Every movement the body makes begins with the spine, so an injury to this area of the body can have devastating consequences. The spine and lower back are held stable by muscles that work together to create subtle movements that are required for balance. Back strengthening exercises is important for seniors to be able to continue functioning independently in their lives.

Not all back strengthening exercises are appropriate for seniors. They should always incorporate a stabilizing aspect to keep the lower back tight while the other muscles around it stretch. For example, a good lower back exercise might stretch the muscles at the back of the leg, but the lower back itself should remain stable and engaged. This creates more stability without injury.

Strengthening exercises for seniors

Strengthening exercises for seniors are great for strengthening bones and joints. They help with mental wellness and mood. They improve balance and mobility which promotes independence. Back strengthening exercises should be performed at least 3 times a week in order to make a difference in balance and mobility, but the more the better. Rest between exercise sessions if your back feels tired or sore after the workout. In the case of elderly people, no pain, no gain doesn’t apply. Listen to your body!

Training that involves heavy weights is discouraged for seniors as well as stretching exercises that hyperextend muscles and joints. Seniors need to perform gentle exercises regularly that activate the core and keep the muscles in the back engaged.

Individuals over the age of 65 years should avoid:

• Weight training with heavy weights
• Long-distance running
• High intensity interval training

For a printable download to help you stay mobile and independent, check out this mini-ebook for Chair Exercises at Home for Seniors on Etsy.

Resistance band exercises for seniors

There are many resistance band exercises that are great for seniors and strengthening their backs. Check them out by clicking on the link above.

Remember, before starting ANY kind of exercise, consult with your doctor to make sure they recommend it.

Back pain exercises for seniors

Back stretches are the best back pain exercises. Stretching the glutes and hamstrings helps tremendously with the pressure those muscles put on the back when they pull on them. Try some of these stretches:

The cat and camel exercise is a beginner’s stretch that strengthens the abdominal muscles and keeps the hips limber.

• Start on all fours on a soft surface, even your bed with your knees a few inches apart. Your hands should be shoulder width apart fingers facing forward and your back straight. Engage your abdominal muscles and arch your back and lift your head so you are looking as far up as you can. Be gentle and stop if you feel discomfort.
• Now curve your back upwards and lower your head to look at the ground (or your belly button!)
• Repeat 10 times breathing in when your back is arched and out when your back is curved.

Bridges are simple but help strengthen the core including abs and lower back. Also, they give a good stretch through the hips for more range of motion. It’s another exercise that can be done in bed.

• Lay on a soft surface with your knees bent and feet flat on the floor. Keep your arms at your sides.
• Slowly raise your butt up and tighten it until your body is straight.
• Slowly lower it back down.
• Repeat 10 times.

Back exercises for elderly

Side bends are great for building back strength as well as other core strength.

• Stand straight with your feet shoulder width apart and hands at your sides.
• Carefully lean over to the right moving your hand down your outer thigh to your knee.
• Carefully come back to standing postition.
• Lean to the left with the same motion as the right and back up again, slowly.
• Repeat 10 times on each side.

The bent knee raise is a simple and effective exercise that increases abdominal and lower back strength. It can improve stability and reduce pain associated with a lack of lumbar support.

• Lay on your back with your knees bent and your hands on either side of your body, palms down. Place a small pillow under the arch of your back so the abdominal muslces are engaged.
• Slowly lift one knee and bring it toward your chest as far as is comfortable.
• Lift your other knee up and bring it to meet the first knee.
• Hold for 5 seconds and slowly lower back to starting position.
• Repeat 10 times on each side.
• Breathe in when you lift your knees and out when lowering them.

Chair ab crunches build abs to help support your back.

• Sit in a chair and scoot forward to the edge of the seat.
• Lean your upper body back in the chair and slowly pull yourself back up to the upright position.
• Breathe out when you lean back and in when you lean up.
• Repeat 10 times.

