Stretching is an important part of keeping your body healthy and avoiding injuries, but as you age, it becomes even more important. That’s because your muscles, tendons, and ligaments all become more rigid and less elastic over time.
One of the most common areas that people experience stiffness and pain as they age is in their shoulders. Shoulder pain is often caused by a combination of factors, including poor posture, repetitive motions, and muscle imbalances.
Fortunately, there are a number of stretches that can help alleviate shoulder pain and keep your shoulders healthy and mobile. Here are 5 stretches for aging shoulders that you can do at home:
1. Doorway stretch:
This stretch is great for opening up the chest and front of the shoulders. Stand in a doorway with your arms outstretched to either side at shoulder height. Lean forward until you feel a stretch in your chest and shoulders. Hold for 30 seconds and repeat 3 times.
2. Overhead arm stretch:
This stretch will help loosen up the muscles and tendons in the back of the shoulder. Start by raising your arm overhead and then behind your head. Use your other hand to grab your elbow and pull it gently towards the back of your head. Hold for 30 seconds and repeat 3 times.
3. Seated row:
This exercise works all of the muscles in the back, including the muscles that support the shoulder blade. Sit on a bench or chair with a resistance band looped around your feet. Grasp the ends of the band with your hands and pull back, keeping your back straight. Repeat 10-15 times.
4. Internal rotation:
This stretch helps to loosen up the muscles and tendons around the shoulder joint. Start by holding a light dumbbell in your hand and placing your arm at your side with the palm facing forward. Slowly rotate your arm so that the palm faces backwards. Hold for 30 seconds and repeat 3 times.
5. External rotation:
This stretch is the opposite of the internal rotation stretch and helps to stretch the muscles and tendons on the outside of the shoulder. Start by holding a light dumbbell in your hand and placing your arm at your side with the palm facing backwards. Slowly rotate your arm so that the palm faces forward. Hold for 30 seconds and repeat 3 times.
Stretching regularly will help keep your shoulders healthy and mobile as you age. If you experience any pain or discomfort during these stretches, stop and consult your doctor.