Chair Exercises for Seniors: Gentle Arm and Shoulder Exercises After 60

Why work on your arms and shoulders after 60?

As you get older, your shoulders lose mobility, your arms become weaker, and some everyday movements feel more tiring: carrying a bag, reaching for something overhead, getting dressed, opening a door.

After 60, strengthening and mobilizing this area helps you to:

• maintain good shoulder range of motion;
• prevent stiffness and neck pain;
• keep the strength needed for daily movements;
• improve posture and avoid rounded, slumped shoulders;
• maintain independence and upper-body balance.

This section includes gentle movements performed while sitting on a chair, accessible even if you have reduced mobility.

Exercise 1: Overhead arm stretch

Goal:

Loosen the shoulders, activate the arms and improve mobility in the neck and upper back.

How to do it:

1. Sit up tall with your back free and your gaze straight ahead.
2. Slowly lift one arm overhead without arching your lower back.
3. Lower it down gently, then alternate with the other arm.
4. Breathe deeply throughout the movement.

Duration:

45 seconds, with calm breathing.

Benefits:

• loosens and mobilizes the shoulders;
• gently strengthens the arms;
• improves upper-body mobility;
• helps correct posture;
• essential for keeping the ability to lift the arm easily.

Exercise 2: Biceps-style curls (arms)

Goal:

Strengthen the muscles at the front of the arms to make everyday tasks easier (carrying, lifting, pulling).

How to do it:

1. Sit up tall and gently close your fists.
2. Bend your arms, bringing your hands up toward your shoulders.
3. Lower them slowly.
4. Keep the movement smooth, without swinging the elbows.

Duration:

45 seconds

Benefits:

• strengthens the biceps;
• maintains arm strength without equipment;
• helps preserve good independence;
• improves stability and posture;
• ideal for people who feel a lack of tone in their arms.

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Exercise 3: Arm raises to the front

Goal:

Strengthen the shoulders and work on the ability to extend the arm in front of you.

How to do it:

1. Sit with your back straight.
2. Raise your arms in front of you up to shoulder height.
3. Lower them slowly.
4. Keep your shoulders down and relaxed, without tensing the neck.

Duration:

45 seconds

Benefits:

• strengthens the shoulders;
• improves forward mobility;
• useful for reaching an object, carrying a tray or opening a door;
• helps maintain good upper-body alignment;
• improves posture.

Side arm raises

Goal:

Increase shoulder strength and side (lateral) mobility.

How to do it:

1. Sit up tall.
2. Lift your arms out to the sides up to shoulder height.
3. Lower them slowly.
4. Move at your own pace, without forcing.

Duration:

45 seconds

Benefits:

• strengthens the shoulders;
• improves lateral mobility;
• essential for getting dressed, reaching for an object or making side movements;
• improves posture and the overall tone of the upper body.

Arm rotation and opening (mobility + posture)

Goal:

Loosen the shoulders, open the rib cage and improve posture.

How to do it:

1. Extend your arms in front of you at shoulder height.
2. Start with your palms facing inward.
3. Rotate your palms outward.
4. Gently open your arms out to the sides, as if doing a breaststroke motion.
5. Feel the stretch between your shoulder blades.
6. Bring your arms back alongside your body and repeat.

Duration:

45 seconds

Benefits:

• relaxes the upper back;
• opens the rib cage;
• improves shoulder mobility;
• strengthens posture;
• excellent for fighting rounded, slumped shoulders.

On video

Shoulder stretch (right then left)

Goal:

Stretch the back of the shoulder, release stiffness and improve mobility.

How to do it:

1. Extend your right arm in front of you.
2. Bring it across your chest.
3. With your other hand, gently pull it toward you (without forcing).
4. Breathe calmly, then release.
5. Repeat with the left arm.

Duration:

45 seconds

Benefits:

• relieves joint stiffness;
• improves shoulder flexibility;
• essential for everyday movements (getting dressed, reaching for an object);
• helps prevent rotator cuff pain.

All the exercises in this session

🎁 Bonus: Download the printable PDF (€1.99)

Download the printable A4 poster with all the movements summarised.
Perfect to hang in the kitchen or your workout space and follow the session without a screen.