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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)
A stretch to lengthen the gluteus medius while lying downNEW!
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 stretchNEW!
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.
7-Day Iliopsoas StretchNEW!
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.
A stretch to make rock-hard iliopsoas muscles soft and fluffyNEW!
Although it’s a challenging pose to balance, it looks like a stretch that can lengthen the whole body in addition to the iliopsoas.
From all fours, step only your right foot far forward, thread your right hand under the right leg, and grab the top of your foot.
Lift your left knee off the floor and extend the leg straight, aiming the heel toward the ceiling.
Once you’re in this position, move your left leg in a circular motion.
After about 10 repetitions, switch legs and repeat.
That’s all there is to the movement, so it’s very simple!
Hip joint yoga you can do lying down: iliopsoas stretchNEW!
Here’s a hip joint yoga routine that can help improve urinary leakage and reduce a bloated lower belly.
While lying down, gently loosen the stiff muscles around the hips.
There are several stretching movements, but start by bending your right leg and drawing the knee toward your body while keeping your left leg extended straight.
Then move your right leg in a circular motion from the hip joint.
Other options include bringing the soles of your feet together and gently rocking your knees, or placing a towel between your raised knees and lifting your hips.
Each is simple yet effective, so give them a try if you like.
Just this before bed! Iliopsoas exerciseNEW!
Regardless of gender, that protruding belly can be a concern.
Once it sticks out, it’s hard to pull back in, isn’t it? It might be because you sit a lot and your iliopsoas has become tight.
Through this stretch, let’s loosen the iliopsoas, improve lymphatic flow, and aim to flatten your belly.
Get on all fours and cross your ankles.
In that position, arch your back and tilt your hips forward, lowering them as close to the floor as possible.
Next, push your hips back as if sticking your butt out, bringing your upper body closer to the floor.
Inhale as you move forward, and exhale as you move back.
It’s tough at first, but if you do it every day, you should start to feel the effects.
For people with tight iliopsoas muscles! Iliopsoas stretchNEW!
If you spend more time sitting than standing, your iliopsoas muscles are probably stiff and tight.
The iliopsoas is an important deep muscle for maintaining posture and walking.
Take this opportunity to stretch and loosen it up.
Start by sitting on your heels (seiza), place both hands on the floor in front of you, and extend your right leg straight back.
Keep your left leg in the seiza position.
With your hands slightly wider than shoulder-width, shift your weight backward to stretch the right iliopsoas.
Switch legs and stretch the other side as well.