Developing a strong core can help seniors maintain flexibility, protect the back from injury and alleviate pain, reports the AARP, a nonprofit organization devoted to seniors over the age of 50. The core muscles consist of the abdominal and back muscles, the back and the pelvis. Exercises that strengthen the core muscles can help stabilize the back and make daily activities much easier to tolerate.
Cross Extension
Core extensions are performed while lying on your stomach and extending the arms and legs. Stretch and strengthen the core muscles by lifting the right arm and left leg at the same time. Hold for a count of 6. Relax and repeat on the opposite sides. The exercise needs to be performed about six times on each side to get the maximum benefits. Doctors at the American Academy of Orthopaedic Surgeons (AAOS) advise seniors to go slow during floor exercises to avoid injury and to seek the advice of a physician before starting any new exercise program.
Dead Bug
Once on the floor, you can roll over onto your back to perform the dead bug exercise that will work primarily on the abdominal muscles. Dead bugs are much easier to do than crunches that can strain the back and often are difficult for seniors with other medical disabilities. Once on the back, bend your knees so that your feet are flat on the floor. Extend your arms straight up. You should tighten your abdomen as your begin to scissor your arms in the air for about 30 seconds. Take a break and then raise your knees so they form a 90-degree angle. Repeat the arm-scissoring motion with knees raised.
Raised Knees
While still on your back, stretch the core muscles by raising the knees to work your lower back which often is taxed by overuse and arthritis pain. Keep your knees bent; press your back into the mat. Raise your knees toward your chest and grab them with your hands, pulling them closer to your chest for additional resistance. The raised knee exercise not only stretches and loosens up the lower back, it also compresses the abs and works arm muscles. Hold on to the knees for a count of 6 and lower your feet. Repeat the move six times.
The Cobra
The cobra is a standard core exercise for people of all ages. It is particularly useful for aging seniors who often get stiff in the back and pelvis areas. You need to roll back over onto your stomach to do the cobra. Get in position by placing your hands beneath your shoulders. Raise the front part of your body by extending your arms to full extension. Arch the back to feel the pull along the front of your abdominal region and in the front of your hips. Lean your head back slightly to add additional resistance to the exercise, careful not to strain the neck muscles. Slowly reverse the position by lowering the head first and then the arms. Rest for a couple seconds and repeat two or three times.
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