Keep shoulders down and away from ears. Breathe deeply and hold this position for 30 seconds. Sit in a chair placing the feet on ground at a width of shoulders. Back flexion. This exercise will help strengthen the muscles in your upper back and shoulders. Repeat each exercise a few times, then increase the number of repetitions as the exercise gets easier. Do you ever feel like you’re having a hard time standing up straight thanks to a stiff back? You may place the forehead on a rolled-up hand towel for comfort. 15 spinal stenosis exercises 1. Place the arms at the side, palms down on the floor; Pinch the shoulder blades together and lift the hands off the floor. Stand behind a chair. Upper Back. In seniors, it’s typical to have a hunched over upper back that is caused by the degradation of the thoracic disk as well a weak upper back musculature. Inhale deeply, then on an exhale, bring your knees into your chest and wrap your arms around them. Slowly lift your right leg straight back – don’t bend your knees or point your toes. The back of hands should be pressed together. Try a few basic exercises to stretch and strengthen your back and supporting muscles. This is one of the exercises for seniors that helps in relieving tension in upper back and shoulders. You can easily build up your upper back strength at home with little to no equipment. Over time, it can become hard to stand up straight, since the muscles are so used to being in a hunched position. 2. Make sure you maintain good posture for the duration of the exercise. Shoulder and Upper Back Stretch. If you can’t make your way to the gym for an upper back workout, don’t stress. Previous Next 1 of 8 Back exercises in 15 minutes a day. Repeat this ten to 15 times per leg. You lie on your back with your hands behind your head. Unlike the lower back, the upper back is an often-overlooked part of the body when it comes to exercise, but for seniors, this is an important part of the body to work – particularly if you spend most of the day sitting.. A strong upper back can promote better posture and help prevent back pain. Take the arms out and up in front at the height of shoulders with palms facing outwards. Stretching the back can help bring space between the vertebrae to offer pain relief. 10 of the Best Upper Back Exercises You Can Do at Home. This is most likely due to sitting, which can make your shoulders and upper back round forward. This strength training exercise for seniors makes your bottom and your lower back stronger. Lower Back Stretch – The lower region of the back is usually the area that causes most seniors the largest grievances, and this exercise will help your lumbar muscles stay in top shape. Hold that position for one second, then gently bring your leg back down. 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