[For Seniors] Stretching Exercises: Easy and Safe to Do

Standing hip stretch

Hip joint stretch

The hip joint is the largest joint in the human body.

It is also a crucial joint for performing basic daily movements such as standing, sitting, walking, and running.

When the hips become stiff, misalignment can occur throughout the body, leading to poor balance.

This can cause a hunched posture, lower back pain, and knee pain.

It may also make walking less smooth and increase the risk of falling.

To help, let’s loosen the muscles with standing hip stretches.

For example, stand with your feet apart and move your upper body side to side.

Through these stretches, you should feel a good stretch in your hips.

If you don’t feel it enough, try widening your stance and lowering your hips more deeply.

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Nakajima Junko

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Shoulder blade loosening

[Refreshing Neck & Shoulders – 17 Minutes] Stretch routine to loosen the shoulder blades and relieve neck and shoulder stiffness

As we age, many people begin to experience stiffness in the shoulders and neck.

This article introduces a “scapula-loosening stretch” to help relieve that painful stiffness.

You can do it while sitting in a chair, so it’s safe and easy for older adults as well.

Let’s massage the scalp, the back of the neck, and the shoulders.

Use the pads of your fingers to apply gentle pressure.

Then stretch your neck, shoulder blades, and the entire chest area, slowly and comfortably.

Finish with a deep breath.

Stiffness in the shoulders and neck can lead to headaches, nausea, and a reduced quality of life.

Be sure to incorporate these stretches and aim for a healthier body!

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Neck stiffness stretches

Neck Stiffness Relief: Improve headaches, neck stiffness, insomnia, high blood pressure, stress, and autonomic nervous system imbalance!

Many people know that stretching and exercise are good for the body, yet some may feel reluctant to get moving.

There may also be older adults who find it difficult to be active due to illness or injury.

So this time, we’ll introduce a simple neck stretch you can do while seated in a chair.

Let’s loosen up by gently rubbing the muscles in the neck, shoulders, and head with your fingers and by moving your head.

It’s an easy stretch, but you’ll likely feel refreshed afterward.

It can also help regulate the autonomic nervous system, which may ease stress, such as feelings of irritability.

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