Exercises for Shoulder Pain & Stiffness


Regular physical activities have proven to have tremendous impact on how ageing affects the musculoskeletal system in the body. Apart from improved muscle and bone health, common health issues associated with ageing such as shoulder pain and stiffness can be reduced

Shoulder pain and stiffness is very common in older adults and are mostly caused by soft tissue lesions. An estimated 21% of people over 50 experience shoulder pain. It also tends to affect more women than men by a significant margin. 25% of women and only 17% of men. If it is not properly managed can affect shoulder range of movement. It has been found that shoulder range of motion decreases by approximately 6 degrees per decade in both men and women aged 55 to 86 years.

Shoulder pain and stiffness can cause older adults to lose more than just the ability to move freely. It might impair their being able to carry out activities of daily living such as combing your hair, putting on or taking off a shirt, driving a car, lifting groceries, etc. They may no longer be able to participate in activities they once enjoyed, engage socially, or retain independence.

Gentle stretch exercises can help to relieve pain, improve range of movement and general quality of life.

There are 5 exercises in this video that if done over time can loosen up the shoulder joints. Do each one for at least 30 seconds on each side, and as many times you can per week. They are simple and easy to follow.

  1. Pendulum:
  2. Neck stretch
  3. Arm across the stretch
  4. Chest press
  5. Spinal Twist.

Apart from the first exercise, all the others can be done sited.

It is advisable to consult with your doctor to ascertain the exact cause of your shoulder pain. The advise in this article and video is for information purpose and does not substitute for proper medical advise from medical doctors and physiotherapist

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3703899/

https://www.rheumatologynetwork.com/view/identifying-shoulder-pain-older-patients-history-physical-examination-and-testing

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