Back Muscle Exercise for Seniors and the Elderly

Arm Raises On Your Back

Back muscle exercise for seniors and the elderly like the arm raise below will help strengthen and stabilize your upper and lower back muscles. These are great to do while you are lying in bed or on the couch.

Arm raises on your back with your knees bent are a good way to gently stretch and strengthen a back that is tired or sore due to overuse. This will also help with shoulder range of motion, scapular mobility and chest expansion if you incorporate breathing exercises along with the movement.

Think about relaxing the chest and neck muscles as you raise your arm up. Then breathe in and try to bring the air all the way to your abdomen. If done correctly, your abdomen will rise as the air comes in.

Purpose of this exercise

This exercise improves the range of motion in your upper back and shoulders. When correctly stabilizing the lower back, this exercise will  help strengthen your postural muscles including the abdominal muscles.

Step 1

Lie on your back with your knees bent. Keep your low back in neutral and arms at sides.


Step 2

Lift your right arm off the floor to an upright position. Return and repeat 10 times with each arm.



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


Keep your spine in neutral.Do not twist or rotate your back. Keep the movement smooth and controlled.

Take it up a notch

Add a 1 pound weight to your arm.Extend your opposite leg out at the same time.

How to do Arm Raises On Your Back

How to do Arm Raises On Your Back

More Back and Trunk Exercises

1. Eccentric Straight Leg Raise

2. Bent Knee Raise

3. Curl Ups

4. Cat and Camel

5. Back Extension

6. Leg Extensions

7. Bridging

8. Pelvic Tilt

9. Sit Backs

10. Arm Raises On Back

11. Arm Raises On Knees

12. Hip Flexion

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