Many seniors have an arm injury, and it can be a hindrance for them to focus on other tasks. These exercises will help reduce a senior’s discomfort while loosening their joints and regulating muscle flexibility.
An arm injury is no laughing matter for the person having it or the person helping them with daily tasks because of it. Seniors should try to avoid injuring their arms by stretching their muscles before engaging in activities that put stress on their arms.
If you’re a senior, there are times where your joints and muscles can start to feel a little sore. Over time, it’s possible that the immobility from this extra weight may even make everyday tasks difficult or impossible. Doing some light exercises will help reduce pain and improve strength in both the body and mind!
In this blog post, we’ve recommended eight of the best arm exercises for seniors – these gentle stretches will not only keep you feeling young and active well into old age, but also improve physical function as you age.
What makes these exercises so effective is the flexibility of the joints and muscles. No matter what your age, you can get your body moving and moving well with these exercises.
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Benefits of Arm Exercises for Seniors
Regular arm exercises are important for seniors because they can help relieve some of the pain and discomfort associated with problems like arthritis. If you haven’t been doing any arm exercises, it’s time you get moving! Here are some of the benefits arm exercises for seniors can provide.
- Lighten the load on your arms and joints: As we age, our bodies start to put on the pounds, and the extra weight can really start to affect our bodies. While it’s important not to over-exercise, doing some light exercises will help lift some of the burdens of carrying all that weight.
- Improve joint flexibility: One overlooked benefit of exercising is that it improves joint flexibility and muscle elasticity. When combined, this often leads to a more pain-free and comfortable lifestyle for seniors.
- Increase physical function: Seniors can battle with a variety of health problems, and one of the most common complaints is pain or limitations in their daily activities. While you may not be able to do as many new things as you would like, it’s still fun to see what you can do!
- Improve mental well-being: Seniors can also suffer from mental conditions that cause great discomfort or depression. Doing light exercise can help alleviate some of those pain points and improve their overall mood.
Arm exercises can help seniors enjoy a more comfortable lifestyle and deal with a wide array of health problems. Whether you’re dealing with an injury or not, doing some light exercise will help keep your joints moving and muscles elastic.
7 Best Arm Exercises to Help Seniors Strengthen at Home
Here we have listed the 7 best arm exercises for seniors. In addition to reaching certain goals, these exercises can also improve physical wellness and improve moods for many seniors.
Rhomboid Stretch Across Arm
This is an excellent exercise for stretching out the outer arm muscles. With it, you can work the rhomboids very easily.
To perform this exercise, just bend your elbow to the side, take your other hand and place it on the outer portion of your elbow. Then slowly push your elbow further across and back until you feel a stretch, and hold it. Pause for a moment and repeat. This can be done as many times as desired. As your arms tense up from use throughout the day, this exercise will give them a nice stretch and feeling of rejuvenation.
Arm Prayer Stretch
As the name suggests, this is basically a variation on the traditional prayer position, but instead of staying in place while doing it, you move your arms to stretch out the upper arm muscles. This is a good exercise to do when you’re stuck at your desk for hours on end or if you’re driving long distances.
To perform this exercise, place the palms of your hands together in front of you with your elbows out to the sides. Keeping your hands together, slowly bring your hands downward and your elbows out until you feel a stretch. Hold that stretch for a few seconds then slowly bring your hands back up. You can repeat the exercise as many times as it takes to feel relief in your upper arms. Elbow to Knee Extended
This exercise is a lot simpler, but it’s a bit harder to do. It requires a bit of flexibility in the arms and shoulders, so make sure they’re loose before trying this.
Shoulder Rolls
This is a surprisingly simple exercise, but it works wonders for tired upper arms. It can be done either on the ground or seated on a chair, but it’s best to do this exercise with your arms placed on your thighs.
To perform this exercise, simply raise your shoulders up to your ears, keep them there for a few seconds, then roll them back down to the starting position. You can do this as many times as it takes to feel relief in your arms. This is a great pain-reliever that can help stretch out those tired upper arms and give them a nice break from everyday motions.
Arm Circles
Like the shoulder rolls, this exercise is extremely simple and can be done either on the ground or seated in a chair.
To do the exercise, simply hold your hands up in front of you and start moving them in small circles. Hold your hands out completely straight and circle them forward for one count, then bring them back and around to the front again for another count. Repeat this motion about 15 times for instant relief from your tired upper arms.
