[For Seniors] Easy and Fun Core Training
The torso, excluding the head and limbs, is called the core.
Recently, core training that strengthens the torso has become popular.
In fact, core training can also help older adults by improving their daily functioning.
So this time, we’ll introduce simple core training for seniors.
These are easy exercises that even seniors with reduced muscle mass who find movement difficult can try.
Strengthening the core can help correct rounded shoulders, stabilize posture, and contribute to fall prevention and improved internal organ function.
Please use the training introduced here as a reference and incorporate it at a comfortable pace without overexertion.
- For seniors: Enjoyable exercises done while seated, accessible for wheelchair users.
- [For Seniors] Core Training: Recommended Simple Rehabilitation
- For Seniors: Strength Training You Can Do While Lying Down
- [For Seniors] Fun Exercises You Can Do While Seated
- For Seniors: How to Strengthen Your Inner Muscles. Fall Prevention
- [For Seniors] Fun and Easy! Fall-Prevention Exercises for Older Adults
- For Seniors: Fun and Lively Exercise Recreation
- [For Seniors] Strengthen Your Legs! Recommended Training Items
- [For Seniors] Recommended Easy Strength Training
- [For Seniors] Recreational activities and games that let you have fun while strengthening your legs
- [For Seniors] Recommended Rhythm Play and Exercises
- [For Seniors] Fun and Engaging Brain-Training Recreation
- [Today's Recommendation] Gentle Health Exercises for Seniors
[For Seniors] Easy and Fun Core Training (31–40)
Exercises using a wall to prevent slouching
A slouched posture gradually develops unconsciously as we seek a comfortable position, but recalling proper posture can help trigger improvement.
This training helps you remember what a correct back shape looks like while strengthening the muscles that support it.
First, place your arms against a wall and take one step back.
In that stance, look upward and bend and straighten your knees to arch your back properly.
For people with a hunched posture, this applies force in the opposite direction, so be sure to proceed within a comfortable range.
Multifidus training
The multifidus refers to the small muscles attached around the spine.
When the multifidus weakens, your back can become rounded or overextended, which can lead to lower back pain.
That’s why training the multifidus is effective for preventing back pain.
Here’s how: get on all fours with your knees on the floor, extend your right hand forward and your left leg backward, then extend your left hand forward and your right leg backward.
Repeat this movement alternately.
If you’re not used to it, you might wobble and have trouble balancing, so having someone assist you can be reassuring.
It’s important not to arch your lower back while doing the exercise to make the training effective.
Just-sleep stretching
If you can incorporate training into ordinary everyday movements, you can work on it whenever you notice and easily improve your body.
This is a perfect training method for those who aren’t good at focusing on workouts: simply changing the way you lie down will benefit your back muscles.
All you do is place a pillow under your shoulder blades when you lie down, raise your arms, and gently sway them—this alone helps loosen the muscles in your back.
By directing your attention to arching your back, it also seems likely to lead to better posture and improvements in rounded shoulders.
Seated back-strengthening exercise
If you’re an older adult with lower back pain, be sure to strengthen your back muscles.
When the back muscles weaken, they can’t support your posture, which can lead to a rounded back and back pain.
Sit in a chair and reach one hand upward from near the toes on the opposite side.
Then lift your hand as if turning your chest up toward the ceiling.
Do this on both sides, but adjust the number of repetitions according to the individual’s condition.
You can also try stretching your back while raising both arms overhead.
Since these exercises are done while seated, it should be easier to keep up with the training consistently.
Balance training using a chair
For older adults, being able to maintain balance is important because it helps prevent falls.
The chair-based balance training introduced here is valuable for preventing falls and improving walking stability.
Many older adults feel uneasy about exercising while standing.
In such cases, chair-based balance training is recommended! Not only is it safe, but it also lets you strengthen your core and lower body muscles without strain.
In fact, improving core flexibility helps maintain balance more than simply walking with your feet on the ground.
Give it a try and feel the difference.
