Chair Yoga Stretches For Seniors: Seated Cactus Arms

There are so many wonderful chair yoga stretches for seniors. Here, we take a look at the Seated Cactus Arms. This pose has many wonderful benefits. It may seem as if it is simply an arm exercise, but there is loads of good stuff happening. This pose can help build both strength and range of motion. We can help strengthen the muscles in the upper back as we open the arms out to the sides.  If we have been sitting for a prolonged period of time, it can help to improve our posture. We can even add some extension in the thoracic spine as we bring those arms out and get more of a  gentle heart opener. If you are looking for a short video tutorial on how to perform this pose, scroll to the bottom of the page for the link.

The motion of the horizontal shoulder adduction and abduction is useful for some functional mobility tasks – think opening and closing tasks such as a sliding door, window curtains, or a heavy car door. The core is very engaged in this pose as well. We must engage the core muscles to maintain that long spine so that we do not collapse in the low back or round through the upper back.

This pose also gives us the opportunity to move with the breath, therefore it can help increase our energy if we are feeling a bit lethargic. I like to add it throughout the day if I find that I am sitting too much as it really help relieve that ache in the upper back and shoulders.

We can add the Seated Cactus Arms pose to a breathing practice. This pose can help us increase our awareness and alignment. It helps the chest, rib cage, shoulders and arms, and upper back all work together to help improve our breathing.  Being mindful as we perform this pose can help us to achieve improved alignment, an active spine, and movement with the breath.

This pose can help us improve our breathing habits. We can engage our intercostal muscles- or the muscles between our ribs that help our chest expand and contract as we inhale and exhale. We can focus on taking nice deep breaths as we open the arms to inhale and nice full exhalations as we bring the arms together.

Seated Cactus Arms

How Do We Practice This Chair Yoga Pose?

Follow the detailed cues to help practice this wonderful chair yoga stretch for seniors (or anyone really!). Then, keep reading for some tips on how to modify this stretch, as well as incorporate it into your exercise or daily routine. It does not have to be perfect and it will not look the same on everyone. Remember to never force or strain and always stop this or any exercise if you experience pain, dizziness, or shortness of breath.

Begin seated in Mountain Pose with a long spine- Stabilize through both feet to engage the core.

Arms are by your sides with the palms facing forward.

Inhale to a long spine as you raise your arms to shoulder height with thumbs facing toward the sky.

Exhale as you bend your elbows. 

Inhale to lengthen the spine and expand through the chest.

Exhale as you bring the elbows and palms toward each other (they may or may not touch).

Inhale to move the elbows apart to cactus arms.

Repeat 3-5 times or as desired.

On an exhale, gently straighten the elbows and release the hands back by your sides.

Need To Modify It?

If you are unable to hold the arms up at shoulder level, you may choose to take out the arm motion and gently arch the back to stretch through the chest in Cow Pose- inhale to gently arch the back and exhale to return to neutral.

Only raise the arms as high as is comfortable, you can still bend the elbows and bring the arms towards each other. Be sure to try not to compensate by bringing the shoulders up-keep the shoulders down away from the ears and be mindful of the spine and avoid rounding through the upper back. 

If the palms and elbows do not come together, that is fine. Continue to focus on moving with the breath.

How Do We Use This Chair Yoga Pose?

• You can use this anytime you have been sitting for a prolonged amount of time and need to stretch and check in with your posture.
• Try this anytime you are low on energy and need to increase the depth of your breath.
• You can do it alone or add some more arm movement to make it a flow: Straighten the elbows when the arms are out to the sides and bring the arms back down by your sides each time.
• You may choose to hold the arms open for 1-2 breaths to stretch through the chest.
• You may wish to add some extension through the spine here as you arch the back. 
• You may choose to alternate opening and closing the arms for the repetitions or desired time of your choice.

Remember to never force or strain and do what is right for you today. There are many ways to practice this pose. You may be interested in this short video where we will practice this pose: Cactus Arms. Or keep reading for more resources to add chair yoga to your day.

Want More Chair Yoga Stretches For Seniors?

If you are new to chair yoga, you may be interested in Is Chair Yoga Right For You?

If you use an assistive device, take a look at Chair Yoga and Assistive Devices for some ways to help improve your posture.

You may be interested in Breathing For Better Mobility.

You can find more upper body chair yoga poses here, All About The Upper Body

Take a look at the 7 Day Chair Yoga Challenge or the One Week Chair Yoga Challenge to get started on adding some movement to your day.

If you are interested in some standing exercises, you may enjoy Chair Exercises For Better Posture 

You can visit The Peaceful Chair YouTube Channel for more videos.

Finally, I invite you to sign up for the Monthly Email Newsletter to stay up to date on the latest blog posts and videos.

Namaste!

Disclaimer: The Peaceful Chair and thepeacefulchair.com strongly recommends that you consult with your physician before starting this or any exercise program.The information provided on this website is for informational purposes only and is not to be used in place of medical advice or information from your healthcare provider. Neither The Peaceful Chair, the peacefulchair.com, nor any of its contributors shall be held liable for any improper or incorrect use of the information described and/or contained herein and assumes no responsibility for anyone’s use of the information contained in any links, videos, or any content on this website.