against the band’s resistance. Do this 10-15 times on each side. Resistance band exercises are an effective way to strengthen the muscles around the shoulders and arms.

Overhead Arm Raises

Start by standing or sitting with a good posture and your arms relaxed at your sides. Then, raise both arms outwards and above your head, slightly bending your elbows. Lower your arms back to the starting position and do this movement 10-15 times. Doing this exercise will help to strengthen and stabilize your shoulder muscles, particularly the deltoids.


When undertaking these exercises, it is key to be mindful of your body and begin with a low intensity. If any pain or uneasiness is experienced, it is advisable to seek advice from a medical professional or a certified fitness instructor.

Additionally, performing an adequate warm-up and cool-down, including stretching, can help lower the chance of harm and optimize the benefits of these exercises.

Let’s make our shoulder health a priority and start incorporating some shoulder exercises into our daily routine. Even a few minutes each day can help us stay independent, avoid any shoulder problems, and live an active and enjoyable life. So, let’s get moving!

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