Do your joints feel a little stiffer these days? Is your range of motion more limited? Don’t worry — this is a common part of aging. Flexibility wanes in our sunset years, making it especially important to incorporate stretching exercises for seniors into your regular routine. Not only is flexibility important for general fitness, but also it can alleviate bone and joint pain, prevent falls, and help you maintain your everyday mobility, playing a crucial role in your quality of life.
Before you begin a new stretching routine, remember to consult your doctor. Then, start by exploring some basic, gentle stretches.
Simple Stretches to Get Started
- Shoulder Rolls: While sitting or standing, roll your shoulders forward, up, and down in a smooth and circular motion. Complete several repetitions, and then repeat in the other direction.
- Ankle Rolls: Stand on one foot, and raise your other foot a few inches off the floor. Rotate the ankle several times in a circular motion clockwise and then repeat going counter-clockwise. Repeat everything on your other ankle.
- Overhead Side Stretch. Standing tall with your feet hip-width apart, raise your arms overhead and interlace your fingers if you like. Keeping your torso lengthened, gently lean to the left and hold for 30 seconds. Repeat on the right.
- Shoulder Stretch. Standing tall with your feet hip-width apart, reach your right arm across your body. Place your left hand on your right arm, using it to bring your arm closer to your chest. Hold for 30 seconds. Repeat on the left.
- Tricep Stretch. Standing tall with your feet hip-width apart, raise both arms overhead. Bend your right arm until it’s behind your head, and place your left hand on your right elbow. Use your left hand to gently pull the elbow, holding the stretch for 30 seconds. Repeat on the left.
- Neck Stretch: While sitting or standing with a straight back, carefully lean your head to the left. Lift your left arm over your head, placing your palm on the right side of your head and using it to pull your head further to the left. Hold for 30 seconds. Repeat on the right.
- Doorway Stretch: Stand in a doorframe and lift your arms until they form right angles, extending from your shoulders. You should resemble a football goalpost in form. Place one foot in front of you and the other behind (one on each side of the doorframe). Push forward so that you feel a stretch across the front of your chest, and hold for 30 seconds. Repeat with the other foot in front.
- Calf Stretch: Face a wall, standing about three feet from it. Put your right foot behind you with the toes facing forward. Press your right heel into the ground and lean into your left knee, placing your hands on the wall if you feel unsteady. You should feel a nice stretch in the calf of your back leg. Hold for 30 seconds and repeat on the other side.
Smooth Stretching for Smooth Sailing
Although stretching can be enormously beneficial to your health, it also poses risks if it’s not done properly. So, as you try these stretching exercises for seniors, remember to move slowly and listen to your body. You should feel a comfortable stretch, not pain.
Before you know it, you’ll be looking forward to your daily stretching routine! And if you keep it up, you’ll make progress in no time.
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