The shoulder is the joint with the widest range of motion in our body. Therefore, as we age and shoulder function and shape diminish, daily life becomes significantly more difficult. The rotator cuff, consisting of four muscles surrounding the upper part of the shoulder, is responsible for raising the arm upward. With aging, the tendons weaken and muscle mass gradually decreases. Tiny injuries accumulate, leading to a loss of muscle elasticity.
The joint capsule surrounding the shoulder also thickens or stiffens, narrowing the range of shoulder movement. In severe cases, this is called frozen shoulder, or adhesive capsulitis. Sometimes, calcium deposits accumulate on the tendons attached to the shoulder, causing extreme pain and inflammation.
As these changes occur with age, it becomes increasingly difficult to lift arms above the head. It becomes uncomfortable to place items on high shelves, hang clothes on a hanger, or brush hair. Turning the arms backward also becomes progressively harder, making it difficult to put on or take off clothes, wear a bra, or grasp objects behind. When getting up from a bed or chair, pushing off with the arms may become challenging due to difficulty supporting body weight. Maintaining arms above shoulder level becomes difficult, preventing activities such as hanging pictures on walls or working on ceilings.
Difficulties in these movements are due to shoulder aging, so it is important to recognize the severity early and restore shoulder function through proper management and exercise. To maintain shoulder function and movement well, consistent stretching and exercise are essential <refer to graphic>. These exercises help maintain shoulder flexibility, strengthen muscles, and improve joint stability, aiding in using the shoulder comfortably until age 99. If you experience pain while doing shoulder exercises and stretches, it is advisable to stop and consult a specialist.
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The thing I do the most is...
It's a shoulder stretch.
Stretching with a wall
They say it's very good for stiff shoulders.
Try it periodically.
