Shoulder & Arm Exercises for Senior Citizens

Exercise is valuable for people of all ages. For senior citizens who suffer from arthritis or who are subject to osteoporosis, moderate upper body exercise can help keep joints flexible, improve range of motion and strengthen weakened muscles. Gentle shoulder and arm exercises can be done while seated, even in a wheel chair.

Ask Your Doctor

• Always consult with your physician before beginning any exercise program. A physical therapist or doctor can usually recommend specific exercises that will help a patient's condition without causing pain.

Range Of Motion

• Begin your range of motion exercises simply by turning your head from side to side. Look straight in front of you, then turn your head to one side, hold for several seconds, and then turn to the other side. Start with five turns to each side.

  Now rotate your shoulders gently in a circular motion, starting front to back and then reversing, back to front. Don't force the movement. Repeat two more times to start.

  Put your hands raised in front of you with your palms together, and then raise them over your head as if you were going to dive. If doing both arms at the same time is too difficult, start with one arm at a time.

  This one is more difficult: Raise one arm, and reach behind you as if you were going to pat yourself on the back. Bend the other arm behind you, and try to touch the fingers of both hands. Again, don't force the movement. Hold the position for several seconds; then alternate arms.

  While seated, put your hands on your thighs, palms down, and then raise your hands to your shoulders, palms facing inward. Repeat four more times to start.

Using Weights

• These exercises can be done using one-pound weights in each hand and repeating each set five times and gradually increasing the number of repetitions.

  Seated or standing, hold your arms down at your sides with your palms facing inward, holding the weights. Raise both arms to the sides until they are level with your shoulders. Hold this position; then slowly lower your arms back to your sides.

  Sit or stand with your arms at shoulder height, palms facing upward holding the weights. Slowly bring your hands in toward your shoulders; then return to their original position.

  With the backs of your hands against your chest, palms facing forward, push your hands outward as if you were doing the breaststroke; then return to the starting position.

  With your elbows bent and your hands at shoulder level, slowly raise the weights straight up, and slowly return to the resting position.