For seniors: Enjoyable stick exercises. Easy workouts.
Maintain your health comfortably and enjoyably!
We’re introducing stick exercises recommended for seniors.
Stick exercises use simple movements to train the whole body in a balanced way and are effective for maintaining flexibility and muscle strength.
All you need is a broom handle or any stick-shaped tool you have at home.
You can even make one from newspaper.
No special preparation is required, and you can easily do them at home—that’s the appeal.
This time, we’ve gathered basic stick exercises that are safe even for beginners.
Let’s get moving and aim for vibrant days for both body and mind!
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- For Seniors: Fun and Lively Exercise Recreation
- [For Seniors] Let's Enjoy Exercising with a Towel!
- Summary of exercises for seniors: introducing preventative care movements by body part.
- [For Seniors] Easy and Fun Core Training
- For seniors: Enjoyable exercises done while seated, accessible for wheelchair users.
- [Today's Recommendation] Gentle Health Exercises for Seniors
- [For Seniors] Enjoyable While Seated! Ball Exercises and Recreation
- For seniors: Fun shiritori—enjoyable and easy to play
- [For Seniors] Fun and Easy! Fall-Prevention Exercises for Older Adults
- [For Seniors] Simple Rhythm Exercises: Recommended Songs and Routines
- [For Seniors] Enjoy Easily! Hand Play 'Shimoshika Meyo' (If If, Tortoise)
- Recommended simple exercises for recreational activities for the elderly
[For Seniors] Enjoyable Stick Exercises: Simple Workouts (21–30)
Align the palm of your hand with the sun
Let’s do a stick exercise to the rhythm of “Tenohira wo Taiyou ni.” This routine focuses on loosening the arms, making it effective for relieving shoulder and neck stiffness and preventing issues like headaches.
Sit while holding the stick and move your arms broadly in time with the rhythm.
Be mindful to keep your back straight and avoid slouching.
It’s said that moving your body moderately while having fun is more effective than exercising mindlessly.
Hum the melody together and enjoy a cheerful atmosphere as you do it!
Fatigue Recovery: Massage & Stretching Edition
We’ll introduce massages and stretches using a stick that are recommended for people with stiff shoulder muscles or tight shoulders.
You can use a wrap core (the tube from plastic wrap) or anything about the same size.
Try lightly tapping your shoulders with the stick, or grip the stick with both hands and extend it forward.
Stretching not only makes your body more flexible, but also helps correct habits and posture in your movements.
These are seated massages and stretches, so they should be suitable for many older adults.
Shoulder and neck stretches
When chronic stiff shoulders continue, some people feel fatigue or develop headaches.
How about trying a stick exercise that’s effective for such painful shoulder stiffness? Moving your arms and shoulders loosens tight muscles and improves blood flow, which can help relieve shoulder stiffness.
While holding a stick, stretch your arms and neck with large, deliberate movements.
Never overexert yourself—stop where it feels comfortable.
Since a hunched back can also cause shoulder stiffness, be mindful of your posture as you exercise.
Pole exercises to strengthen the legs and lower back
As we get older, we become more prone to falling and more susceptible to fractures and injuries.
A fall that leads to a fracture can even result in becoming bedridden.
So this time, we’re introducing exercises that strengthen the legs and hips using a stick.
You’ll move your body by holding a stick while raising and lowering your heels and doing squats.
Key points include keeping your back straight when lifting your heels and placing your weight firmly on your front foot during squats.
Although there’s plenty of movement, holding a stick allows you to exercise safely within a comfortable range of motion.
Give it a try!
Agility training
Motor function declines with age, and a drop in agility in particular can delay quick reactions to avoid danger.
For example, if you trip over a step and can’t instantly take protective action, you may fall.
This video introduces agility-boosting training using a stick.
Training regularly helps your body react to protect itself before you even have time to think when faced with a hazardous situation.
Use this article as a guide and work on improving your motor function.
In conclusion
This time, we’ve gathered a variety of stick exercises, from full-body movements to those focusing on the arms and legs.
Did you find a favorite routine? These exercises are easy to do at home, so start with the simple ones, give them a try, and make them a habit! If you keep at it, I’m sure you’ll feel the results.