15-Minute Shoulder Mobility Workout for Seniors

Why Shoulder Mobility Is Important for Seniors

Shoulder stiffness is common as we age. Many seniors experience limited range of motion due to arthritis, posture changes, or muscle tightness. Mobility exercises can help keep shoulders healthy, reduce pain, and make daily tasks easier—like reaching overhead, lifting light objects, or even getting dressed.

This 15-minute shoulder mobility workout for seniors is designed to:

• Improve posture and alignment
  
  

• Increase flexibility and circulation
  
  

• Ease stiffness and reduce discomfort
  
  

• Support independence in daily activities
  
  

Best of all, you don’t need equipment. Every move can be done seated or standing, making it accessible for all fitness levels.

The 15-Minute Shoulder Mobility Workout

This routine features 10 gentle, no-repeat exercises plus a warm-up and cooldown. Perform each move for 40 seconds, then rest for 20 seconds before moving to the next.

Warm-Up (3 minutes)

1. Shoulder Rolls Forward & Back – Loosens joints and relieves tension.
   
   

2. Arm Swings Across Chest – Warms up shoulders and chest.
   
   

3. Neck & Shoulder Connection – Promotes relaxation and posture.
   
   

Main Shoulder Mobility Routine (10 minutes)

1. Arm Circles – Small to large controlled circles.
   
   

2. Scapular Squeeze – Pull elbows back and squeeze shoulder blades.
   
   

3. Overhead Reach with Side Stretch – Reach up and gently lean side to side.
   
   

4. Wall Angels (or Arm Slides) – Glide arms up and down in a snow-angel motion.
   
   

5. Shoulder Blade Push & Pull – Push arms forward, then pull back.
   
   

6. Shoulder Shrug & Drop – Lift and release shoulders for tension relief.
   
   

7. Front Arm Raise to T – Raise forward, open to T, then return.
   
   

8. Pendulum Swing – Let one arm dangle and circle gently.
   
   

9. Diagonal Arm Reach – Sweep arm across body and up high.
   
   

10. Open the Book – Rotate chest open with an arm reach, alternate sides.
    
    

Cooldown (2 minutes)

1. Cross-Body Shoulder Stretch – Stretches rear shoulder muscles.
   
   

2. Overhead Triceps Stretch – Lengthens the upper arms and shoulders.
   
   

Tips for Success

• Move at your own pace. Slow and controlled movements are more effective than rushing.
  
  

• Stay comfortable. Never push through sharp pain—mobility should feel freeing, not straining.
  
  

• Maintain good posture. Sit or stand tall to get the most benefit from each exercise.
  
  

• Be consistent. Try this workout 3–4 times a week for lasting results.
  
  

Follow Along With the Video

Prefer to have a coach guide you step by step? Watch our 15-minute shoulder mobility workout for seniors on YouTube. You’ll get seated and standing options so you can choose what works best for you.

👉 Watch the video here

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