December 2, 2022
As the year’s increase, our flexibility goes the other way. It becomes that much harder to reach for things, while muscle pain, strains, and discomforts occur with increasing frequency. To ensure fitness and preserve a greater range of mobility, it’s important that seniors stretch regularly. This will help ensure muscles get adequate blood flow to function superbly while preventing pain or injury when doing some heavy lifting among other strenuous activities. Without further ado, our senior care service was able to put together this list of the best stretching exercises for seniors that you should know. Feel free to borrow as many ideas as you can:
1. Wall calf stretch
So how do you stretch after 60? It is still possible to improve the range of movement in the joints at any age so it’s never too late to start. One of the best stretching exercises over 60 is the wall calf stretch. It’s simple to perform, and easy on the joints but still gives your legs and knees some much-needed workout.
Here’s how you go about this:
According to findings from a 2016 IJHS report, working calve muscles has tremendous benefits for reducing single-leg imbalances.
2. Seated side stretch
This is particularly an excellent stretch to work your shoulders. It targets muscles in the ribs that control our breathing and overall ensure improved body support from either side. Assisted living communities often implore the seated side stretch for seniors who have mobility issues but would still like to benefit from stretching.
The execution for this stretch is as follows:
3. Neck stretch
Around your neck area and across parts of your back and shoulders is the trapezius muscle. It is generally the focal point of movement as far as your torso, shoulders, arms, neck, and head are concerned.
It is important to loosen the trapezius for pain relief and improved mobility. Here’s how to go about the neck stretch:
4. Standing spine twist
The standing spine twist is highly recommended by our senior care service. It works wonders for pelvic stability and also bolsters trunk and spine muscles. Many studies find that aging often means that spinal flexibility takes a hit, and when that happens, it gets in the way of an older adult’s independence.
To ensure that doesn’t happen, we recommend the standing spine twist which is performed as follows:
5. Seated knee hugs
Seated knee hugs engage the core while also bringing your lower back and hip flexors into the action. It’s an excellent exercise to improve balance and stability, and here’s how to go about this exercise.
Once your senior gets the hang of things you can up the difficulty for even more wholesome benefits. Now, instead of doing them from a seated position try to carry out standing knee hugs to challenge the core further.
This marks the last exercise on our list but there are many more you could look into, such as the seated chest open, standing quadriceps stretch, hamstring stretches, and many more. That being said, if you’re on the hunt for a good community for your loved one with a focus on fitness and wholesome living, be sure to keep Lantern Lifestyle in mind the next time you look up senior living communities near me. Reach out to us if you’d like more tips on stretching exercises over 60.
Seniors tend to spend a lot of time sitting and generally lead a sedentary lifestyle. The result of this is increased tightness in the hamstrings, and hip flexors as well. In other words, too much sitting makes it harder to move your knees and hips due to accumulating muscle tension. It is therefore important that caregivers know and help those under their care keep up with stretches for elderly people to prevent this tightness and instead improve flexibility in the muscle fibers. Want more care tips for seniors? Check out our blog for more details on how you can help seniors under your care overcome common difficulties and live their best life.
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