[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!
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[For Seniors] Stretch Exercises. Easy and Safe to Do (11–20)
Pilates exercise to move the back
It’s easy to go about your day without paying much attention to your back, and you might be losing strength there without noticing.
This is a training routine that brings awareness to the back and strengthens it in coordination with the arms and shoulders, incorporating elements of Pilates.
The basics are to focus on the shoulder blades and perform movements that engage the shoulders, while also maintaining posture so the shoulder blades can move properly.
If you’ve never really paid attention to this area before, it can be hard to grasp how to move your shoulders.
So it’s best to start by moving slowly and checking your shoulder motion first.
Erector spinae stretch
The erector spinae is a muscle that runs from the neck down to the lower back.
It runs vertically in a long, narrow band around the center of the human back.
It’s an essential muscle for maintaining an upright posture and keeping the back straight while walking.
When this muscle weakens, it becomes difficult to maintain good posture, which can lead to rounded shoulders or cause lower back pain.
In erector spinae stretches, you can sit and place your hands behind your head and bend your body forward, or interlace your fingers and lift your arms overhead while opening your chest.
Just these movements can help loosen a stiff erector spinae.
Exercises to strengthen your body’s core
For older adults, falls can easily lead to injuries and are very dangerous.
To prevent falling, it’s important to regularly train your balance.
The exercises introduced here strengthen your body’s central axis, helping stabilize balance when standing and walking, which can reduce the risk of falls.
If your body’s axis is weak, your back tends to round, which can cause a hunched posture and lower back pain.
By strengthening the core, your spine naturally straightens, helping you maintain proper posture and making your body less prone to fatigue.
These exercises can be done while seated, so they’re recommended for anyone.
Shoulder blade stretch
In fact, the shoulder blades help regulate the body’s overall balance function.
Therefore, when older adults do scapular stretches, the entire body is trained, leading to improved muscle flexibility and range of motion.
They can particularly help improve and prevent stiff shoulders and neck stiffness, as well as improve posture.
Because these exercises can be done while seated, they’re easy for seniors to start.
Strengthening the core also helps reduce the risk of falls, which is reassuring.
To train the body’s balance function, it’s important to choose exercises you can continue without strain, so these exercises are recommended.
hamstring stretch
The muscles on the back of the thigh are called the hamstrings.
When the hamstrings become tight and shortened, it can cause postures with bent knees or a rounded lower back.
It can also make it harder to lift your legs, increasing the risk of tripping and affecting your walking.
Let’s loosen the back of the thighs with hamstring stretches.
You can sit on the floor and extend your legs, or stand and bend forward in a bowing pose.
Stretch to the point where it feels pleasantly uncomfortable.
It’s fine to adjust by gently extending the body and legs to suit older adults.
Stretching with a towel
Let me introduce some towel-based stretches.
Using a towel for stretching makes it easier to maintain balance and to lengthen your muscles.
While sitting in a chair and holding a towel with both hands, you’ll do movements like a hands-up (overhead) pose and hooking the towel around the toes of one foot.
With a towel, you can really feel the pleasant sensation of stretching your whole body.
Plus, gripping the towel as you move can also help improve your grip strength.
It might be nice to sit in a chair and play your favorite music while you do these—these stretches can help relieve stress, too.
[For Seniors] Stretching Exercises: Easy and Safe to Do (21–30)
Front thigh stretch
This time, I’ll introduce a front-thigh stretch.
Stretching the muscles on the front of the thigh can improve blood flow, ease knee and lower back pain, and help prevent falls.
While seated, hold one ankle with your hand, or lie on your side and hold your ankle with one hand to stretch the front-thigh muscles.
It can be done while sitting, so many older adults should find it easy to try.
Because it involves bending the knee deeply, please adjust the exercise to suit older adults.