Reaching for the top shelf, fastening a bra or putting on a coat. After 50, these everyday movements can start to feel harder, and your shoulder may ache when you lift or reach. Keeping your shoulders strong and moving can help you hold on to your reach for years to come.

Why shoulders can ache after 50

As we get older, the tendons around the shoulder naturally change. Research shows these changes become much more common with age, and many people have them without any pain at all. They are a normal part of ageing, and they do not mean your shoulder cannot get stronger or more comfortable.

Shoulder pain after 50 often comes from tendons that have become sensitive, sometimes after a change in activity like a weekend of gardening or decorating. Muscles also become weaker if they are not used regularly, which can leave the shoulder less able to cope.

Some people also notice their shoulder gradually becoming stiffer, with less and less movement over weeks or months. This is more common from the 40s to the 60s, and it usually improves over time, though it can be slow.

What the evidence says

Exercise is one of the most effective approaches for most shoulder pain. In one large UK trial, people with shoulder pain who had a single session of advice and then followed a home exercise programme, built up gradually, did as well as those who had a longer course of physiotherapy sessions. Steady work at home can make a real difference.

Keeping your reach

Gentle movement helps your shoulder stay supple. Something to try once or twice a day:

• Table slides. Sit at a table with your hand on a cloth and slowly slide it forward as far as feels comfortable.
• Wall walks. Walk your fingers up a wall in front of you, then to the side, as far as feels comfortable.
• Towel stretch. Hold a towel behind your back with both hands and gently pull it up with your top hand.
• Shoulder rolls. Roll your shoulders backwards five times.

Hold each position for a few slow breaths. A mild stretch that settles quickly is fine. If you would like a guided stretch, VIDA has short videos you can follow at your own pace.

Building shoulder strength

Strength helps your shoulder cope with lifting and reaching. Something to try two or three times a week:

• Shoulder squeezes. Sit tall, draw your shoulder blades back and down, hold for five seconds, then relax.
• Side lifts. Slowly lift your arm out to the side to shoulder height, holding a light tin or bottle, then lower.
• Outward turns. With your elbow tucked into your side and bent, hold a light weight and slowly turn your forearm outwards, then back.
• Wall press-ups. Lean your hands on a wall, lower your chest towards it, then push away.

If you would like to follow along, VIDA has short videos of shoulder squeezes you can use at your own pace. Start with a few slow repetitions and build up over weeks.

A mild ache during exercise that settles by the next day is usually fine. If your shoulder is sorer the following morning, ease back a little.

Everyday tasks

Some changes can make reaching and lifting easier:

• Keep things you use often between waist and shoulder height.
• Use a step to reach high shelves, rather than stretching.
• Hold heavier items close to your body when lifting.
• Put your sore arm into sleeves first when dressing.
• Break up jobs like gardening, decorating or cleaning windows into shorter sessions.

Sleeping comfortably

Shoulder pain often feels worse at night. Lying on your back with a pillow under your sore arm, or on your other side hugging a pillow, can help.

Keeping track

Shoulder changes can take time, so it helps to notice small improvements, like reaching a little higher or dressing more easily. Your VIDA pain check-in is a good way to keep track of how things are shifting over time.

What to take away

• Tendon changes are common after 50 and often cause no pain.
• Exercise is one of the most effective approaches for shoulder pain.
• Keep your reach with table slides and wall walks.
• Strengthen your shoulder two or three times a week.
• Keep everyday items within easy reach.

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