Best Shoulder Exercises For Seniors And The Elderly

Side Shoulder Raise

Best shoulder exercises for seniors and the elderly like the side shoulder raise will help stretch and strengthen your upper arm and chest muscles.

This can improve your ability to shake out a heavy blanket, open a jar of pickles, wash your hair and even put on your overcoat!

We often take our shoulders for granted and forget to keep them limber and loose.

Strengthening your upper arm and improving your flexibility and range of motion will go a long way in creating a more functional and useful arm and hand.

Purpose of this exercise

Strengthen your upper arms, shoulders and chest.

Improve your daily activities like opening doors or pushing a shopping cart.

How to do it:

Step 1

Begin with your arm at your side, elbow straight, holding the weight with palm forward.


Step 2

Raise your arm outward to the side and overhead.

Return to the starting position and repeat 10 times.



Exhale during the upward movement phase.

Inhale during the downward movement phase


Bring weight upward evenly in a wide arch.

Keep your elbows slightly flexed.

Lower weights slowly and under control until arms are at your side.

Take it up a notch:

Start with the weights in the overhead position.

Return weights to the overhead position and keep your elbows straight. Then lift your shoulders even higher.

How to do Side Shoulder Raise

How to do Side Shoulder Raise

More Upper Body Strengthening

1. Bicep Curls

2. Overhead Elbow Extension

3. Triceps Kickbacks

4. Diagonal Inward Shoulder Raise

5.Diagonal Outward Shoulder Raise

6. Shoulder Rolls

7. Overhead Press

8. Shoulder Press Lying Down

9. Upright Rows

10. Bent Over Rows

11. Side Shoulder Raises

12. Elbow Side Extensions

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