Shoulder Shrug For Seniors and the Elderly

Shoulder Shrugs

The shoulder shrug exercise for seniors and the elderly, similar to the shoulder roll exercise below, will help strengthen your neck and upper back muscles.

Improving the strength of your shoulder blades is important when lifting larger things like a suitcase off the ground. This exercise targets your scapula which is the triangle bone in the back of your shoulder.

Some call this your shoulder blade. This structure is referred to as the pedestal of your arm. When your scapula moves, your arm moves also. This is the reason to maintain a strong scapula so as to have a more functional and strong arm. Give them a try!

Purpose of this exercise

Improves the mobility of your shoulders. Stabilizes your shoulder blades for heavier lifting.

Step 1

Stand or sit with weights in hands, arms at side. Feet are shoulder width apart.


Step 2

Raise shoulders upward toward ears, backward and down. Return to the starting position and repeat 15 – 20 times.



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


Exhale as you bring your shoulders up and back. Lift your ribcage and slightly flex your knees. Tuck in your chin.

Try to keep your elbows fully extended and only move from the shoulders. Shrug shoulders as high as possible.

Take it up a notch

Try this shoulder shrug exercise standing to increase your balance. Stand with one foot in front of the other. Use a heavier weight when you can perform more than 20 repetitions. Switch to an elastic band.

How to do Shoulder Shrugs

How to do Shoulder Shrugs

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