Muscle Stretching Exercises For Seniors And The Elderly

Arm Raises

Muscle stretching exercises for seniors and the elderly are vitally important especially in the arms and upper back. As we age our chest and arms loose elasticity and our range of motion begins to decline.

This amounts to a reduction in the available motion our joints have. Often there is an accompanying element of pain.

For this reason, overhead arm limbering exercises like the overhead raise below are powerful tools to keep stiffness at bay and even improve our existing range of motion in our shoulders and back.Try these exercises below today and incorporate abdominal breathing at the same time to expand the chest and back.

Purpose of this exercise

Improves the range of motion of your shoulders. Strengthens your arm for activities that require overhead reach like up to a shelf or pulling the light cord in the basement.

Step 1

Begin standing with arms comfortably at sides. Relax your shoulders and lift your ribs.


Step 2

Inhale while you lift both arms overhead. Return to the start position and repeat 10 times.



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


Try not to arch your back when raising your arms. Keep your hands loose and fingers open. Every time you reach, try a little harder to raise your hands toward the ceiling.

Take it up a notch

Add 1 pound wrist weights for an added challenge. Bring your arms out to the side on the odd numbers. Try this exercise against a wall for proper posture and alignment when raising arms.

How to do Arm Raises

How to do Arm Raises

More Upper Body Flexibility Exercises

1. Shoulder And Upper Back Stretch

2. Shoulder Rolls

3. Neck Side Stretch

4.Neck Rotation

5. Shoulder Circles

6. Shoulder Stretch

7. Chest Stretch

8. Overhead Reach

9. Reach Back

10. Triceps Stretch

11. Hand Stretch

12. Arm Raises

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