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Shoulder Rehabilitation Exercises For Seniors And The Elderly

Shoulder rehabilitation exercises for seniors and the elderly, like the shoulder press lying down, is essential in building your upper body and back strength.  

This will help when you need that extra bit of power to push open that heavy department store door or when reaching across the table to pick up the turkey plate!

Having a strong chest is more important than you may realize in our daily life.

A strong chest will help push up from a chair for example.

Also simply carrying a handbag or suitcase in our hand can be helped by strong chest muscles.

Give the exercise below a try. Make sure you keep your breathing regular (don't hold your breath) and move in a controlled manner.

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Shoulder Press

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Purpose of this exercise

• Improve the mobility of your shoulder and chest.
• Increase your strength when reaching forward or lifting with two hands. 

How to do it:

Step 1

• Lie on your back on your bed or the floor.
• Position head, torso and buttock flat on the surface.
• Hold weights in your hands with your elbows bent at 90 degrees.

Step 2 

• Lift arms up toward the ceiling pointing elbows out.
• Return to the starting position and repeat 10 times.

Breathing:

• Exhale during the upward movement phase.
• Inhale during the downward movement phase

Tips:

• Make sure your are able to get up from the floor before trying this position.
• Don't hold your breath. 
• Grip the weights with a light to medium pressure.
• Keep forearms parallel.
• Push weights to full elbow extension.

Take it up a notch:

• Raise your shoulders off the surface during the upward movement..
• Try this with an elastic band. Simply place it behind your back before lying down. 
• When lowering weights, touch your outer chest.

Try these other upper body exercises

Watch These Exercise Videos

1. Bicep Curls

• Strengthens the upper part of your arm with elbow exercises.
• Will make lifting activities easier.

2. Overhead Elbow Extension

• Strengthens your upper arm muscles with this arm workout.
• Improves your ability to lift your arms above your shoulders when reaching high to a shelf.

3. Tricep Kickbacks

• Strengthening and toning arm workouts.
• Improves your ability to rise from a chair.
• Makes reaching to a high shelf easier.

4. Diagonal Inward Shoulder Raise

• Build the strength in your upper arm and back with arm training.
• Increase the mobility of your shoulder for better arm swing while walking.
• Add to your ability to reach overhead.

5.Diagonal Outward Shoulder Raise

• Strengthens the upper arm, back and shoulders with arm toning.
• Improves your shoulder mobility.
• Increases your ability to comfortably reach overhead.

6. Shoulder Rolls

• Improves the mobility with shoulder shrug.
• Stabilizes your shoulder blades for heavier lifting.

7. Overhead Press

• Improve the ability to safely reach overhead
• Stabilizes the back muscles shoulder rehab exercises.
• Increases the mobility of the shoulder joint.

8. Shoulder Press Lying Down

• Improve the mobility of your shoulder and chest with shoulder rehabilitation exercises.
• Increase your strength when reaching forward or lifting with two hands. 

9. Upright Rows

• Increase the strength in your upper arms and back with upper arm exercises.
• Improve your ability to lift heavier objects around the house.
• Assist in the mobility of your shoulder and elbow joints.

10.  Bent Over Rows

• Strengthens your upper arm and back with shoulder workout.
• Improves your ability to pull and lift.
• Increase shoulder range of motion.

11. Side Shoulder Raises

• Strengthen your upper arms, shoulders and chest with these best shoulder exercises.
• Improve your daily activities like opening doors or pushing a shopping cart.

12. Elbow Side Extensions

• Help strengthen your upper arm and shoulders with shoulder muscle workout.
• Improve your ability to grip and pull as in opening a stuck refridgerator, moving a chair to vacuum,  or opening a sliding glass door. 

Do you like these exercises? Did you know you can download the exercises along with a 4 week exercise program?.