Ui Tpc Logo Updated

Five effective shoulder exercises Aussie seniors can do at home

Contact Us
Home / How-to advice / Five effective shoulder exercises Aussie seniors can do at home
Five effective shoulder exercises Aussie seniors can do at home
17 JulHealth, How-to advice

Your shoulders are essential for almost every upper-body movement, from reaching overhead to lifting everyday objects.

As you age, maintaining shoulder mobility, strength, and flexibility becomes crucial in preventing stiffness, pain, and reduced range of motion.

Since some muscles work across multiple joints, it’s beneficial to involve the areas above and below the shoulder – such as the neck and elbows. Strengthening and stretching surrounding muscles can provide better overall support and function.

Benefits of shoulder exercises

  • Improves mobility – Helps maintain and enhance the range of motion in the shoulder joint.
  • Reduces stiffness and discomfort – Gentle movement helps alleviate tightness caused by inactivity or postural issues.
  • Strengthens shoulder muscles – Supports arm function and makes daily tasks like lifting and reaching easier.
  • Enhances posture – Strengthening and stretching the shoulders can improve posture and reduce strain on the neck and upper back.
  • Promotes independence – Keeping your shoulders strong and mobile makes activities like dressing, cooking, and carrying objects more manageable.

5 Effective Shoulder Exercises

Bench Pushup

*** DOWNLOAD A PDF COPY OF THESE 5 EXERCISES HERE ***

Safety tips for shoulder exercises

  • Move slowly and gently: Avoid fast, jerky movements that could strain your shoulders.
  • Stop if you feel pain: Mild discomfort is okay, but an intense sharp pain means you should stop.
  • Maintain good posture: Keep your shoulders relaxed and avoid shrugging them up toward your ears.
  • Breathe consistently: Inhale and exhale steadily to help with relaxation and control.
  • Modify if necessary: Use a chair for support or reduce the range of motion if needed.

Maintaining shoulder strength and mobility is essential for everyday function and overall well-being. By regularly practising these easy, at-home shoulder exercises, you can reduce stiffness, enhance flexibility, and improve your quality of life. 

For a full-body approach, check out our other articles:

These exercises are simple, effective, and require no special equipment, making them easy to incorporate into a daily routine. As always, listen to your body and consult a Physio Co physiotherapist if you experience persistent pain or discomfort.

If you have any pain or would like a specialised exercise plan for your shoulder pain, call us on 1300 797 793 or alternatively, email [email protected].

 

Article written by Ella Le Hanie, TPC physiotherapist

____________________

The Physio Co helps Aussie seniors to move more, with confidence! How can we help you (or your elderly Mum or Dad?) Contact us today on 1300 797 793 and speak with Nancy, Julia and Jess from the TPC Client Care team to discuss your situation. If they’re busy on other calls, leave a message and someone from the team will call you back for a chat!  Alternatively you can email us via [email protected]

Heading

Sub heading here

[FORM_HERE]
About
About Us Meet the Team
Core Values Painted Picture
Physio Services for Seniors
How We Help Aged Care Homes Online Consultation
Home Visits Retirement Living
Join Our Team
Join TPC Family Physio Graduates Limited Registration Positions Available
Where We Need Physios Experienced Physio FAQs
Select your location to book an appointment Or you can call us on 1300 797 793 or send us an email
Adelaide Geelong Melbourne West Melbourne North
Central & Northern Victoria Melbourne East Melbourne South East Melbourne Bayside
Sydney North Sydney West Sydney South & East Somewhere else
Adelaide Geelong Melbourne West Melbourne North Central & Northern Victoria Melbourne East
Melbourne South East Melbourne Bayside Sydney North Sydney West Sydney South & East Somewhere else
LEFT POPUP CONTENT HERE...
BOTTOM POPUP CONTENT HERE...
Home Care Packages
For HCP Managers
Subscribe here for health tips and inspirational stories to help older Aussies.

The Physio Co Cancellation Policy is as follows:

We require 3 hours notice otherwise the session will be charged at full cost. If the client cancels within 24 hours, the appointment will be charged at half price. Anything after 24 hours, there will be no charge. Medical reasons are of course exempt from the above, as long as we have been made aware one hour prior to the appointment. If you are ever unsure, please call the client care team at 1300 797 793.

DIRECT DEBIT REQUEST SERVICE AGREEMENT
COMPANY NAME: THE PHYSIO CO AUSTRALIA PTY LTD
ADDRESS: 25 DORCAS STREET, SOUTH MELBOURNE, VIC, 3205
CONTACT DETAILS: 1300 797 793

This is Your Direct Debit Service Agreement with THE PHYSIO CO AUSTRALIA PTY LTD (ABN: 54120918854). It explains what Your obligations are when undertaking a Direct Debit arrangement with us It also details what our obligations are to You as Your Direct Debit provider. Please keep this agreement for future reference. It forms part of the terms and conditions of Your Direct Debit Request (DDR) and should be read in conjunction With Your DDR authorisation.

