Simple & Helpful Stretching Exercises for Seniors

As people age, there are normal changes that will occur like the hair turning white or gray, wrinkling of the skin, deterioration of hearing and vision as well as some other occurrences. Many people may start to develop fatigue, aches, pains and lack of flexibility as they age, but there is no reason to simply accept these changes. By adding stretching exercises into the regime, an older person can retain and even increase flexibility, eliminate chronic pain and even decrease blood pressure. Stretching exercises can make everyday activities easier to perform and less tiring. After you have had a complete checkup, with your doctor's okay, the following stretches are perfect for senior citizens. Just make sure to perform a 5 minutes of warm-up and you'll be ready to stretch.

Upper back/shoulder stretch - This exercise will help to increase range of motion in your shoulder and upper back areas, making it easier and less painful to reach in high places. You can perform this exercise either sitting or standing.

First, you will bring your palms together in the front of your body.

Next you will inhale deeply through your nose.

Exhale slowly as you bring up your arms.

Straighten arms overhead while bringing palms forward.

Lower your arms to the side, returning them back to the starting position.

To see a video of this exercise, click here: www.eldergym.com/shoulder-stretches.html

Neck Stretch - this exercise is wonderful for alleviating pain due to tight neck and upper back muscles, and it also helps to increase range of motion. To perform the stretch, you would:

Find a comfortable chair to sit in

Using your right arm, reach behind your back

Place your left arm on top of your head

Gently roll your head to the left and hold for approximately 5 seconds

Repeat exercise using the opposite side

See video here: www.eldergym.com/good-stretching-exercises.html

Arm Raises - this stretch is excellent for increasing range of motion as well increasing strength in the arms. To perform this exercise, you would:

Stand with your arms at your sides

Relax shoulders and lift the ribs

Inhale while lifting your arms overhead

Return to the start position and repeat 10 times

View the instructional video at: www.eldergym.com/muscle-stretching.html

Hand Stretches - Many seniors suffer from stiff and painful hands due to arthritis, and this exercise will help to minimize pain, increase range of motion and flexibility. There are 3 easy steps to this exercise:

Hold your hands out in front of your body, palms down

Open and close your hands while spreading your fingers apart

Repeat 10 times

If you would like to view the instructional video, view it here: www.eldergym.com/hand-exercises.html

Overhead Reach - Increase range of motion in your shoulders and upper back with this helpful stretch. The exercise also increases the ease of reaching. To perform the exercise, you would:

Sit in a comfortable chair

Breathe in as you interlace your hands on your lap

Breathe out as you slowly raise your arms overhead

Return to the starting position and repeat 10 times.

View a video of this exercise at: www.eldergym.com/arm-stretches.html

References

Mayo clinic aging page - www.mayoclinic.com/health/aging/HA00040/NSECTIONGROUP=2