Arm raises are a simple and effective way to improve posture and increase mobility. They increase the range of motion in the arms and shoulders as well. This strengthens the upper back and shoulders. They can be done on the bed or on a mat.

• Lay on your back with your legs bent and your palms facing downward next to your body.
• Place a small pllow under the arch of your bakc.
• Raise one arm up until your hand is straight in the air and slowly lower it back again.
• Breathe in when you raise your arm up and out when you lower it back down.
• Repeat 10 times on each side.

Kickbacks work the glutes, lower back, and lower abdominal muscles.

• Stand up straight with your feed hip width apart and your hands resting lightly on a chair or countertop in front of you. Keep your shoulders back and your chin up.
• Lift one leg and extend it straight out behind you. Do it as far as is comfortable.
• Hold your leg up for the count of 5 and gently lower it back down to the ground.
• Repeat 5 times on each leg.

These back strengthening exercises for seniors are going to change the way you move and get around. I can’t wait to hear all about the improvements you make! If you are unable to get down on the floor, try these standing back exercises too.

For more exercises for seniors, check these out:

• Leg strengthening exercises for seniors
• 30 Best Chair Exercises For a Full Body Workout
• 28 Day Couch Yoga For Seniors
• Exercises for arthritic knees and hips
• Fun balance exercises for seniors
• Stretching exercises for everyone
• Arm exercises for seniors
• Balance exercises for seniors
• Fit Over 50, Older Adult Wellness

Do you guys remember the joke I posted about my spine? It was about a weak back. HA!

The post Back Strengthening Exercises for Seniors appeared first on Actionable Wellness.

Resistance bands are lightweight, inexpensive and you can take them anywhere. The home, the office, or even traveling. There are a variety of exercises you can do with them, giving you a full-body workout.

Exercising three or four times a week for at least 30 minutes a day will help to keep you on track and as healthy as possible for as long as possible. It will help you keep your strength and balance as well.

I love working with seniors at my job. I am the resident trainer for seniors at our facility. They are so much fun to talk to and I love how exercise can give them such an improved quality of life.

It’s a blessing to be able to help people like that. When they tell me stories about how their range of motion or balance is better for everyday life, I feel so good about the time I spent with them.

I offer resistance band workouts that help anyone improve balance, strength, and mobility. Check out the details at Training Kamp. I can also bring them to your club, church, or office. We also offer online classes on youtube here.

RESISTANCE BANDS FOR SENIORS

Remember, before starting ANY kind of exercise, consult with your doctor to make sure they recommend it.

Resistance bands are giant rubber bands that come in a variety of strengths that offer different amounts of resistance. Results from using them are similar to that of using hand weights. Using different strengths of bands for each workout helps you avoid a plateau in your results.

You use your body’s own strength to perform the exercise. They are inexpensive and easy to store and bring with you. You don’t even need a lot of space to use them. So what are the best workout moves to do with resistance bands?

Start slowly and work your way up to reduce soreness and risk of injury. You can gradually increase as you become more comfortable.

Resistance band shoulder exercise

Start with the seated shoulder press. Sit in a chair and place the band under your feet. Sit upright and grasp the band and pull it up to your shoulders. Push your hands up until your arms are straight above your head. Hold to the count of 10 and slowly lower them to where you started. Start with 10 and work your way up to 30. Remember to change the strength of your bands each time so you don’t plateau. This goes for all of these exercises.

Next, do the neck and shoulder stretch. Place the end of the band in each hand and lay the middle of the band along the base of your neck. You are still seated in a chair. Rest your hands on your thighs and pull up against the band with your neck and shoulders. Don’t force it. Just do what is comfortable. Hold for the count of 10 and release. Start with 10 and work your way up to 30.

Now a lateral raise. Place the band under your feet and stand up with the band in each hand. Keep your arms straight and lift them up. Raise them out to your sides and then over your head. Slowly lower your arms to original positions. Start with 5 reps and gradually increase to 10.