Shoulder Squeezes
This exercise is more of a stretch than a workout, and it’s not very strenuous. However, it can be very helpful to seniors who need some relief from sore and stiff upper arms. This exercise is best done seated or standing, and it can be done with or without weights in either hand.
To perform this exercise, start with your shoulders relaxed and your elbows slightly bent. Imagine someone’s hand is on your spine, and squeeze your shoulder blades back and together like you are trying to squeeze their hand. Make sure that your elbows are not locked out.
It’s important to note that it can be very difficult for some seniors to perform this exercise with their hands on their hips because they might have arthritis issues in their hands. In this case, try to keep the pain-relief exercise more of a stretch than a workout.
Seated Bicep Curls with Resistance Bands
Resistance bands are a great tool to have around the house for quick and easy exercises. They’re small and portable, and, if you buy multiple resistance levels, you can keep your upper body fit at any age. Bicep curls with elastic bands offer a ton of different options and can help improve upper arm mobility and flexibility.
To perform this exercise, start by choosing your resistance level, from X-light to X-heavy, and then place your feet on the resistance band, shoulder-width apart. Grab the handles of your bands, palm upward, and curl your hands up to your shoulders. Remember to keep your elbows at your sides, and then slowly lower the bands. Repeat for 3 sets of 10.
Tips: Try this exercise with a small, lightweight set of dumbbells to challenge yourself.
Arm and Elbow
This is an easy exercise that can be done anywhere you need it, at any time. It’s also pretty simple to perform, so anyone can do this without worrying about how it will look. All that’s needed is a little elbow grease to get the arms moving!
To perform this exercise, all you need to do is grab your arm and try to stretch your elbow joint as far back as possible. You can start this exercise with your palms facing each other, but make sure to finish it by bringing them together. This easy arm stretch is a great way to get the blood flowing through your arms while relieving pain in your upper arms.
As you get older, these exercises will give your arms a much-needed break from the stress of everyday life. With proper pain relief and stretching, these exercises can be done on a regular basis to keep their strength up and prevent injury from developing over time. In the end, it is the best way to get your arms strong and healthy!
One more thing, keep in mind that it’s always a good idea to consult your doctor before beginning any exercise program.
Arm Exercise Tips
Old arms with achy “senior” arms with weak muscles and reduced strength can be a drag. A great way to keep them strong is to do some exercises most people don’t know about. Then, with these simple arm exercises, you can make your arms stronger and more energetic for a longer period of time.
Here are some tips for you:
- Don’t be afraid to push yourself when performing this exercise, but don’t exert too much force. You are simply trying to get the muscles to stretch out, not knock yourself out!
- It helps if you have a friend or family member watch you perform this exercise in order to make sure that you are doing it correctly. This way, your shoulders won’t roll too far down or lift up too far up during the movement.
- You can use one of your arms as a guide for the other arm. Try to match the motions of your non-working arm with the working arm and you will automatically get a better stretch!
- Be sure to really breathe deeply while performing this exercise, as it will help stretch out those tired lower arms extremely well.
Do these exercises frequently and it will give your arms the perfect amount of blood flow and oxygen, which can help you avoid any more of those painful injuries. Also, try to give your arms a break from any work or stressful activities, as this will help you prevent any nasty arm pain from occurring in the future.
FAQs
Why are arm exercises important for seniors?
Because our arms tend to shrink as we age, exercising our arms helps maintain muscle mass and bone density, which can help reduce the risk of osteoporosis and arthritis, among other benefits (source).
How many times per week should I do these exercises?
Exercises should be performed at least twice per week. If you want, you can do them daily for more results.
How long should each exercise be performed?
Perform each exercise in a set of 10 to 15 repetitions. Once you’re able to perform a set in a certain amount of time, increase the duration by several seconds.
When is the best time of day to do these exercises?
Morning is best for arm exercises because it’s when your body is most rested and rejuvenated, which means you’ll get more out of the workout.
If I have limited mobility or experience joint pain, is it okay to modify these exercises?
Yes, you can modify exercises to accommodate any limitations. For example, if you have limited mobility in one of your arms, use your remaining arm to complete exercises. Alternatively, try exercise balls to increase the difficulty level without sacrificing range of motion.