Shoulder Stretch

Benefits of stretching for seniors and the elderly. Not only are strength and endurance important for maintaining independence as we age, flexibility of our muscles and tendons are necessary for most functional activities.

If our motion is restricted in any way, shortening develops which decreases the range of motion in our joints. Benefits of stretching help improve the mobility of our “soft tissue” which includes muscle, skin and the connective tissue surrounding our muscles and joints.

It prepares us mentally for our activity and decreases the risk and/or severity of injury.

Purpose of this exercise

Helps stretch our shoulder, scapula and supporting muscles and joints.Improves our reaching ability especially across the body.

Step 1

Bring your left hand up onto your right shoulder. Support your elbow with your right hand.

Step 2

Gently pull left elbow toward right shoulder. When a stretch is felt, hold for 10 to 15 seconds. Repeat with the other side. Gently pull right elbow toward left shoulder.

Breathing

Breathe normally in through the nose and out through the mouth.

Tips

Try to keep your elbow at shoulder height. Lift your ribs. Stretching should feel pleasant, stop if there is joint pain.

Take it up a notch

Keep your elbow straight when pulling it back toward your shoulder.

How to do Shoulder Stretch

More Upper Body Flexibility Exercises

1. Shoulder And Upper Back Stretch

• Shoulder stretches to increases your shoulder and scapular range of motion.
• Stretches your chest and shoulder.
• Will make it easier to reach to that high shelf in your kitchen.

2. Shoulder Rolls

• Improve the range of motion in your shoulder and upper back region with these stretching routines.
• Will assist in keeping your rib muscles flexible.
• Help in activities like reaching up to a high shelf or across the table at dinner.

3. Neck Side Stretch

• Improve the range of motion in your neck and upper back with these good stretching exercises.
• Helps with those everyday movements you need to do like looking under the bed for that other shoe!

4.Neck Rotation

• Improve the range of motion in our neck with these neck stretches.
• Help stretch the upper back and scapular muscles.

5. Shoulder Circles

• Improve the range of motion of your shoulders and upper back with these types of stretching.
• Helps increase flexibility in your chest and lungs.

6. Shoulder Stretch

• Helps stretch our shoulder, scapula and supporting muscles and joints.
• Improves our reaching ability especially across the body for these benefits of stretching.

7. Chest Stretch

• Stretches the chest and shoulders with these chest exercises.
• Improves posture and lung functioning.

8. Overhead Reach

• Increase the range of motion in your shoulder and upper back with these arm stretches.
• Help improve your ability to reach, as in getting a pan out of the cabinet or ice cream out of the freezer.

9. Reach Back

• Improve your ability to reach behind as in reaching back to hold on to an armrest before sitting down.
• Increase the range of motion of your shoulders and stretches your chest muscles with these arm exercises.

10. Triceps Stretch

• Stretches the shoulder and triceps with these stretches before exercise.
• Improves the mobility of your upper arm and shoulder.

11. Hand Stretch

• Increase the flexibility and range of motion of your hand and fingers with these hand exercises.
• Warms up your hand to prepare for the activity of the day.

12. Arm Raises

• Improves the range of motion of your shoulders with these muscle stretching exercises.
• Strengthens your arm for activities that require overhead reach like up to a shelf or pulling the light cord in the basement.

Resources Family Caregivers https://www.cdc.gov/steadi/pdf/STEADI-CaregiverBrochure.pdf