5 Expert Tips to Avoid Shoulder Injuries as You Age Javascript must be enabled to use this site. Please enable Javascript in your browser and try again. × Search search POPULAR SEARCHES SUGGESTED LINKS Join AARP for just $9 per year when you sign up for a 5-year term. Get instant access to members-only products and hundreds of discounts, a free second membership, and a subscription to AARP the Magazine. Leaving AARP.org Website You are now leaving AARP.org and going to a website that is not operated by AARP. A different privacy policy and terms of service will apply.

5 Ways to Avoid Shoulder Injuries

Exercises and better ergonomics while using a computer can help you minimize the risk

The Good Brigade Whether it’s a tennis swing that causes a sudden tearing sensation in your shoulder or a slip and fall on the ice that leaves you unable to lift your arm, shoulder injuries are a common problem for adults 50 and older, doctors say. That’s largely because of aging-related changes in this body part, sometimes coupled with decades of overuse from work and play.
On the plus side, shoulder specialists say there’s plenty you can do to and maintain function so that you can keep on enjoying your favorite activities and doing everyday tasks. Get instant access to members-only products and hundreds of discounts, a free second membership, and a subscription to AARP the Magazine.

Why older shoulders are more at risk

The structure most vulnerable to damage in older shoulders is the rotator cuff, a group of muscles and tendons that surround the joint and keep the head of the upper arm in the shoulder socket. Fractures of the bones in the shoulder, often caused by falls, are the second-most common type of shoulder injury among 50-plus adults, according to Williams.
AARP Membership — $12 for your first year when you sign up for Automatic Renewal Get instant access to members-only products and hundreds of discounts, a free second membership, and a subscription to AARP the Magazine. , especially if you also and pay more attention to how you do some activities, experts say. And as Neme explains, working to maintain healthy shoulders has benefits besides just injury prevention. By maintaining a good range of motion, you’ll be able to continue playing tennis or golf, or doing other activities you enjoy, for years to come. Here are five expert tips for taking care of your shoulders.

1 Build up your shoulders

the muscles around your shoulder will help keep it stable and protect you from injury. But you don’t need elaborate gym equipment to do it. Williams is big on doing exercises with elastic bands, which provide a gradual, steady increase in resistance during a movement. The American Academy of Orthopaedic Surgeons offers this rotator cuff and shoulder conditioning program, which includes 18 exercises that target a range of different muscle groups crucial for shoulder health. The routine can be used either for recovering from an injury or maintaining shoulder health. AARP Membership — $12 for your first year when you sign up for Automatic Renewal Get instant access to members-only products and hundreds of discounts, a free second membership, and a subscription to AARP the Magazine. — both of which help prevent falls that can cause fractures.

3 Always warm up

If you show up at the tennis court three minutes before you’re scheduled for a match, and just take off your jacket and start playing, you’re practically asking for shoulder trouble. “When you’re going to take part in activities, warm up first,” Williams says. A pre-activity routine might include some cardio work, such as jumping jacks, plus some of the and rotator cuff exercises you do in your fitness workouts.

4 Practice moderation

While exercise is good for your shoulders, overzealousness — especially coupled with poor technique — can increase your injury risk, Williams notes. For example, putting your shoulder in an extreme position and then loading it with resistance can subject your rotator cuff to a tremendous amount of force — possibly more than it can withstand. “Let’s say you’re doing a push-up,” he says. “It’s probably better not to take your chest all the way down to the floor, because your shoulders are significantly extended, and then you push your entire body weight up. You’d be better off stopping where your elbows are parallel with your body.” Flowers & Gifts 25% off sitewide and 30% off select items See more Flowers & Gifts offers > And don’t push yourself to extremes with the weights, no matter what you see fitness buffs doing on YouTube. “To most people, what I would say is, just increase your intensity gradually,” Williams adds. Taking more time off between workouts for rest and building some easy days into your routine are also good for injury prevention.

5 Improve your ergonomics

If you use a computer, how you sit at your desk can make a big difference. Repetitive activity — even something as seemingly harmless as using a computer mouse — can affect the shoulder. “You’d be better off having your computer table relatively high, so your shoulder is not extended all the time,” Williams says. is also important, since slumping in your chair can result in tight muscles and affect how your shoulders move, Neme says. Stretch Your Shoulders with Denise Austin - AARP Patrick J. Kiger is a contributing writer for AARP. He has written for a wide variety of publications, including the Los Angeles Times Magazine, GQ and Mother Jones, as well as the websites of the Discovery Channel and National Geographic.​​ More on health AARP Membership — $12 for your first year when you sign up for Automatic Renewal Get instant access to members-only products and hundreds of discounts, a free second membership, and a subscription to AARP the Magazine. AARP VALUE & MEMBER BENEFITS See more Health & Wellness offers > See more Flights & Vacation Packages offers > See more Finances offers > See more Health & Wellness offers > SAVE MONEY WITH THESE LIMITED-TIME OFFERS