Can Someone Stiff Get Limber Again?

THE SUPPLE SENIOR

Regaining Flexibility Later on threescore: A Footstep by Step Guide

No matter our age, we all want to be flexible!

Flexibility is an essential component of good health and fitness and is particularly vital for seniors.

I don't mean the kind of flexibility of being able to do the splits or turning oneself into a man-like-pretzel.

I hateful the type of flexibility of existence unrestricted in your movements. Being able to movement all your joints fluidly and getting about with ease in your daily life. All without feeling whatsoever painful niggles that come with tight muscles and strong joints.

You may recollect back to your before days when you could touch on your toes with ease. Maybe you were capable of doing the splits. Or, perhaps you even were a homo-like-pretzel.

Nowadays, you might exist noticing you're but not as flexible equally y'all in one case were.

The tasks in your daily life may exist getting more hard to exercise, like bending down to (or getting up off) the floor. Or, reaching loftier higher up, or backside your head.

Or maybe y'all're just noticing your joints aren't straightening or moving, in the way they once did.

Our bodies are going to age; it'due south inevitable.

With an ageing body comes decreased flexibility, especially if we forget what'south necessary to keep ourselves flexible and moving well.

All the same, only like all components of fitness, regardless of our historic period and current concrete capabilities, you CAN make Big improvements…. You CAN regain your flexibility at ANY age!

By improving your flexibility, not simply volition you be improving the range of move in each of your joints, but you're going to find yourself moving effectually with greater ease. All those daily movements will seem so much easier, and y'all'll feel yourself becoming free of painful niggles.

You'll have improved posture, improved balance and also subtract your chances of picking up a future injury.

Not only this, we all know how good we feel after we stretch out our body.

Stretching tin can assist in decreasing tension and stress, resulting in a positive mindset, relaxed torso and feeling good!

In this commodity, nosotros are going to be covering everything you need to know for regaining flexibility after the historic period of threescore.

Read information technology all, learn it all, put in the effort by doing what's contained within, stay consistent and watch yourself get more flexible. Just like your younger days!

Savour the guide and the journey to a flexible y'all!

• Mike

WHAT THIS GUIDE WILL Comprehend:

1 - BECOMING A FLEXIBLE SENIOR

• Why Are My joints Stiff?: Why We Lose Flexibility As Nosotros Age!

• How Seniors Can Meliorate Flexibility [Yoga, Pilates, Swimming, Tai Chi, Dancing, Massage, Foam Rolling, Stretching]

• How Flexible Are You? - Quick Flexibility Tests For Seniors

2 - THE SENIORS' STRETCHING PLAN

• How Long Practise I Agree Each Stretch?

• How Ofttimes Should I Stretch?

• What Should Exercise I Avoid When Stretching?

• Why Tin can't I Stay Consequent With My Stretching?

iii - START STRETCHING NOW - STRETCHING EXERCISES FOR SENIORS (WITH PICTURES + VIDEO DEMONSTRATIONS)

• The All-time Neck Stretches For Seniors

• The Best Shoulder & Arm Stretches For Seniors

• The Best Back Stretches For Seniors

• The Best Leg (Hip & Knee) Stretches For Seniors

• The 10 Best Flexibility Exercises For Seniors - The Best Stretches For Seniors (With Pictures)

• Stretching Routine For Seniors | A Complete Program (VIDEO ROUTINE)

• The Best Dynamic Stretches For Seniors - Dynamic Stretch Routine For Seniors (VIDEO ROUTINE)

4 - OTHER FACTORS TO CONSIDER

• Mindfulness and Improving Flexibility

1 - BECOMING A FLEXIBLE SENIOR

Why Are My joints Stiff?: Why We Lose Flexibility Every bit We Age!

Every bit with most of our physical capabilities, like our strength, balance and musculus size that decreases as we age, flexibility, unfortunately, is no exception.

Our in one case flexible and limber bodies are going to get more rigid and potent with historic period. Information technology's inevitable, and the enquiry shows this! [2, three, iv].

So, why does this happen? Why do we lose flexibility as we age?

In unproblematic terms, flexibility is having the full range of motion in the joints of our body.

For a articulation to be flexible and move through its full range of motion, it is dependent on the soft tissues (the surrounding muscles, tendons, ligaments and even our peel) and the joint capsule.

Sometimes, certain factors get in the style impeding this movement, such as an abnormal condition in, or surrounding, the joint (For example, Osteoarthritis, Rheumatoid Arthritis, or Frozen Shoulder).

Or, in the majority of cases causing lack of flexibility, the articulation can be completely salubrious, but our muscles and the surrounding tissues become tighter, secondary to our lack of movement. [2, 4, 5, 6].

