Are joint mobility exercises safe for seniors?
Written by
Leilani Ibeh
Reviewed by
Prof. Graham Pierce, Ph.D.Joint range of motion exercises can be performed safely and effectively with modifications. I have seen clients in their 80s perform simple seated exercises and maintain their independence. It is essential to tailor exercises to individual ability levels. Exercises should be based on functional movements, such as rising from a chair and reaching for objects.
Seated Variations
- Hip circles while sitting in sturdy chairs
- Ankle rocks holding chair arms for support
- Shoulder rolls using broomsticks across lap
- Thoracic rotations with chair back support
Safety Precautions
- Always have stable support within reach
- Avoid floor exercises if rising is difficult
- Work within pain-free ranges only
- Consult physical therapists for specific conditions
Functional Focus
- Toileting transfers through hip mobility
- Dressing independence via shoulder routines
- Walking stability with ankle exercises
- Carrying items using grip-strength mobility
Begin conservatively with a minimal range. Build gradually over weeks. Begin seated hip circles with slight, small movements, gradually increasing the diameter of the circles, practicing control. Start the wall-assisted rocking of the ankle by partial weight shifts. Always trade stability for more range.
Recover between balance exercises. Older adults may want a day of rest between half-hour sessions. Watch for indicators of fatigue, such as shaking muscles or poor form. Short sessions, day after day, work well, but longer sessions once a week are not as beneficial. Being consistent builds confidence, as well as improving one's ability to move better.
If you have osteoporosis, have recently undergone joint replacements, or experience balance problems, seek professional guidance before starting. Many physical therapists will have mobility programs for seniors. Safety first, but movement is attainable at any age.
Read the full article: 10 Essential Joint Mobility Exercises for Movement
