Back Strengthening Exercise For Seniors And The Elderly

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Sit Backs

Back strengthening exercises for seniors and the elderly like the sit back, are vital in stabilizing your lower back. This will help your postural stability and balance as you gain more control over your core muscles.

This exercise is a little difficult to do in bed if you have a soft mattress.But certainly if you are not able to get onto the floor to perform your exercises, by all means stay in bed for these.

This is a great exercise to incorporate a good breathing pattern into. Breathe in through the nose to start, then exhale as you sit back.

Pause, then breathe in as you return to the upright position. Let’s get started!

Purpose of this exercise

This back strengthening exercise will firm your abdominal muscles. It will help your ability to get out of bed or up from a chair.

Step 1

Sit with your knees bent and arms crossed over your chest.

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Step 2

Slowly sit back as far as comfortable. Return to the start position and repeat 10 times.

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Breathing

Exhale during the backward movement phase. Inhale during the forward movement phase.

Tips

For this Back strengthening exercise, tighten your abdominal muscles.Stop if your feet begin to come off the floor. Keep a straight back as you sit back.

Take it up a notch

Hold onto a 2 pound weight in each hand.Extend one leg out as you sit back.

How to do Sit Backs

More Back and Trunk Exercises

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1. Eccentric Straight Leg Raise

  • This exercise works your abdominal and hip flexor muscles which will improve your ability to get out of bed, get out of a chair and maintain your posture and help back muscle pain.

2. Bent Knee Raise

  • This back pain help exercise works your abdominal and hip flexor muscles which will improve your ability to get out of bed, rise up from a chair and maintain your standing posture.

3. Curl Ups

  • Abdominal back pain symptoms exercises help with posture and balance by strengthening your core muscles. Simple things like getting out of bed or up from a chair can become easier when your
  • abdominal muscles are strong.

4. Cat and Camel

  • To stretch and extend the lower back and mid back muscles. Exercises for back pain and loosening up the pelvic area and learning the pelvic tilt.

5. Back Extension

  • To stretch and extend the lower back and mid back muscles. It can also help with mid back pain associated with postural strain. This will make it easier to maintain good posture with sitting and
  • standing.

6. Leg Extensions

  • To stretch and extend the lower back and hip pain muscles. It can also help with strengthening the pelvis and leg muscles reducing symptoms.

7. Bridging

  • These lower back pain exercises help strengthen the hip extensors, buttock muscles and hamstrings. It also helps strengthen the low back and sacroiliac. This can improve your ability to stand and maintain your balance.

8. Pelvic Tilt

  • To stretch the lower back and hip muscles. This is a great treatment for back pain exercise for tired or sore backs after a long day of walking!

9. Sit Backs

  • This back strengthening exercise will firm your abdominal muscles.
  • It will help your ability to get out of bed or up from a chair.

10. Arm Raises On Back

  • This back muscle 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.

11. Arm Raises On Knees

  • This back pain and exercise movement 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.

12. Hip Flexion

  • This lower back exercise will improve your lower back range of motion and flexibility.
  • It will help with activities such as doing the laundry, sweeping up with a dust pan or reaching to a low cupboard.

Resources Stay Independent
https://www.cdc.gov/steadi/pdf/STEADI-Brochure-StayIndependent-508.pdf