In technical terms, this immobility or lack of exercise/movement leads to cross-linking of the structural proteins (collagen) of our soft tissues, and a decrease in our strength and size or our muscles, which further decreases flexibility. (8)

Every bit we become older, we tend to live less active lives. We substitute exercising with watching TV, outdoor excursions with indoor coffees and cakes, we tin can find all our amusement within arms reach from our telephone or tablet.

Everything we need and desire takes much less try to obtain. Nosotros but sit more and move less.

Dissimilarity the bulk of the fourth dimension y'all spend seated today to your younger days. Or, go dorsum fifty-fifty further to how our ancestors lived, and you'll observe we spent a whole lot more fourth dimension upwards and moving, and less time seated throughout our lives.

All of these changes impact our health and our bodies, and the more than we persist in this sedentary lifestyle, the more than consequences nosotros will presently have to deal with.

However, the good news is……. We tin can do something about information technology!

With the loss of flexibility that comes with ageing being caused by lack of use, we can turn information technology around.

By becoming more than agile and doing the correct exercises, we can regain our flexibility.

I have seen, and helped, this happen many times over my career as a Physiotherapist and the enquiry shows that with the right practice and activity, age-related LOSS OF FLEXIBILITY IS REVERSIBLE. (2,5,half dozen,7).

Fifty-fifty in the presence of underlying aberrant joint conditions (such every bit the ones mentioned above), it's normally the combination of this joint status with lack of activity and exercise that affects the move, decreasing flexibility.

Fifty-fifty in the presence of a articulation condition, e.g. arthritis, we can nevertheless brand pregnant improvements in our flexibility!

In simpler terms, and something I know yous've heard many times before… WE HAVE TO ….. USE IT OR LOSE IT.

How Seniors Can Better Flexibility
[Yoga, Pilates, Swimming, Tai Chi, Dancing, Massage, Foam Rolling, Stretching]

When about of united states of america remember about improving our flexibility, we usually call up solely near stretching.

Yes, stretching is essential in improving your flexibility, and later in this article, I am going to evidence you exactly how to stretch all parts of your body (with pictures AND videos) which will assistance you regain your flexibility.

However, to improve your flexibility, there is a more than important step we must do earlier we get stretching, and it is……

Go MOVING MORE

The first step in improving your flexibility is to get moving more each day.

Fifty-fifty just walking more is going to set those wheels in motion to ameliorate your flexibility, every bit demonstrated in a study by Buccola & Rock. "An comeback of flexibility of the trunk and of the lower limbs was seen in people, between the age of 60 and lxx, with their participation in a walking and jogging program that lasted xiv weeks."

Start spending more than of your twenty-four hours on your anxiety, doing the activities you lot enjoy. Get outside, go swimming, exercise whatever it takes to ensure you are getting in more than movement.

Activities that work your whole body. This tin exist anything from walking more, getting in the garden more, hiking, backyard bowls, golf game, mix information technology up.

By doing this, you are going to exist using your torso in the ways they are meant to be used. You will exist stretching out those hips and backs acquired by tightened muscles from too much sitting and beingness in bad postures.

Some activities are going to be better than others to improve your flexibility, but the majority of united states of america face daily willpower battles to move away from our sedentary, comfortable lifestyles.

So past doing activities you bask doing and discover less of a chore to do, is the central to staying consequent and getting great results.

Here are other activities to consider which are great for flexibility and your health.

YOGA

Yoga is getting more than and more popular, especially with older adults and for good reason.

Yoga is a gentle type of exercise, and that is great for flexibility, force and mental wellbeing.

Yoga does non solely focus on specific body parts, but utilises movements which focus on the body every bit a whole, while targeting other aspects of our existence. Emotional, spiritual and mental.

PILATES

Pilates is some other form of exercise that can significantly assistance in improving one's flexibility levels. This blazon of gentle do has proven to be quite a useful tool for seniors looking to become more agile.

In Pilates gentle movements, low-impact poses, calorie-free stretches and the utilise of individual pieces of equipment are utilised, to improve physical capabilities.

Pond

Swimming, or even just getting into a pool, moving around and doing exercises and stretching is a groovy way to improve flexibility.

Although it volition not be every bit constructive as doing set stretches, yoga or Pilates, swimming is a great fashion to lengthen the muscles.

Additionally, with swimming, nosotros have the added advantage of less weight on our joints due to the buoyancy. This can be helpful with certain painful weather condition placing less strain on the joints.

Another bonus of swimming is doing them in a heated puddle. The heat has a relaxing effect on the soft tissues of our trunk, helping improve range of motion. Additionally, the heat tin can provide relief from painful weather, which can also help with move.

DANCING
Dancing is another slap-up mode to get y'all moving, which will help better flexibility, get y'all stronger, fitter and help improve many other aspects of your health.

