Are you experiencing stiff joints, aches and pains? Unfortunately, as you age your joints become less elastic which leads to increased pain and stiffness. This can be improved by performing safe and easy stretching exercises every day.
Studies have proven that stretching will improve your flexibility and balance , as well as reduce pain. By incorporating stretching exercises into your daily routine you’ll benefit from increased mobility, allowing you to live a more independent and better quality of life.
Why not get started today? Here are 5 easy stretching exercises for seniors that you can do daily in the comfort of your home – all you need is a chair!
1. Neck Side Stretch
This stretch will loosen any tension you have built up in your neck and the tops of your shoulders.
Choose to either sit with your legs crossed on the floor or upright in a chair, whichever is most comfortable for you.
- Gently lean your head from side to side at a slow and steady pace. This will warm up your neck.
- Lift your right arm up and over your head to rest on your left side. Then very gently pull your head to the right. Hold for 20 to 30 seconds.
- Lift your left arm up and over your head to rest on your right side. Then very gently pull your head to the left. Hold for 20 to 30 seconds.
2. Back Stretch
A great stretching exercise to gain more mobility in your spine and help with rounded shoulders is this easy back stretch. As this movement is also slightly dynamic, it will get your blood flowing.
- Stand tall with your hands on your hips or on your lower back.
- With a slow and gentle motion, arch your back to look up towards the ceiling. Hold for 3 seconds then return to a standing position.
- Repeat this stretch 10 times.
3. Calf Stretch
A calf-focused stretch is one of the stretching exercises you can use to release the tightness behind your ankles and in your calves. This stretch will help ease your movement when you need to squat down and prevent a loss of balance.
- Stand upright facing a wall.
- Place your hands on the wall.
- Put your left leg behind you with a straight knee, and keep your right leg in front with a bent knee.
- Keep your feet and hips pointing towards the wall, with both of your heels flat down on the floor.
- Lean towards the wall until you feel a stretch in your left leg and front of your hip. Hold this position for 30 seconds.
- Then change sides. Put your right leg behind you with a straight knee, and keep your left leg in front with a bent knee.
- Lean towards the wall until you feel a stretch in your left leg and front of your hip. Hold this position for 30 seconds.
- Repeat this stretch 3 times on each side.
4. Seated Shoulder Stretch
Shoulders are one of the most easily injured body parts from ageing. Improve the muscles in your shoulders, as well as the front of your chest and back by doing this stretch daily.
- Grab a chair and sit towards the front edge of your seat.
- Reach your hands behind the chair’s backrest and hook your fingers together. For this movement, you will use your hands to anchor the stretch.
- Move your torso (upper body) away from your hands. The more you move forward, the more intense your stretch will be. If your shoulders are very stiff or injured, then you can do this stretch one side at a time.
- If you would like a deeper stretch, move your hands higher up on the backrest.
- Repeat this 3 times, but make sure to move slowly and avoid pain.
5. Seated Hip Stretch
Have your hips ever felt too tight that it’s made doing everyday activities more difficult, like getting out of the car or bath? You can increase the flexibility in your hips with this easy stretching exercise.
- Grab a sturdy chair and sit up straight.
- Cross your left leg over your right leg, and place your left ankle on top of your right knee.
- Relax your left hip and let gravity pull it toward the floor. You may already start to feel a stretch deep in your hip.
- For a deeper stretch, gently press down on your left leg and knee. Hold for 20 to 30 seconds.
- Then switch legs. Cross your right leg over your left leg, and place your right ankle on top of your left knee.
- Either just relax your right hip or gently press down on your right leg and knee. Hold for 20 to 30 seconds.
We hope you will enjoy these stretching exercises and that they improve your flexibility and balance, as well as reduce pain so that you can experience a healthier and happier retirement.