[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.
- Summary of exercises for seniors: introducing preventative care movements by body part.
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- [For Seniors] Knee exercises to relieve pain: soothing stretches and a variety of movements for prevention
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- Grip strength training for seniors: Introducing gentle exercises, stretches, and strength workouts you can stick with
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- [For Seniors] Easy-to-adopt foot exercises for daily life: A healthy habit to keep walking on your own
- [For Seniors] Exercises to Prevent Frailty: A Daily Habit to Build a Healthy Body and Mind
- For seniors: Shoulder exercises and stretches. Relieve chronic pain and stiffness
- [For Seniors] Improve Your Body Concerns! A Summary of Exercises for Urinary Leakage
[For Seniors] Rehabilitation exercises specialized for each body part. Introducing simple exercises that can be incorporated without strain (71–80)
Oral exercises: Pa-Ta-Ka-Ra exercises
As we get older, not only the muscles in our legs and arms but also the muscles of the face and throat gradually weaken.
To help prevent slurred speech and reduced swallowing strength, this “Ba-Ta-Ka-Ra Exercise” is recommended.
When you hear about measures to prevent aging of the facial and throat muscles, you might think, “Do you only train the face and throat?” In fact, you carefully loosen the head, shoulders, back, and arms as well.
A simple tongue-circling exercise inside the mouth is also easy and very effective.
And the pronunciation practice of “Ba-Ta-Ka-Ra,” which gave the exercise its name, will surely be fun when everyone does it together!
Gluteus medius exercises while lying down and standing
This is a gluteus medius training routine that you can start from relaxed positions, such as lying on your back on the floor or leaning against a wall.
When lying on your back, use a movement that folds one leg back; when standing, bend the leg backward and then press it against the wall to engage the muscles.
In both positions, there is knee flexion involved, so it’s important to keep the movement within a range that doesn’t cause pain.
Maintain good balance and stay aware of where you’re engaging the muscles as you proceed.
A stretch to lengthen the gluteus medius while lying down
Let me show you a stretch that helps align the hips.
First, lie on your back with your knees bent.
Next, place your right ankle on your left knee.
Once you’re set, gently rock your lower body side to side, alternating which leg is crossed.
The gluteus medius is the muscle on the outer side of your buttocks, so focus on feeling a good stretch there.
If you raise your arms while doing this movement, you’ll also stretch your obliques, which can help ease shoulder and lower back tension.
It’s a two-birds-with-one-stone stretch!
Seated gluteus medius stretch
While sitting in a chair, place your right ankle on top of your left knee.
Clasp your hands and scoop up your right knee from underneath, then gently pull it toward the opposite side of your chest within a comfortable range.
Next, twist your torso so you’re looking to the right.
Don’t forget to do the other side as well.
To avoid losing your balance, sit deep in the chair as you perform this.
This stretch is very simple and can be done in a short time.
Be sure to incorporate it into your daily routine to aim for a healthy body.
5-minute iliopsoas stretch
A psoas stretch you can do while sitting, lying down, or even watching TV, letting you relax for five minutes.
When you splay your legs, take your time and keep them parallel to the floor.
Keep your gaze facing forward or look down at the floor—whichever helps you feel the muscle stretch—and focus on moving carefully.
Steady your breathing, slowly inhaling and exhaling.
You may find it even more effective if you do it after getting out of the bath.
7-Day Iliopsoas Stretch
One factor that makes it harder to engage your legs and hips, causes your posture to collapse, and leaves an older-looking impression is tightness in the iliopsoas.
The “7-Day Iliopsoas Stretch” features movements that specifically target this muscle group, which tends to get stiff.
By taking a big split stance and adding a torso twist, you can feel a deep stretch in your lower abdomen, allowing you to loosen the muscle without strain.
With around 10 reps, it’s easy to try, and focusing on the lower abdomen helps you feel the effects.
As you keep it up, it becomes easier to keep the pelvis upright, making it simple to envision improvements in posture and walking comfort.
Give it a try.
Iliopsoas training using a wall
Here’s a hip flexor workout you can do at home as soon as you think of it.
Use a wall and perform it standing.
First, place both hands on the wall and take a step back.
Step your right foot forward, place your right hand on your hip, and press your left hand into the wall to keep your shoulders from collapsing and to align your posture.
In this position, lift your right leg and externally rotate it just before it reaches the top.
Doing 20 reps on each side is effective, but if standing the whole time is tough, try a number that feels manageable.
Let’s strengthen hip flexors that have weakened from too much sitting.