Shoulders: 'motion is lotion' and simple ways to look after them

Physiotherapists say keeping shoulders moving through their full range daily and doing regular, low‑impact strengthening (for example resistance‑band routines two to three times a week) supports mobility and lowers the risk of tendon and bursa problems.

Shoulder mobility commonly declines with age, and experts say maintaining movement and strength can help keep these joints healthy. Physiotherapists note that many people ignore shoulders until pain appears, and they emphasise prevention over later treatment. The phrase "motion is lotion" captures the idea that regular movement preserves range of motion and reduces stiffness. Safe, low‑impact strengthening alongside routine movement checks is recommended to support the rotator cuff and surrounding muscles. Key points: - Daily range‑of‑motion movement is advised to prevent stiffness and reduce tendon and bursa compression. - Short "resets" during long periods of sitting — such as rolling the shoulders and holding for a few seconds — are suggested every hour or two. - Low‑impact strengthening like breaststroke swimming or light rowing can work the shoulder without overloading the rotator cuff. - Home resistance‑band routines (examples noted: stand‑and‑lift and a door‑anchor row/press) performed two to three times weekly are recommended by one expert. - Isolated rotator cuff work (external and internal rotations with the elbow tucked) helps target stabilising muscles. - Experts warn that sudden spikes in intense overhead or high‑load activity can lead to tendinopathy and bursitis; they report that pain signals something is wrong and advise reducing aggravating movements and involving a physiotherapist when needed. Summary: Keeping shoulders mobile through regular movement and measured strengthening aims to sustain function and reduce the chance of tendon or bursa injury. Experts reported that pain is a signal something is not right and advised backing off aggravating movements and seeking assessment from a health professional if problems persist. Undetermined at this time.