Foam rolling is a new method that is especially effective in treating and improving simply as well as blood circulation in the muscles, especially in seniors.
Foam rolling exercise for seniors has grown quite popular, and there are so many benefits that they can gain from the exercises.
Foam Roller exercises are mainly a form of massage for stiff, sore, and tight muscles, which improves their elasticity and helps to get rid of tension and knots in your muscles.
For seniors, Foam Roller Exercises can be particularly healthy and beneficial in the long run.
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Benefits of Foam Roller Exercises for Seniors
Many people may need to learn exactly what a foam roller is or how to use it. However, in this article, we will explain it all and add a video you can follow.
Well, if that makes it easier, a foam roller looks like a shorter and much thicker version of a pool noodle. It is a large roll of foam used for massaging and rolling-type exercises, also called Self-Myofascial release.
Foam rolling holds many benefits, especially for seniors. Here are only a few;
- Reduces Muscle Tightness – As we age, our joints and muscles become stiff and gradually deteriorate. Foam rollers are an excellent tool to help your stretch and reduce tension in stiff and sore muscles. Foam rollers are an affordable and great alternative to a massage for your muscles that will help break down trigger points by applying pressure to certain areas of the body by only using your body weight.
- Better Posture – Many seniors have problems with their posture, and foam rolling is one of the best ways to stretch your chest and shoulders, improving your posture. You can use a foam roller behind your lower back to support your head with your hands in a stretched position to stretch the chest area.
- Great Recovery Exercise – Foam rolling applies pressure and massages certain points and muscles in your body to aid in the recovery of these muscles and to help with their recovery after exercise or an injury. As a senior, foam rolling can reduce muscle pain and stiffness, which other ailments may cause.
Safety with Foam Rolling Exercises
Foam rollers are an excellent way to roll out knots and tension in your muscles. However, as with every exercise, there are a few cautions, especially for senior adults;
- Keep Sessions Short – Try not to Foam roll for too long to prevent injury and inflammation of tissues. Spend 30 seconds on a trigger point and 60 to 90 seconds on a larger area. Roll slowly and smoothly, take your time, and allow your muscles to ease into the movements.
- Do Not Hold Your Breath – Keep your breathing relaxed and normal, as you would with a massage, even if discomfort occurs. Good breathing practice during Foam rolling exercise help to oxygenate your muscles.
- Never Roll Over Your Lower Back – Rolling over the lower back are can increase pressure on the discs and vertebrae, which can cause them to move out of place and the spinal muscles to spasm. Stretch your lower back and spine but do not roll directly onto it. It can cause pain and injuries.
- Never Push Into Pain – Foam rolling is slightly uncomfortable, similar to deep tissue massages. However, it should never be painful, as this will cause more harm than help. If you feel pain in one area, there may be an imbalance in another area. It is advised to change the area when you start to feel pain.
Foam Rolling Exercises for Seniors
In the Video are some foam rolling exercise routines specifically for flexibility in seniors;
- Tight Hips Buttock and Sore Knees – You can use an 18 to 36-inch foam roller on a carpeted floor or use a soft yoga mat. You will lie on your left side with the roller under the left hip, and the right leg crossed in front, with your feet flat. Support your upper body on your left forearm and keep your right hand on your hip. Make sure your head is aligned with your spine, press into the right foot, and roll downside the leg, just below the hip and above the knee stop when you find a tender spot, Hold, release and repeat.
- Back Pain – For Back Pain, you can use an 18 to 36-inch foam roller on a carpeted floor or yoga mat. Face up with the foam roller horizontally under the upper back, just below the shoulder blades; bend your knees, and keep your feet flat, hands behind your head. Tighten your abs and press into your feet, and lift your hips slightly to roll from your uppers to your middle back slowly. Now, could you find the tender spot, hold, and release? Could you repeat the exercise?
- Arthritis Pain in Fingers and Wrists – You will use a small stress relief ball rather than an actual foam roller or a very small foam ball. Roll the ball across the top of your right hand across the fingers while they are spayed out. Roll it from your wrist to your fingers and in between. Follow this with straight-arm wrist extension, flexion, and rotations. Lift and splay your fingers, hold them, and gently close them around the ball again.
- Ankle and Foot Pain range of Movement – You can use a malleable exercise ball or foam roller and roll on it from front to back, repeating a few times from the medial to the lateral arch. Lean your arms and your torso across your thighs to increase the pressure.
In Conclusion
These are some excellent ways to relieve tension and sore muscles with foam rollers.
