Arm Exercises Part 1

Introduction

Arm Exercises Part1. Seniors with healthy arms and shoulders are better able to maintain independence and keep doing the activities they love. So then, think of all the ways you use your arms every day. Hence, something as routine as pushing up from a chair is easier with good arm muscle.

Here’s another benefit: arm exercises, done with proper form, work your upper back as well, which improves posture and balance. So, let’s get started, here are some exercises to keep those arms and shoulders working for you.

1. Arm Circles

1. From the seated position, with a small hand-weight in each hand
2. Extend your arms out to the side at shoulder level
3. Rotate your arms by turning the hand-weight in short circles
4. This will rotate your arms while maintaining the arm position
5. Do this 10 times left and right as 1 set.

2. High Bicep Curl

1. From the seated position, with a small hand-weight in each hand
2. Extend your arms out to the front at shoulder level
3. Bend your elbows to form an L shape
4. Complete a bicep curl by bringing your hand-weights close to your shoulders
5. Do this 10 times as 1 set

3. Overhead Press

1. From the seated position, with a small hand-weight in each hand
2. Hold the weight next to your ears on each side of your head
3. Raise your arms up fully without locking the elbows and pause
4. Lower the weights slowly back down to the start position
5. Repeat 10 times as 1 set

4. Modified Triceps Kickbacks

1. From the seated position, while holding a hand-weight in each hand.
2. Then lift your elbows up so they’re tucked into your sides with your upper arms lowered.
3. Slowly extend your forearms behind you as far as you can so your arms are parallel to the floor.
4. Contract your triceps and hold for a couple of seconds.
5. Bring your forearms back down so they’re at a relaxed position.
6. Do this 10 times as 1 set.

5. Triceps Dips

Arm Exercises Part1For your safety place the chair with its back against a wall to prevent any movement during this exercise

1. Sit on the edge of a chair and grip the edge next to your hips fingers facing forward
2. Press into your palms to lift your body and slide forward just enough that your butt clears the edge of the chair.
3. Lower yourself until your elbows are bent between 45 and 90-degrees.
4. Slowly push yourself back up to the start position.
5. Do this 10 times as 1 set

All 5 exercises are 1 set, try to complete 3 sets or whatever you can manage, remember to warm-up and cool down before and after

Video

In Conclusion

Arm Exercises Part1. Arms are something that we would not do well with if they were weak and unable to support us. So then, climbing stairs we need to hold the handrail for support, and to prevent a fall. And even getting up from a chair we need to be able to push ourselves up. Consequently, retaining strength in our arms is necessary for just about everything we do. Here we can start to improve our strength, and this will progress to more arm exercises. Part 2 will follow on completion of these

Important Note *

Remember that everyone is different, and it is ultimately YOUR RESPONSIBILITY to find what your body responds to. So please do your due diligence before trying anything new, including getting Medical Advice to ensure your safety and peace of mind.

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