Back Pain And Exercise For Seniors And The Elderly

Arm Raises on Hands and Knees

Back pain and exercise for seniors and the elderly, are nearly impossible to separate. Daily stretching and strengthening exercises for seniors and the elderly like the arm raise below will get you on the road to improved lower back stability and pain symptoms.

Find a gardening pad in the garage to kneel on and a chair to hold on to if you are going to do these on the floor. If they are done on the bed it will be a much safer location and likely more comfortable.

But there is nothing like practicing getting up and down off the floor to give you more confidence when faced with situation where you need to pick up something off the floor or, heaven forbid, had to kneel down to pick it up!

Purpose of this exercise

This exercise will improve your upper back and shoulder stability. It is also  helpful in reaching to a high shelf, opening the refrigerator door or even combing your hair.

Step 1

Position yourself on your hands and knees. Keep your back straight and hips in a neutral position.


Step 2

Lift up your right arm while keeping your elbow straight. Return to the starting position and repeat 10 times with each arm.



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


Your bed is a great place to do this exercise. Make sure your hands and knees are shoulder width apart.Keep your low  back in neutral position.

Take it up a notch

Add a 1 pound wrist weight to your arms. Extend your opposite leg at the same time.

How to do Arm Raises on Hands and Knees

How to do Arm Raises on Hands and Knees

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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