Definitions

account means the account held at Your financial institution from which we are authorised to arrange for funds to be debited
agreement means this ment Agreement between You and us.
banking day means a day other than a Saturday or a Sunday or a public holiday listed throughout Australia.
debit day means the day that payment by You to us is due.
debit payment means a particular transaction where a debit is made.
direct debit request means the Direct Debit Request between us and You,
us or we means THE PHYSIO C0 AUSTRALIA PTY LTD, (the Debit User) You have authorised by requesting a Direct Debit Request.
You means the customer who has signed or authorised by other means the Direct Debit Request
Your financial institution means the financial institution nominated by You on the DDR at which the account is maintained

  1. Debiting Your account
    1. By signing a Direct Debit Request or by providing us with a valid instruction, You have authorised us to arrange for funds to be debited from Your account, You should refer to the Direct Debit Request and this agreement for the terms of the arrangement between us and You.
    2. We will only arrange for funds to be debited from Your account as authorised in the Direct Debit Request.
      Or
      We will only arrange for funds to be debited from Your account if we have sent to the address nominated by You in the Direct Debit Request, a billing advice which specifies the amount payable by You to us and when it is due,
    3. If the debit day falls on a day that is not a banking day, we may direct Your financial institution to debit Your account on the followrng banking day. If You are unsure about which day Your account has or will be debited You should ask Your financial institution.
  2. Amendments by us
    1. We may vary any details of this agreement or a Direct Debit Request at any time by giving You at least fourteen (14) days written notice
  3. Amendments by You
    You may change* , stop or defer a debit payment, or terminate this agreement by providing us with at least 30 days notification by writing to-
    THE PHYSIO CO AUSTRALIA PTY LTD
    25 DORCAS STREET, SOUTH MELBOURNE, VIC, 3205
    Or
    by telephoning us on 1300 797 793 during business hours;
    Or
    arranging it through Your own financial institution, which is required to act promptly on Your instructions.
    *Note: in relation to the above reference to ‘change’, Your financial institution may ‘change’ Your debit payment only to the extent of advising us THE PHYSIO CO AUSTRALIA PTY LTD of Your new account details.
  4. Your obligations
    1. It is Your responsibility to ensure that there are sufficient clear funds available in Your account to allow a debit payment to be made in accordance with the Direct Debit Request.
    2. If there are insufficient clear funds in Your account to meet a debit payment:
      • You may be charged a fee and/or interest by Your financial institution;
      • You may also incur fees or charges imposed or incurred by us, and
      • You must arrange for the debit payment to be made by another method or arrange for sufficient clear funds to be in Your account by an agreed time so that we can process the debit payment.
    3. You should check Your account statement to verify that the amounts debited from Your account are correct
  5. Dispute
    1. If You believe that there has been an error in debiting Your account, You should notify us directly on 1300 797 793 and confirm that notice in writing with us as soon as possible so that we can resolve Your query more quickly, Alternatively You can take it up directly With Your financial institution.
    2. If we conclude as a result of our investigations that Your account has been incorrectly debited we Will respond to Your query by arranging for Your financial institution to adjust Your account (including interest and charges) accordingly. We Will also notify You in writing of the amount by which Your account has been adjusted
    3. If we conclude as a result of our investigations that Your account has not been incorrectly debited we Will respond to Your query by providing You with reasons and any evidence for this finding in writing.
  6. Accounts
    You should check:
    • with Your financial institution whether direct debiting is available from Your account as direct debiting is not available on all accounts offered by financial institutions.
    • Your account details which You have provided to us are correct by checking the against a recent account statement,- and
    • with Your financial institution before completing the Direct Debit Request if You have any queries about how to complete the Direct Debit Request.
  7. Confidentiality
    1. We will keep any information (including Your account details) in Your Direct Debit Request confidential. We will make reasonable efforts to keep any such information that we have about You secure and to ensure that any of our employees or agents who have access to information about You do not make any unauthorised use, modification, reproduction or disclosure of that information.
    2. We will only disclose information that we have about You:
      • to the extent specifically required by law; or
      • for the purposes of this agreement (including disclosing information in connection with any query or claim).
  8. Notice
    1. If You Wish to notify us in writing about anything relating to this agreement, You should write to
      THE PHYSIO CO AUSTRALIA PTY LTD
      25 DORCAS STREET, SOUTH MELBOURNE, VIC, 3205
    2. We Will notify You by sending a notice in the ordinary post to the address You have given us in the Direct Debit Request.
    3. Any notice will be deemed to have been received on the third banking day after posting.

Share This

Select your desired option below to share a direct link to this page