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[For Seniors] Rehabilitation exercises targeting each body part: Introducing easy routines you can incorporate without strain
Moving your body helps refresh both mind and body.However, it can be difficult to keep it up consistently.So this time, we’re introducing rehabilitation exercises that older adults can do comfortably at their own pace.We’ve gathered a variety of exercises focused on each body part—from fingertips to the neck and shoulders, lower back, knees, and ankles.It’s packed with activities that will warm both your heart and body.Being able to do it enjoyably and without strain is the key to consistency!Enjoy a healthy time that brings smiles to your face as you chat with those around you.
[For Seniors] Rehabilitation exercises targeting specific body parts. Introducing simple, easy-to-incorporate routines (1–10)
Exercises to Keep Your Legs and Back Strong Until 100NEW!
If you keep your legs and lower back healthy, you can stay active as you age.
So let me introduce exercises you can do while seated.
Start with stretches and warm-ups, then move on to brain-training exercises, followed by movements that help prevent falls and improve walking.
During the stretching, move your whole body to help it relax.
For the brain training, make different shapes with your left and right hands and switch them at the same time.
Once you get used to it, add marching in place.
In the final preventive exercises, focus on moving your legs.
Goo-Paa ExerciseNEW!
This “rock-paper” exercise is perfect for brain training and a great idea for preventing dementia.
First, sit in a chair and relax with deep breathing and stretches.
Then extend both arms in front of your body, make a “paper” with your right hand and a “rock” with your left.
Switch them to the rhythm.
Next, add marching in place and move the same way.
After that, add arm movements.
The difficulty will gradually increase, so your head might get confused, but do it at a pace that works for you.
Full-body health exercisesNEW!
Here is a health exercise you can do seated that moves your whole body.
First, loosen up areas that tend to get stiff—the neck, shoulders, and hands.
Then stretch your legs and hips before moving your upper body.
Next, work the lower body, and finally move all the way to your fingertips, finishing with deep breathing.
This routine helps strengthen your muscles and core, making it effective for improving stamina and preventing falls.
If you feel any pain, don’t push yourself—proceed one step at a time within your limits.
Take about 30 minutes and do it slowly.
Beginner-friendly seated leg exercisesNEW!
As we get older, our muscle strength declines, and walking can become difficult.
So here’s a simple seated exercise to help strengthen your legs.
With this routine, you can build the muscle strength and balance that are important for walking.
It also helps prevent tripping and falls beyond just improving walking.
The movements themselves are very simple: lift and lower your knees, open and close them to the sides, and extend your feet forward and bring them back.
Do about 10 repetitions, alternating left and right.
Finish with a deep breath to relax your body.
Oral exercises / Swallowing exercisesNEW!
Older adults tend to cough or choke more often as they age.
To help prevent this, let’s move the muscles around the face.
Start by tilting your head forward and backward to stretch the muscles, and massage under the chin with your fingers.
This will relieve muscle tension and help your body relax.
Next, strengthen the muscles around the mouth with tongue movements and vocal exercises.
Doing these before meals is effective, so please remember them and incorporate them into your daily routine.
When practicing vocal exercises in crowded places, it’s recommended to wear a mask.
Hand Therapeutic Exercises: Acquiring Fingertip Movements and Maintaining/Improving Cognitive FunctionNEW!
These are finger exercises that can also help maintain cognitive function.
We’ll introduce seven movements: finger abduction, MP joint flexion, IP joint flexion, thumb adduction, thumb palmar abduction, wrist palmar and dorsal flexion, and composite finger movements.
With actions like opening and closing the fingers, bending the non-thumb fingers from the base and returning them, and touching the thumb to each of the other fingers in sequence, anyone can do them without strain.
Only the wrist palmar/dorsal flexion uses a ball, so please prepare one.
By performing these exercises mindfully, you can enhance hand movement and finger flexibility.
Exercises to relieve shoulder, back, and knee painNEW!
Many older adults may suffer from painful shoulders, lower backs, and knees.
By continuing this exercise routine, you can ease that pain.
For the shoulder exercises, let your arms hang loosely and rotate your hands from side to side, and also roll your shoulders themselves.
For the lower back, gently rub your waist to relax the muscles, then place your hands on both sides of your navel and, while exhaling, say “ha, ha, ha.” Strengthening the muscles around your abdomen will help you support your lower back more firmly.
For the knees, massage them first and then work on building strength.