Shoulder Circles

Types of stretching for seniors and the elderly can be divided into two categories. These are Dynamic stretching and Static stretching.Dynamic stretching is used to gradually increase the range of motion of one or more joints.

Shoulder circles below is an example of dynamic stretching. Static stretching on the other hand, moves the part being stretched through to its end range and holds it there.

The triceps stretch is an example of static stretching.Shoulder circles below are also known as a limbering up exercise, preparing your muscles for the job ahead. Give them a try!

Purpose of this exercise

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

Step 1

Sit comfortably in your chair.

Step 2

Place fingertips to your shoulders. Circle your shoulders 15 times forward. Then circle 15 times backward.

Breathing

Continue to breathe normally, in through the nose and out throught the mouth.

Tips

Keep your ribs lifted. Try to maintain your elbows high.

Imagine a pencil on the end of your elbow drawing a circle on the wall.

Take it up a notch

Try these standing up to work on your balance. Place a one pound wrist weight around your wrist.

How to do Shoulder Circles

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