Shoulder Muscle Workout for Seniors and the Elderly

Elbow Side Extensions

Shoulder muscle workout exercises for seniors and the elderly like elbow side extensions will add strength to your upper arm and back.

This can improve your steering wheel grip when driving, endurance when polishing the silver, arm strength when gardening.

This is a great exercise to perform either standing or sitting.

In both cases make sure you are standing or sitting with a straight spine. Bring your shoulders back and lift the ribs.

Try to perform these exercises in a controlled manner, slowly bringing the arms apart and then together.

Purpose of this exercise

Help strengthen your upper arm and shoulders. Improve your ability to grip and pull as in opening a stuck refrigerator, moving a chair to vacuum,  or opening a sliding glass door.

How to do it:

Step 1

Begin with feet shoulder width apart, feet flat on the floor. Holding weights in hands, elbows bent, palms inward on chest.


Step 2

Straighten arms to the sides. Return to the starting position and repeat 10 times.



Exhale during the upward movement phase. Inhale during the downward movement phase.


Keep torso erect and head facing straight forward.

Exhale as you bring your arms out to the side.

Maintain  your elbows at chest level.

Take it up a notch:

Place one foot in front of the other.

Lunge forward with one leg as you bring the weights out to the side.

How to do Elbow Side Extensions

How to do Elbow Side Extensions

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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