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[For Seniors] Stretching Exercises: Easy and Safe to Do
As we get older, our bodies can become stiffer, but why not stay energized every day with gentle stretches you can keep up with comfortably?
In this article, we introduce simple and safe stretching exercises that are suitable even for seniors.
By gently loosening the body, you can improve joint mobility, help prevent falls, and promote better circulation.
Some exercises can be done while seated at home or performed in bed, so even those who are not fond of exercise can feel at ease.
Incorporate them little by little into your daily routine to maintain a healthy body!
[For Seniors] Stretching Exercises: Easy and Safe to Do (1–10)
Relaxation exercise
We’d like to introduce a relaxing exercise that uses a ball against your back.
Many older adults feel anxiety or loneliness in their daily lives.
These feelings may stem from worries about age-related declines in physical and cognitive abilities, or from having fewer opportunities to spend time with family.
In that case, how about trying a relaxation exercise to help ease anxiety and loneliness? Sit in a chair and place a ball between your back and the backrest, then gently roll side to side.
Taking deep breaths will help you feel refreshed.
If you do this with a few people, it may spark conversation and provide a nice change of pace.
Preventing falls with towel exercises
Have fun training! Here are some ideas for preventing falls with towel exercises.
Some of you may already be incorporating exercise into your daily routine.
This time, let’s try simple exercises using a face towel.
Moving your body might help refresh both your mind and body.
All you need is one face towel.
You can try these while seated and relaxed, so it’s easy to go at your own pace without overdoing it.
Give it a try and add it to your routine!
Hip stretch on the floor
When the hip joints become stiff, it not only throws off the body’s overall balance but can also significantly affect your health.
Stiff hips can make you more prone to various symptoms, such as lower back pain, knee pain, and walking difficulties.
In older adults, decreased flexibility in muscles and joints, as well as muscle loss due to lack of exercise, are said to be causes of stiffness.
With that in mind, here are some hip stretches you can do while seated on the floor.
While sitting, move both legs side to side, and try movements where you hold both toes with your hands.
Because you can do these stretches easily while seated, it seems convenient to do them at home while watching TV.
Neck stretch
Neck stretches are said to help improve and prevent stiff shoulders.
It’s said that the head weighs about 5 kilograms.
It’s the shoulders and neck that support such a heavy head.
In these neck stretches, you tilt your head forward and slowly rotate it.
Since these exercises can be done while sitting in a chair, older adults can easily try them as well.
To relieve shoulder stiffness, it’s important to regularly do stretches and exercises to loosen the muscles.
Simple neck stretches seem like something you can keep up with.
Full-body workout you can do while seated
Exercises you can do while seated are easy to start and safe since there’s no risk of falling.
This routine is designed so you can get a full-body workout while staying seated, so please give it a try.
Begin with deep breathing, then stretch the areas that tend to get stiff.
Next, loosen up your lower back and hips.
After this warm-up, the exercises proceed from the upper body down to the lower body.
By the time you finish the whole sequence, you’ll likely feel as though you’ve moved your entire body quite a bit.
Please try it and make it a habit.
Autumn Song Calisthenics
Autumn is the season when it starts to feel chilly, isn’t it? It’s also a time when older adults may feel reluctant to move their bodies.
So how about trying a singing exercise with an autumn theme? If it’s a seated singing exercise, even seniors who find standing difficult can participate.
Autumn songs include pieces like “Tsuki” (The Moon) and “Donguri Korokoro” (Acorns Rolling).
By singing them during exercise, older adults can also get a sense of the season’s atmosphere.
In addition, exercising while singing can help activate the brain and relieve stress.
If you’d like, please use this as a reference and give it a try.
Pelvic floor yoga sitting down
When we think of a seated posture, it may seem like a relaxed position with the body at ease, but with a small tweak, you can turn it into a training opportunity.
This practice develops various forms of seated postures and incorporates yoga elements to help strengthen the pelvic floor muscles.
The method involves crossing your legs and adding a twisting motion.
Start by moving within a comfortable range and gradually increase your movement.
If you only do one side, it can create imbalance, so be sure to twist your body in both directions.
