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Shoulder Flexion Exercise | Front Shoulder Raise for Older Adults

The shoulder flexion exercise is a strengthening movement where the arms are lifted forward to shoulder height or above.
It targets the shoulders, arms, and upper chest, helping older adults improve strength for lifting, reaching, and daily activities.
This exercise can be performed seated or standing, with light weights, resistance bands, or no equipment for beginners.

How to Do the Shoulder Flexion Exercise Safely

INSTRUCTIONS:

  • Sit or stand tall with feet flat on the floor, holding a light weight in each hand (or household items like water bottles).

  • Start with arms by your sides, palms facing the thighs.

  • Keeping elbows straight but not locked, slowly lift one or both arms straight forward.

  • Option 1: Lift to shoulder height only.

  • Option 2: Lift to a full range of motion (all the way overhead).

  • Pause briefly, then lower back down with control.

TIPS:

  • Keep shoulders relaxed — avoid shrugging them up toward your ears.

  • Maintain a straight posture, chest open, and core gently engaged.

  • Move slowly, especially when lowering, to build control and strength.

  • Breathe out as you lift, breathe in as you lower.

MUSCLES WORKED:

  • Front of shoulders (anterior deltoids)

  • Upper chest (slight involvement, especially overhead)

  • Trapezius (upper back, more involved in full ROM)

  • Core (for stability)

BENEFITS:

  • Builds shoulder strength for lifting and reaching tasks.

  • Shoulder height: safer option, good for beginners or those with limited mobility.

  • Full ROM: improves overhead reach and functional mobility for tasks like placing items on high shelves.

  • Helps support better posture and shoulder health.

BEGINNER VERSION:

  • Perform the movement without weights, just lifting arms to shoulder height.

  • Use very light household items instead of dumbbells.

  • Start with one arm at a time before progressing to both arms together.

PROGRESSION OF EXERCISE:

  • Use heavier weights or resistance bands.

  • Add a hold at the top of the lift for extra challenge.

  • Progress from shoulder height lifts to full ROM overhead lifts.

  • Perform both arms together while standing to engage core and balance more.