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Arm Toning Exercises For Seniors And The Elderly

Arm toning exercise for seniors and the elderly like the diagonal shoulder raise can be very helpful in strengthening your upper arm, shoulders and back.

You will be glad you worked on these muscles when reaching for the window shade cord that is too high or opening that stuck refrigerator door!

Try to use them during the day to include arm exercises in your 30 minute program.

Even performing daily chores at a more energenic level will count as exercise.

Sweep the house or rake the outside yard in a more lively way will add to your daily exercises.

Diagonal are a great exercise to do if you spend a lot of time reaching into upper cuppboards or down low into the pantry.

Give them a try. Watch the video a few times as these are somewhat challenging to figure out just by reading how to do it.

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Diagonal Shoulder Raise (Outward)

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Purpose of this exercise

• Strengthens the upper arm, back and shoulders.
• Improves your shoulder mobility.
• Increases your ability to comfortably reach overhead.

How to do it:

Step 1

• Sit or stand with weight in your hand crossed over to your opposite hip with the palm inward.

Step 2 

• Lift your arm up and across your body to the side ending with your palm outward.
• Return to the starting position and repeat 10 times.

Breathing:

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

Tips:

• Make sure to keep breathing.
• Hold the weight with a medium pressure, not too tight.
• Extend the elbow fully to the side.
• Maintain your upper body posture.
• Don't use more than 2 pound weight if you have shoulder problems

Take it up a notch:

• Try this exercise standing to work on your balance.
• Follow your hand with your eyes.
• Twist at the hips during the movement to stretch and strenghten your back.

Try these other upper body exercises

Watch These Exercise Videos

1. Bicep Curls

• Strengthens the upper part of your arm with elbow exercises.
• Will make lifting activities easier.

2. Overhead Elbow Extension

• Strengthens your upper arm muscles with this arm workout.
• Improves your ability to lift your arms above your shoulders when reaching high to a shelf.

3. Tricep Kickbacks

• Strengthening and toning arm workouts.
• Improves your ability to rise from a chair.
• Makes reaching to a high shelf easier.

4. Diagonal Inward Shoulder Raise

• Build the strength in your upper arm and back with arm training.
• Increase the mobility of your shoulder for better arm swing while walking.
• Add to your ability to reach overhead.

5.Diagonal Outward Shoulder Raise

• Strengthens the upper arm, back and shoulders with arm toning.
• Improves your shoulder mobility.
• Increases your ability to comfortably reach overhead.

6. Shoulder Rolls

• Improves the mobility with shoulder shrug.
• Stabilizes your shoulder blades for heavier lifting.

7. Overhead Press

• Improve the ability to safely reach overhead
• Stabilizes the back muscles shoulder rehab exercises.
• Increases the mobility of the shoulder joint.

8. Shoulder Press Lying Down

• Improve the mobility of your shoulder and chest with shoulder rehabilitation exercises.
• Increase your strength when reaching forward or lifting with two hands. 

9. Upright Rows

• Increase the strength in your upper arms and back with upper arm exercises.
• Improve your ability to lift heavier objects around the house.
• Assist in the mobility of your shoulder and elbow joints.

10.  Bent Over Rows

• Strengthens your upper arm and back with shoulder workout.
• Improves your ability to pull and lift.
• Increase shoulder range of motion.

11. Side Shoulder Raises

• Strengthen your upper arms, shoulders and chest with these best shoulder exercises.
• Improve your daily activities like opening doors or pushing a shopping cart.

12. Elbow Side Extensions

• Help strengthen your upper arm and shoulders with shoulder muscle workout.
• Improve your ability to grip and pull as in opening a stuck refridgerator, moving a chair to vacuum,  or opening a sliding glass door. 

Do you like these exercises? Did you know you can download the exercises along with a 4 week exercise program?.