Great Stretching Exercises for Seniors

What do teenagers yearn to earn and senior citizens work to keep? Independence!

Exercise is a key to maintain independence as we reach our over-the-age-of-55 discount advantages. Stretching exercises help improve the ability to safely reach the peanut butter jar on the shelf, get dressed, or any other daily life necessity.

Smart Habits for all Stretch Exercises

Slow movements are better in stretching than fast or jerking movements. Smooth and steady actions help prevent sprains and strains. Feeling a pull in sensation in the muscles is okay, but stabbing pain, sharp pain or joint pain is a sign of stretching too far. Relax the stretch a bit until the pain subsides and hold each type of stretch for up to 30 seconds if you can. Repeat up to 5 times in a set, stretching out the chosen muscle group just a little more each time.

The National Institute of Health (NIH) Senior Health suggests many stretching exercises for seniors. Here are some which I have found helpful, particularly as an arthritis patient:

Neck Stretch

Neck stretching is my favorite. This can be done standing or sitting, as long as the feet are flat on the floor or ground at about shoulder width apart. Start out facing straight ahead, arms down, shoulders relaxed. Slowly turn head to the right until you feel the pull and hold it there for up to 30 seconds, if you can hold the pose that long. Shorter time is okay and you can build up to the 30 second hold. Slowly turn head back to facing forward and then turn head to the left, feeling the pull and holding for 30 seconds if you can. Repeat each position up to 5 times, stretching further each time, as long as there is no pain, just the pulling sensation.

Upper Body Stretch

A wall becomes a stretching buddy in working on the upper body. Stand facing the wall. Lean toward the wall and reach out, with arms fully extended and palms of hands at about chest high against the wall. Let the hands walk up the wall as far as you can stretch above the head, keeping the back straight as possible. Hold this position for up to 30 seconds. Walk the hands back to chest high and repeat up to 5 times.

Calf Stretch

Since you're already facing the wall, stretch the legs or two or three while you're there. With your hands and feet in same starting position as upper body stretch, let right leg step forward. Bend right knee until beginning to feel stretch in lower back of left leg, also called the calf. Hold the stretch and repeat, alternating between left and right leg, as stated above in 'Smart Habits...' paragraph.

If standing with hands and arms outstretched to the wall is painful, try this adaptation as suggested by the American Academy of Orthopaedic Surgeons (AAOS): "Stand close to a solid support, and lean on it with your forearms, head resting on hands."

Quad Stretch

Start by facing the wall and using it as support, leaning against it with left hand, or grasping the back of a sturdy chair. With the right hand, grasp toe area left foot and slowly pull heel up toward your bottom. Hold the stretch and repeat, alternating right and left. See reminder in 'Smart Habits...' above, if needed.

Lower Back Stretch

According to Center for Disease Control (CDC) National Arthritis Data Workgroup, nearly 60 million people suffer from low back pain. Two of four in my household are in that number, and this stretch sometimes relieves our pain enough for no need to take pain medications.

This is a great way to start and end the day. The lower back stretch is done entirely by laying down. Start by tightening both hip muscles (buttocks) at the same time, and tightening stomach muscles. This combination action flattens the lower back to the floor. Hold that position for only about 5 to 10 seconds, and relax. Repeat a second or even third time, if it does not cause the pain issues noted in 'Smart Habits...'

My favorite part of this stretch is next. Keeping the head flat on the floor, slowly pull right knee up toward chest. If you can keep the lower back on the floor while holding knee to chest, the stretch is even more helpful to your flexibility and freedom of movement. Repeat with left leg.

Sources

NIH Senior Health
National Library of Medicine
Your Orthopaedic Connection

Disclaimer

This article is for informational purposes only and does not promise or imply any medical advice or health outcome. Individuals must always seek counsel from a licensed health professional for any health issue. Exercise of any sort is included among the vast list of health issues addressed by doctors. The author is not responsible for the actions or outcomes of any exercise or medical topic discussed in these articles.