Exercising during later years in life reduces the risk of developing chronic diseases and improves joint range of motion and flexibility. Weight-bearing exercises for the shoulders increase bone density and help prevent shoulder-related injuries or fractures. Strong shoulder muscles improve posture, make driving easier for seniors, and relieve symptoms of arthritis or normal wear and tear of the body common to aging. Increasing shoulders' muscle mass through weight-bearing exercises helps prevent and stop the muscular atrophy associated with getting older.
Shoulder Touches
The President's Council on Physical Fitness and Sports recommends that seniors do shoulder touches to increase shoulder flexibility and strength. To do a shoulder touch, start seated on a chair--this helps seniors keep their balance and focus on their shoulders during the exercise. Sitting up straight with heels on the ground anchors the body while improving posture. Next, lift your arms out to your sides, stopping when they are parallel to the ground. Turn your palms towards the ceiling, bend your elbows and touch your fingers to your shoulders. This exercise helps loosen up the shoulders while strengthening them.
Front Raises
External resistance during strength training increases shoulder bone density. Dense bones prevent osteoporosis, injuries related to falls and improve seniors' posture. Front raises strengthen the shoulder muscles while contributing to gains in bone density. To do a front raise, come to a standing position and hold a dumbbell in each hand. If balance is hard or it is too tiring to stand during the exercise, it is fine to sit on a chair. Initially, it is important to start with a low weight and increase the intensity as you build strength. Lifting a weight that is too heavy may strain the shoulders or cause injury. Next, adjust your feet so that they are shoulder width apart and bend your knees slightly and place your palms on the top of your legs. Bend your elbows slightly and lift the weights in front of your body, stopping when your arms are parallel to the floor. A soft bend in the elbows and the knees ensures that you don't lock your joints and injury your knees or elbows while exercising your shoulders. Finally, lower the weights to the start position and repeat this 10 to 15 times.
Shoulder Shrugs
Shrugs strengthen the muscles in the shoulders, according to the President's Council on Physical Fitness and Sports. Shoulder shrugs increase muscular mass in seniors and burn fat, helping them maintain a healthy metabolism and body composition. To do shoulder shrugs, stand up straight and hold a dumbbell in each hand. Protect your posture by standing your feet hip-width apart and bending your knees slightly. Next, slowly lift your shoulders as high as you can, rotating them behind you and lower to the start position. Continue the shrugs until you complete 12 to 15 repetitions.
Overhead Press
The overhead press increases shoulder range of motion while contributing to gains in strength and bone density. Strengthening the shoulders through the overhead press exercise makes certain activities of daily living easier for seniors. For example, lifting overhead to get something from a cabinet is easier after strengthening the muscles with overhead presses. To do to the overhead press, sit in a chair and hold a dumbbell in each hand. Next, bend your elbows and lift them to shoulder height, adjusting your forearms so that they form a 90-degree angle with your upper body. Next, face your palms forward and straighten your wrists. It is important to straighten the wrists so you don't strain or place too much pressure on them while you do the overhead press. If you knuckles are pointing towards the ceiling, your wrists will be supported during this exercise. Finally, push the weights overhead, stopping right before your arms are straight. Lower and repeat until you complete 12 to 15 repetitions.
