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Shoulder Workouts

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This video presents an easy shoulder workout that you try at home as part of our gentle exercise program

Remember that this series on gentle exercise for older adults is free and can be found in full on our website at the link below!

Shoulder exercises like this one will keep your shoulders strong into your later years!

Voice-over by volunteer Lizzie Da Costa

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KatharineRuff - Sikana
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In this video, you'll learn how to do an exercise to strengthen the muscles in your shoulders. Please consult your doctor before attempting this!

Doing this exercise regularly will strengthen the msucles in your shoulders and fight against arthritis

This exercise can be divided into two steps: the position, and the movement

Firstly, getting into position

Position yourself standing upright with your knees slightly bent and your feet shoulder-width apart

Stretch your spine by making yourself as tall as possible

Raise the back of your head as high as possible, keeping your chin tucked in and looking straight ahead

To avoid arching your back, tense your abdominal muscles and buttocks

Secondly, the movement itself

Make a fist with both hands

Raise both of your arms on each side so that you elbows are at the same height as your shoulders and your fists are pointing towards the sky

Your arms should form a right-angle

You should be able to trace a perfectly straight line between your shoulders, which should be kept low and relaxed

As you breathe out, raise your arms up until they're straight

Make this movement gently, making sure that you keep your back straight and your knees slightly bent

Then resume your original position

Repeat this ten times

By combining muscle strengthening with shoulder flexibility exercises, you can fight against stiffness, discomfort and pain in your shoulders

Over to you!


Next video

Sikana - Strengthening Your Knees with a Partner
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