Exercises For Seniors To Strengthen Arms & Shoulders

Arm and shoulder strength training exercises help build muscle mass and increase bone density. A strong frame and well-developed muscles allow seniors to perform activities of daily living, such as bathing, eating and walking. Strong arms and shoulders improve balance and alleviate the symptoms of arthritis and osteoporosis, two chronic conditions that affect seniors. The American College of Sports Medicine recommends that seniors do at least one set of eight to 10 strength training exercises, twice a week.

Lateral Raises

Lateral raises strengthen the shoulder muscles and can be done sitting down or standing. Standing up during the exercise helps build balance and leg strength. Strengthening the shoulders makes it easier for seniors to reach overhead and increases arm range of motion. To do a standing lateral raise, hold a light dumbbell in each hand and let your arms hang by your sides. Maintaining a slight bend in your elbow during the exercise prevents elbow or shoulder strain. Relax your shoulders, stand with your feet shoulder-width apart and slightly bend your knees. Slowly, lift your arms out to your sides, stopping when they are parallel to the ground. Avoid jerky movements or rushing through the exercises--that places your muscles and joints at risk for injury. Slowly lower the weight toward the start position, stopping before your hands touch your hips. Repeat this exercise 12 to 15 times.

Wall Pushups

Wall pushups utilize many different muscles in the upper body--the shoulders, triceps, chest and biceps. Body weight provides resistance for seniors during pushups. Performing a pushup on the wall decreases the intensity of the exercise, allowing seniors to strengthen their arms and shoulders without placing them at risk for injury. To perform a wall pushup, stand facing a wall. Place your hands at shoulder level on the wall, an inch outside your shoulders. Tighten your abdominal muscles and lift your chin so that it is parallel to the ground. Keep your back straight throughout the entire exercise. Walk your feet out behind you, stopping when your arms are almost fully extended--protect your joints by keeping a slight bend in your elbows. Lift onto your toes and slowly lower your chest toward the wall, flaring your elbows as you come closer to the wall. Stop an inch away from the wall; push back to the start position and repeat until you complete 12 to 15 repetitions.

Bicep Curls

The biceps, or the front of the arms, are essential for lifting and carrying objects. Strong biceps make it easier to wash yourself, reach for items in the kitchen, clean and perform other routine activities. To do a bicep curl, hold a light weight in each hand while standing or sitting in a chair. To do a standing biceps curl, stand your feet hip-width apart, bend your knees slightly and lift your chin so that it is parallel to the ground. Relax your shoulders and tuck your upper arms to the sides of your body--this isolates the biceps during the exercise and prevents momentum from fueling the curls. Turn your palms so that your fingertips are facing your shoulders. Slowly, lift the weights toward your shoulders. Stop right before they make contact with your shoulders; lower and repeat. Complete 12 to 15 bicep curls.