It is a relatively known fact that as people start aging, they become slower day by day. Even the activities which once used to seem like nothing become problematic, such as getting out or in the bed or even standing up from a chair and sitting down. Seniors’ difficulty concerning their daily movement tends to occur, resulting from the decline in flexibility s strength of the body’s muscles. Flexibility refers to muscles’ respective ability and as your tendons to stretch and lengthen as a response to movement, further allowing the joints in your body to move through their ranges of motion. , Stretching programs that are effective are essential for incorporation into your everyday life to maintain flexibility. There are different types of stretching exercises for seniors: neck, arms, hips, back, and legs, to maintain flexibility in the future years, helping you stay limber for all times.
Following are some of the best stretching exercises for seniors:
It is essential for you to maintain your posture while using your mobile phone, as this helps keep a good posture and many activities such as driving.
- For this exercise, you are first required to slowly and steadily stretch your neck while bringing your chin closer to your chest area and then turn your head from one side to the other slowly.
- You are required to hold this position for a good 15 seconds and then repeat a couple of times.
When you have a poor posture, it often results in your muscles becoming tighter, causing unease. If you prefer an excellent widespread upper stretching session, it can surely help you lighten the muscles and further assist you with a good posture.
- To do this exercise, you must stretch your chest correctly; this can be done by extending both of your arms to the sides and making sure that your palms are facing forward.
- Once done with that, try reaching back with your arms until and unless you feel stretchiness across your chest as well as the front area of your arms. If you tend to face difficulty while holding your arms upwards, you can use a wall for support as well. To do this, you need to put your hands on a wall, stepping forward unless you feel a stretch in your chest area. Move to the other side. Keep one thing in mind that you should not overstretch.
Upper Arm and Shoulder Stretch:
Your shoulder’s mobility is essential for doing different activities independently, such as getting dressed or moving things on the shelf,
- To do this exercise, you must stretch both your hands as your shoulders with the help of holding a towel over your head using one of your hands and further letting that towel drape down behind your back and head.
- Hold the other end of the respective towel, using your other hand, slowly pulling down until and unless you feel stretchiness in your arms and shoulder.
When you have a low balance, it is widespread to result in or cause stiffness in your ankles. Therefore you must be maintaining flexibility in your ankles, as this further helps in doing many activities such as getting up, walking, or sitting down. This is one of the most common stretching exercises amongst seniors.
- For this stretching exercise, you are required to sit on a chair and start stretching your ankles. You can stretch your ankles by moving your foot slowly up and down and from one side to another. Repeat the same process on both feet.
- You are required to hold this position for a good 30 seconds before moving to the other foot.
The large muscles located on the front of your thigh in the body are known as quadriceps; these muscles play a crucial role in standing and walking.
- You can start this exercise by first lying on your side on the floor and then bend your knee in a way that brings your foot behind you.
- Keep pulling your foot by bringing it towards your body, until and unless you feel a stretch. You even have the option of making use of a towel or a to help if you are unable to reach your foot. You can even do this exercise while standing.
There is no doubt about the fact that stretching exercises for seniors come with many benefits. It is not only convenient but also requires minimal equipment. The above-stated stretching exercises for seniors are some of the best ones; you can do them anywhere you like.