[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] Stretching Exercises: Easy and Safe to Do (21–30)
Respiratory muscle stretching
Why not incorporate stretches for the respiratory muscles surrounding the lungs into recreation activities at senior facilities? Strengthening these muscles can improve lung function, ease shortness of breath, and help stabilize mood.
While seated, place your hands on your shoulders and make large arm circles.
Be sure to take deep breaths as you do this.
Next, clasp your hands behind your back and stretch them downwards at a diagonal.
Perform the stretching motion as you exhale.
Focusing on your breathing and on the area you are stretching makes it more effective, so please keep that in mind as you try it.
Lower back pain relief stretches to do while lying down
A lot of older adults may suffer from lower back pain, don’t they? Here’s a simple three-minute stretch routine that can also help improve back pain.
Lie on your back and stretch your hamstrings, glutes, and the sides of your body.
These three muscle groups are said to be closely related to lower back pain.
While lying down, try movements like lifting one leg or clasping one wrist with the opposite hand to extend your body.
Since these stretches are done lying down, they may be easier for older adults to do at home.
It only takes three minutes, so it’s a good idea to make it a habit.
Bedtime Relaxing Stretches for Better Sleep
Among older adults, some may find it hard to fall asleep at night or experience light sleep.
It’s said that sleep-related issues increase with age.
Massage and stretching before bed are believed to help balance the autonomic nervous system, calming the mind and body and making it easier to sleep.
Try moving your body while seated on the floor or lying on your back.
In addition, focusing on abdominal (diaphragmatic) breathing during stretching is said to enhance the effect.
How about doing some gentle stretching before bedtime?
Seated glute stretch
Here’s a seated glute stretch you can do.
Strengthening your glute muscles helps stabilize your balance, making you less likely to fall, and can make standing up and climbing stairs smoother.
It can also help improve lower back pain and sensitivity to cold.
When your glutes are tight, your back can round.
Maintaining poor posture can lead to symptoms like stiff shoulders, lower back pain, and joint pain.
So let’s try a stretch to lengthen the glutes.
Sit in a chair, bend one knee and hold your ankle, then lean your torso forward.
The key point is to avoid holding your breath during the stretch.
Full-body stretches you can do while seated
Stretching and strength training that can be done while seated are great because they’re easy for older adults to incorporate.
Start with simple stretches like making big circles with your wrists and ankles, and moving your neck and shoulders.
Once your body has warmed up, move on to exercises that involve extending your arms horizontally and moving your pelvis, as well as movements that work the lower limbs.
The key is to move your body slowly and with large, controlled motions for every exercise.
It’s easy to hold your breath when bracing yourself, but try not to—focus on taking deep, steady breaths.
Add these exercises to your routine to help build a strong, healthy body!
Seated lower back pain prevention stretches
As we get older, various factors can cause lower back pain.
This time, we’ll introduce seated stretches to help prevent it.
Sit on a chair, bend one knee, and place that foot on the chair.
Rest your chin on your knee.
The key is to focus on feeling a stretch in your hip joint and lower back.
From a seated position, extend one leg forward and point your toes upward.
Reach with both hands to hold the ankle of the foot with the toes pointing up, as if grasping it.
This will stretch your thigh and the back of your knee, and it also helps strengthen your pelvis and abdominal muscles.
These are easy stretches you can do anytime, but be sure to stay within a comfortable range and don’t overdo it.
Ankle stretches to make walking easier
Stiff ankles increase the risk of falls and reduced blood flow.
Many older adults have recently found it harder to move their ankles.
This stretch helps loosen stiff ankles and is effective for improving walking function and preventing swelling.
While seated, first loosen the top of your foot, then raise and lower your heels.
Open your feet wide and move them inward and outward.
As we age, we tend to go out less, which can lead to stiff ankles.
Be sure to incorporate this training to help prevent falls and reduced blood flow!