For a printable download to help you stay mobile and independent, check out this mini-ebook for Chair Exercises at Home for Seniors on Etsy.

Resistance band exercise for chest

For the chest, we will start with the chest pull. Grab a resistance band at each end and gently pull the ends as far apart as your arms will go. Feel the muscles across your chest tighten. Slowly allow your hands to return to their original position. Start with 10 and work your way to 30.

Now sit in a chair and wrap a band around your shoulders with an end in each hand. Push your hands away from your body until your arms are straight and you are reaching out far in front of yourself. Slowly release back to the original position. Start with 10 and work your way to 30.

Resistance band exercise for back

Now you can stretch out your back. In the chair, extend your legs and place the resistance band around your feet. Grab it with each hand and pull back arching your back and stretching back as far as possible. Hold it for the count of 10 and slowly release it to the original position. Repeat 5 times and work your way up to 10 eventually.

Now take the end of the band in each hand and stretch your arms above your head and pull your hands apart as far as you can. Keep your arms straight and hold it for 10. Slowly return to the original position. Repeat 10 times and work your way to 10.

Next, put a band under your feet and the other end in your hands. Stand up straight and lift your arms one at a time over your head. Stretch your hand over to the opposite side and reach as far as you can. Then do the other side. Hold each stretch for 10 seconds and slowly return to start. Do each side 5 times and work your way up to 15.

Now remain standing and put a band under your left foot. Hold the other end with your right hand. Pull the band up and back across your body and extend your arm out to your side. Hold it for the count of 10 and slowly return. Do it 10 times and work your way up to 20. Repeat with the other side.

And for more back strengthening exercises for seniors, check this out.

Resistance band exercise for legs

We will start our resistance band exercises for legs with an inner thigh stretch. Place a band around both legs near your knees while seated in a chair. Spread your legs as far apart as you can and hold for the count of 10. Slowly allow your knees to come back together.

Now stand up and hold the ends of the band in each hand. Step on the band. Squat down and start to stand upright pulling the band tight on each side. Stretch yourself upright and hold for the count of 10. Slowly return to the squatting position.

Now sit back in your chair. Place the ends of the band in each hand. Place your toe onto the band and press your foot away from the body until your leg is completely straight. Hold for 10 and slowly return to the original position. Now do the other foot. Do each side 10 times and work your way up to 30.

Now place the resistance band around your left thigh just above your knee. Put the other end under your right foot. Keeping your left knee bent, slowly lift your left foot 1 inch off the ground. Hold for 10 and slowly lower it. Repeat it with the right leg. Start with 10 of each side and work your way up to 30.

resistance band exercise for arms

You can start the arm workout with bicep curls. Put the band under your feet and stand up straight. Grab the band with each hand, and curl your arm upward with your palm facing your body. Slowly lower it back down. Start with 10 on each side and work your way up to 30.

Now turn your palm facing away from your body and do the same thing over again to work your tricep. Start with 10 again and work your way up to 30 on each side.

Resistance band exercises are great for seniors to get them back into shape. They help with balance, strength, and mobility. We all want that. Start out slowly and gradually increase resistance and repetitions until you are mastering each move. And enjoy more range of motion as well. I can’t wait to hear all about the progress you make.

For more exercises for seniors, check this out:

• Exercises for arthritis
• Fun balance exercises for seniors
• Arm exercises for seniors
• Simple Easy Leg Workout for Seniors
• 101 Bodyweight Exercises
• Best Stability Workout for Seniors to Improve Everyday Life
• Fun Exercises for Seniors to Stay Active
• Low Impact Workouts for Obese Beginners
• Fun Wheelchair Workouts for Fitness
• What is the Best Starting Workout for Obese Beginners?
• Fit Over 50, Older Adult Wellness
• Printable Resistance Band Workouts

Here are some super simple exercises for beginners too.

Now for a joke: Ah, the modern days…
I just saw a grandpa help a youngster who was staring into his phone, to cross the street. Bwah ha ha ha!

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