stretching exercises for seniors
Stretching Exercises for Seniors
Stretching exercises are necessary for people of all age groups to increase muscle flexibility and improve their overall fitness. This article discusses a few stretching exercises for the elderly.
- Always consult a physical trainer, or probably a doctor before performing any stretching exercises to determine whether they are fit for your body type. If they are, then get the right ones prescribed.
- Perform the exercises with slow and steady movements. Do not be in a hurry to finish things.
- Perform some warm up activities such as, walking, running, or jogging before exercising. This may help release all the stress from your muscles and make them ready for stretching.
- Do not over stretch since it may lead to muscle pain and fatigue.
- Lie straight on your stomach on a plain surface. Keep your hands sideways.
- Raise your head and your legs together.
- Hold this position for 1-2 seconds, and then come back to the normal position. Repeat this 7-8 times.
- Stand straight with your hands stretched upwards.
- Bend down, and try to touch the tip of your toes with the help of your hands.
- Maintain the position for sometime, and then come back to the original position. Repeat this exercise 6-7 times.
- Lie on your back on a flat floor.
- Bend your right leg and hold your lower thigh in both your hands.
- Try to pull the leg. See that you experience a sufficient stretch in your hips.
- Remain in this position for sometime, and then go back to the original position. Repeat the same for the other leg.
- Sit erect with your right leg straightened towards the front. Fold your left leg in such a way that the foot of your left leg touches the lower thigh of your right leg.
- Try to hold the ankle of your right leg with your hands.
- Let the hip muscles stretch in this process.
- Remain in this position for 2-3 seconds, and then come back to the original position. Repeat the same with the other leg.
- Stand erect on a step with half of your foot on the step's surface and the remaining half unsupported.
- Hold something with your hands for your overall body support.
- Try to lift the tip of your toes and then come down.
- Lower the unsupported part of your foot to feel a stretch in your calves. Repeat this exercise 10 times.
- Raise your left leg to about a foot above the ground.
- Rotate it in all directions. Repeat the same for the other leg.
- Stand erect with your left foot bent in the front at about 2 ½-3 feet away from the body and the right leg bent behind.
- Try to stretch in this position.
- Maintain this pose for some time, and then come back to the original position.
- Stand straight with the fingers of your hands interlaced and palms facing towards the sky.
- Try to pull yourself upwards.
- Maintain this pull for about 5-6 seconds and then relax. Repeat this exercise about 6-7 times.
- Stand straight with the fingers of your hands interlaced and palms facing forwards.
- Try to pull your upper body towards the front.
- Maintain this pull for about 5-6 seconds and then relax. Repeat this exercise about 6-7 times.
- Sit erect on an exercise ball with your fingers interlaced behind your back. Keep your arms straight.
- Raise your arms as much as you can to feel a good stretch in your chest area. Do not overstretch your arms since it may result in muscle injury.
- Stand straight and place the forearm of your right hand on a door's side.
- Try to move your upper body towards the left to experience a stretch in your chest muscles.
- Spread your arms to the sides. See that they are spread a little bit behind the body.
- Rotate your hands down and back till the time they touch the walls behind you. You may experience a stretch in your biceps.
- Sit erect on a flat surface.
- Bend your right hand behind your head, and then pull it with your left hand. Repeat with the other hand.
- Stand erect with both your hands stretched in the front.
- Close your fists, and then rotate them in all directions.
- Stand straight and rotate your neck on all sides.
- Also move it in the upward and downward motion.
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