![As we get older, in time certain parts of our bodies will start to age and wrinkle. One of these parts is our arms. The skin and muscle tone in your arms may become weakened and less defined, which in the end results in what as known as flabby arms. The best exercise for flabby arms in seniors could help your prevent this, as well as to one the muscles in your arms to make them appear much less flabby. [super_featured_image] What Causes Flabby Arms in Seniors So what exactly causes our arms to become, or appear flabby? Well for most individuals its is because of fat deposits that accu,ate in that are of their arms and for others it is more just loose skin related to age. As you get older everything starts to slow down, your metabolism, your ability to move around fast, and your muscle strength. Thus, fat may accumulate and muscle weaken in the arms. As we age we are also less prone to take part in activities and to exercise, which in turn cause weakened muscles and an increase in fat ad calories that cause fat. Following a good exercise program and having a healthy diet can help to transform fat deposits in your arms and body into muscle and to lose some needed weight. Can You Tone Flabby Arms So, in turn could you actually tone and correct your older more flabby arms? Well, here is some good news. If your arms are out of shape and flabby you get most of the shape back with the right diet and exercises. However, you will need to do targeted muscle exercise that will burn fat, and in turn rather build and tone the muscle in these areas of your arms. I would suggest focusing on purring in some work with regard to arm exercises, and then slowly starting to focus on a more healthy, and balanced diet. By adding and toning the muscle sin your arms they will retain shape and look less flabby, On the other hand you will also feel better and look much better in turn. Dieting for Flabby Arms Flab in your arms can be caused by excess fat deposits, especially if you are slightly overweight, which means you will also need to improve your diet. Watch your calorie intake and never eat more than you need to to feel full. Choose high quality nutritious food with lean proteins, and fresh produce such as fruits and vegetable. Grain and wholegrains are ideal for energy especially when eating breakfast. As a senior you will want to follow a heart healthy diet in urn to take care of your health, and to keep your weight under control. A few other Tips for Flabby Arms;. [super_list] Creams and Lotions - There are some good creams and lotions on the market that will help with excess skin to firm and tone. Look for reams with Vitamin C, Elastin and Q10 in it. It makes a small difference. Creams containing Coffee, or caffeine, will likewise help to break down cellulite and fat. Collagen and Vitamins - Certain Vitamin supplements such as collagen help improve the elasticity of your skin, which in turn can make a small difference in flabby arms. Wear the Right Clothing - For the time being if you have flab, especially in the uppers arms area , try to wear tops that have longer short, or quarter length sleeves to look more flattering. [/super_list] Exercise for Flabby Armsh2> Here we have added a few of the best exercise for flabby arms, they are quite easy to perform by older adults and they are safe. You can start off slowly and increase weight and intensity levels as you progress. Lifting Weights There are different types of weight lifting exercises that will target your arm muscles, and other muscle groups in your body. Weight lifting exercises are one of the best options for flabby arms. https://youtu.be/Wa8Fk8TaXPk Triceps Dips Triceps dips are perfect to tine the back of your uppers arms, where the most stubborn flat usually rests. You will nee a chair or low stable structure on which you can place your hands. Face forward the chair behind you and place your hands fingers facing away from your flat on the chair seat Your knees need to be bent and your feet flat on the ground. Your arms down elbows up, and your bum hanging down. Now push yourself up with your arms only but do not lock your elbows, and slowly easy back into the start position again. Repeat this a few times. https://youtu.be/LVRcXDEdC5U Bicep Curls Bicep Curls are ideal for your arms and easy to do. You will need a light weight though, or you can use any object around the house with some weight, such as a tin of beans. Stand with your feet shoulder length apart, your arms elbows at your sides and turned wrist up. Hold the weights or objects in both hands and slowly lift toward your face, and slowly back down to the original position. https://youtu.be/K2Bj2bi8jd8 Push Ups Push Ups are excellent exercise for your chest and your arms. You need to do push ups the right way to get the best results and to prevent injuries. You can do the push up with your knees on the floor until you get stronger, or do standing wall push ups if needed. For a regular push up you need to be hands and knees on a soft mat or carpet. Place your hands in front of your shoulder length apart, at your chest level. Straighten your body with your legs straight behind you and your feet hip width parallel to your, holding them up on your toes. Keep your hips in line with your shoulders. Lower your body so that your elbows bend at a 90-degree angle outward and then push back to the starting position. Repeat this a few times. Side Planks Planks generally are quite a strenuous exercise, so please follow with caution. The side plank is similar to a regular plank, however done on your sides. Your will lay down in a straight line on your side, with your legs extended and stacked on top of each other. Keep the bottom elbow under your shoulder to ensure your head is fully aligned with your spine. Keep your abdominals tight and lift your hips and knees up, resting on your bottom arm/ Keep your body straight, and hold for a few seconds. https://youtu.be/9dNL_mtObGQ Scissors Scissors can help to tone and shape your arms. You will need to stand up straight with your feet slightly more than shoulder width apart. Move your arms to the side and then bring them to the front. The one hand should overlap the other, looking much similar to the letter X. Return your arms to the starting position, and repeat around 20 times. Now raise your other arm above your head and see how long your can hold it. This exercise will need to be performed on a mat. https://youtu.be/2PKLEOqpmZU Reviews: The Best](https://seniorgrade.com/wp-content/uploads/2022/06/Flabby-Arm-excercises-for-Seniors-300x141.jpg)
