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Pilates Fitness Friday: How to Complement Your Pilates Programme and Prevent Frozen Shoulder as an Older Adult

Writer's picture: Michael KingMichael King

Enhance your Pilates routine with strength tools for mobility and stability on the mat
Fitness essentials for older adults: kettlebell, Indian clubs, towel, and water for shoulder health.

Maintaining healthy shoulders is essential for overall mobility and strength, especially for older adults. The shoulders, with their wide range of motion, are one of the most injury-prone areas of the body, and conditions like frozen shoulder or rotator cuff issues can significantly impact your daily activities. Fortunately, combining Pilates with targeted strength and mobility exercises can help maintain shoulder health and keep you moving confidently.


Why Shoulder Health Becomes More Important for Older Adults

As we age, several changes affect our shoulder health:

  • Reduced Muscle Mass: A natural decline in muscle mass, known as sarcopenia, can make it harder to maintain shoulder strength and stability.

  • Joint Stiffness: Decreased elasticity in the connective tissues can limit the range of motion, increasing the risk of injuries.

  • Postural Changes: Over time, posture can become compromised, placing extra stress on the shoulders.

Despite these challenges, with the right exercises and strategies, older adults can improve shoulder mobility, strength, and overall function.


Non Pilates Exercises to Support Shoulder Health for Older Adults

Below are exercises that complement your Pilates programme and are particularly effective for older adults. They focus on improving strength, stability, and mobility without placing undue stress on the joints.

1. Kettlebells

Kettlebells are excellent for building strength and stability. For older adults, using lighter weights and focusing on controlled movements is essential.

  • Kettlebell Snatch: What it does: Builds overhead stability and improves grip strength.How to modify: Perform a slow, controlled lift to chest height instead of overhead.Resource: Kettlebell Snatch Guide

  • Turkish Get-Up: What it does: Enhances core strength, balance, and shoulder endurance.How to modify: Break the movement into smaller steps, such as rising only to a seated position. Use no weight or a very light kettlebell.Resource: Turkish Get-Up Breakdown

2. Lightweight Tools (Indian Clubs or Alternatives)

Indian clubs are fantastic for shoulder mobility. Lightweight dumbbells or resistance bands can serve as excellent alternatives.

  • Shoulder Swings: What it does: Improves dynamic mobility in the shoulders.How to modify: Use very light tools or even no weight to start.Resource: Indian Club Shoulder Exercises

  • Roof Block:What it does: Encourages controlled, rotational shoulder movement.How to modify: Perform smaller, controlled movements with lighter weight to avoid strain.

  • Iron T or Resistance Band Rotations: What it does: Improves rotational strength and mobility.How to modify: Slow, deliberate movements to reduce the risk of overextension.


3. Bodyweight Exercises

Bodyweight exercises are simple, effective, and functional for older adults.

  • Incline Push-Ups: What it does: Builds upper body strength with reduced joint strain.How to modify: Perform with hands on a sturdy surface, like a wall or countertop, for less intensity.Resource: Incline Push-Ups Guide

  • Rotational Push-Ups: What it does: Combines strength and controlled rotation for the shoulders.How to modify: Reduce the range of motion or perform the push-up on an incline.

  • Pull-Ups or Rows with Resistance Bands: What it does: Strengthens the back, shoulders, and grip.How to modify: Use a resistance band or perform a row movement instead of a full pull-up.Resource: Resistance Band Rows


Sample Weekly Routine for Older Adults

Here’s a gentle weekly routine to complement your Pilates programme:

Day 1: Kettlebell Circuit (Modified)

  • Kettlebell Snatch: 3 sets of 6-8 reps per arm

  • Partial Turkish Get-Up: 3 sets of 2-3 reps per side

  • Light Overhead Press: 3 sets of 8-10 reps

Day 2: Mobility Routine with Lightweight Tools

  • Shoulder Swings: 3 sets of 10-12 reps

  • Roof Block: 3 sets of 8 reps per side

  • Resistance Band Rotations: 3 sets of 10-12 reps

Day 3: Bodyweight Circuit

  • Incline Push-Ups: 3 sets of 8-10 reps

  • Rotational Push-Ups: 3 sets of 8 reps per side

  • Resistance Band Rows: 3 sets of 12-15 reps


Tips for Success

  • Start Slow: Focus on correct form over intensity or speed.

  • Listen to Your Body: If you feel discomfort, modify or stop the movement.

  • Incorporate Rest: Recovery is essential, especially for older adults.

  • Combine with Pilates: These exercises pair well with the stability and flexibility benefits of Pilates.


Long-Term Benefits for Older Adults

By integrating these exercises into your Pilates programme, you can:

  • Prevent frozen shoulder and other common shoulder injuries.

  • Improve posture and upper body strength.

  • Maintain independence and confidence in daily activities.

Remember, age is no barrier to progress. With consistent effort, older adults can enjoy improved shoulder health and overall vitality. Start small, stay consistent, and embrace the journey towards a healthier, more mobile future!

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