Elderly Stretching Exercises should be simple and easy to do, while also providing numerous health benefits for individuals that are working out. Consider the following about stretching before beginning your own fitness regimen.
Benefits of Stretching for Seniors
The benefits of stretching are many; integrate simple stretches into your everyday life for serious health perks:
May help improve posture.
Can promote flexibility.
Reduces pain.
Lowers stress.
Improves mood.
Facilitates social interactions with others.
Supports aging in place.
Stretching and improved physical health supports aging in place as it helps preserve wellbeing and fall-reduction, which contributes to independence and autonomy as you get older.
Tips to Get Started
Invest in a comfortable pair of shoes that fit snugly as well as prepare by wearing the right type of clothing. Don’t wear anything too loose that can cause a fall hazard. Consider these tips when starting your stretching routine:
Start slowly at first and pay attention to what your body is telling you. Immediately discontinue the stretch if you experience pain.
If you are able, physically warm-up by walking or marching in-place for a few minutes before stretching.
Try to make your movements smooth and fluid, be gentle on your body. Don’t force or jolt your muscles into a stretch.
Keep your body’s joints loose and unlocked. Bend knees and elbows if it is easier for you.
Don’t forget to breathe throughout your regimen.
Always get approval from your medical provider before beginning any type of fitness or exercise regimen, including basic stretching exercises or yoga
Elderly Stretching Exercises
Even if you live with physical limitations or a disability, you can still complete daily stretches to increase flexibility and improve range-of-motion. The following stretches are easily done from a seated position, or if you can stand for prolonged periods of time and have good balance, try them on your feet.
Calves
Sit on a chair with another chair across from you. Stretch one leg out onto the opposite chair with your toes facing upward while keeping the opposite foot placed firmly on the floor. Bend forward from the hips, reaching for your toes, until you feel a stretch in the back of your leg. To stretch both legs at the same time, perform this exercise while seated on the ground.
Neck
Look over your shoulder and then lower your chin and roll your head around to look over the other shoulder. Feel the stretch in your neck.
Ankles
Lift each foot off the ground and roll your ankle clockwise and then counter-clockwise. Do the same with the opposite foot.
Shoulders
Keep elbows bent and roll your shoulders back in a circular motion. Repeat and roll your shoulders forward.
Back
Keep your feet flat on the floor and cross your arms. Bend and twist your waist, leaning toward the ground. Do the same on the other side of your body.
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