Maintain Shoulder Strength: A Personal Trainer's Guide for the 50 plus age group
Maintaining shoulder health is crucial, particularly for individuals over 50 since we know how sarcopenia (muscle loss) increases with age. As a personal trainer, I frequently observe clients experiencing shoulder discomfort, often unnecessarily. Understanding the mechanics of the shoulder and implementing targeted exercises can significantly improve strength and mobility as we age.
The shoulder is a small ball-and-socket joint, providing a wide range of motion. However, this complexity also renders it susceptible to issues. Age-related changes include:
Sarcopenia: A natural decline in muscle mass affecting the muscles that support your shoulder
Reduced Mobility: Decreased elasticity in tendons and ligaments, leading to limitations in movement.
Joint Degeneration: Age related changes can bring osteoarthritis, potentially causing discomfort.
The Menopause and beyond - this can bring it’s own issues with it; an increase in frozen shoulder in women of menopausal age. Rotator Cuff tears also predominate in the over 60s
The Importance of Shoulder Strength and Mobility
Strong, mobile shoulders are essential for:
Functional Movement: Daily activities such as reaching, lifting, and grooming rely on healthy shoulders.
Postural Integrity: Strong shoulder muscles support proper posture, preventing neck and back pain.
Personal Trainer Recommendations for Shoulder Health
To preserve and enhance shoulder function, I recommend the following:
Regular Range-of-Motion Exercises: Prevent stiffness through consistent, gentle movements. Arm circles, shoulder shrugs, and pendulum exercises are effective.
Targeted Strength Training: Engage the rotator cuff, deltoids, and surrounding musculature with specific exercises. Deltoid raises and rows are particularly beneficial.
Postural and Tech: Implement conscious postural adjustments throughout the day. Look at your workstation and ensure your laptop/desktop is a eye level. Take regular breaks from the computer. When you are on your phone, keep your neck in line with your spine and ideally, sit back slightly with your head supported on a cushion and keep the phone at eye height.
Get your eyes checked; straining to look at a computer or read a book can encourage forward head posture which can then impact on your neck and shoulders.
Professional Consultation: If persistent pain or reduced mobility occurs, consult a physiotherapist or sports therapist for a comprehensive assessment.
Conclusion
Prioritizing shoulder care is essential for maintaining quality of life. Consistent, targeted strength exercises and postural awareness can significantly improve shoulder strength and mobility. I encourage you to integrate these recommendations into your routine so you can continue to live life to the full.
