Pulling Exercises to Help Aging
Staying in shape is not just a young person’s game; building and maintaining muscles help to keep folks mobile and independent as they age. Their problem might be in deciding what types of exercises work.
Many people see results using a push/pull workout, which refers to how their muscles move during their routine. Pulling exercises target muscles that often get underworked (back muscles or obliques, for example).
What follows are five pulling exercises that people can do to age well.
1. Bent-Over Rows
As a person ages, they often lose muscle mass and range of motion. These can lead to problems with balance, posture, and overall strength. The bent-over rows stimulate arm, back, and shoulder muscles.
By targeting those muscle groups, elders can strengthen muscle groups recruited in other exercises. Using dumbbells instead of a barbell increases work on shoulder stability.
2. Seated Band Row
Poor posture is a concern for most Americans and can limit mobility in seniors. The seated band row is a pulling exercise that targets the upper and lower back muscle groups, including the latissimus dorsi.
Working from a seated position is more stable for most people and will help stabilize those with poor balance.
3. Single-Arm Cable Row in Split Stance
Another exercise that targets the arms, shoulders, and back is the single-arm cable row.
Standing in a split stance will provide benefits to seniors because it is a unilateral exercise. That includes their front thighs and hip flexors, which will improve balance and stabilization.
4. Suspension Row
People tend to work out as they age to maintain a healthy day-to-day lifestyle. The pulling exercise here targets the back, core, and shoulders.
They are strengthening their abdominal muscles, shoulder stabilizers, and spinal erectors with this exercise similar to a plank but performed while standing.
5. Single-Leg Cable Deadlift
An advanced movement that develops balance and coordination, this pulling exercise is a full-body movement. It uses the arms, shoulders, back, core, buttocks, and legs.
The exercise forces seniors to focus on their movement and control. It does not require a lot of weight or resistance to provide them with positive results. Previous exercises on the list will improve this movement.
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