So dust off your old dancing shoes and become moving. There would be plenty of dancing classes around your area and then go along an eye out for them

If a dancing grade isn't for y'all, put on your favourite music and trip the light fantastic around your house as if nobody is watching.

Dancing is not only smashing for the torso only also great for the mind!

ZUMBA

On the topic of dancing, this brings me to the adjacent type of exercise which I have seen successfully implemented at aged care homes I visit and is a prevalent form of do… Zumba!

Zumba is a grade of exercise which combines trip the light fantastic moves with fitness, and it originated from South America. Zumba is performed to S American tracks and is another excellent way to improve flexibility and fettle and is likewise great for the mind.

Zumba tin exist adjusted to everyone's abilities, and in that location are classes designed for older adults. For more information on Zumba, including where to find a grade near you (click here).

TAI CHI

Tai Chi is a gentle, boring and flowing form of practice for both the body and the mind that originated in People's republic of china many, many years agone.

This gentle form of exercise is great to not simply better flexibility but as well to meliorate coordination, strength and subtract pain.

MASSAGE

Who doesn't love a good massage? Massage can help with flexibility by releasing tight muscles and helping relieve tension.

Massage is too great to reduce stress, improve apportionment and decrease pain.

Although I would not recommend massage to be used on its ain to improve flexibility if yous've got the luxury of being able to add in regular massages to your daily life, for the many health benefits, get for it!

USING A Foam ROLLER.

Equally the proper name suggests, foam rollers are quite simply tubes of compressed foam that are used to cocky-massage certain areas of the body.

They are used by people of all ages and fitness levels equally a manner of improving blood apportionment and relaxing contracted muscles, as well as providing other therapeutic benefits.

When massaging, the foam roller compresses the specific body expanse relieving tension in the procedure.

Cream rollers have been shown to improve overall flexibility and mobility.

STRETCHING

Along with getting moving more overall, by finding concrete activities and practice nosotros enjoy doing, the next step to regaining our flexibility is stretching.

When near of united states of america retrieve about stretching, we commonly think about holding our muscles in sure positions, which are usually uncomfortable, for a period of time (commonly 20-60 seconds or more). This type of stretching is known as static stretching.

Along with static stretching, there is another type of stretching, known every bit dynamic stretching.

Dynamic stretching refers to agile stretches; movements that are done repeatedly (for repetitions) in a curt catamenia of time, allowing your muscles to loosen up gradually.

Dynamic stretches are usually good prior to working out, equally they're a slap-up way to warm up the muscles and set up them for more challenging exercises.

They can also exist completed in a set routine, consistently, to improve flexibility.

The third blazon of stretching I want to embrace briefly is known as PNF stretching or Proprioceptive Neuromuscular Facilitation Stretching. (Long fancy words, I know!!)

This is basically but performing a stretch with a contraction of the muscle added in while doing it.

All these methods take shown to improve flexibility [x, 11, 12, 13]. Withal, PNF stretching requires a partner and does not increment flexibility any more than and so than static or dynamic stretching (xiv).

So in this article, we volition be focusing on dynamic and static stretching.

While performing specific stretches, the muscles and tendons in your trunk become elongated, helping you increment your range of motion.

The trunk tends to accommodate to the range of motion you oftentimes use, and then if you just use your muscles for sitting on the couch, your muscles won't have the need to curve differently.

This is why it's of import to focus on stretching the whole body and not just focusing on a single function of your body.

After a sure flow of time of practising these stretches, y'all'll get-go noticing the changes in your flexibility.

In guild to regain flexibility, nosotros must get stretching; all the same, before we do that, let's get a crude idea of how flexible you are.

How Flexible Are You? - Quick, Functional Flexibility Tests For Seniors

To test your flexibility, here are a few simple at home tests you tin do to determine how flexible y'all in areas important for everyday tasks.

1) Sit down & Attain

Sit down and Achieve - Toe Touch

Area Tested: Hamstrings and Lower Back

How To: Whilst seated in a chair, move forwards to the front of the chair.

Place i leg straight out in forepart of you with your foot on the floor.

Slide 1 paw down your leg, keeping your leg straight.

Aim to go your hand as shut to your human foot as you tin can.

Take note, or get someone to measure, the distance between your fingers and pes.

If you tin can impact your foot you accept proficient flexibility in your hamstrings and lower dorsum.

Everyday Application: Flexibility in the hips, hamstrings and lower dorsum is required for improving walking, balance, decreasing back pain, and preventing falls.

ii) Tie Your Shoelaces

Tying our shoelaces is an everyday task which is dependant on the most range of move/flexibility compared to all of our other everyday tasks we exercise.

Surface area Tested: Hips and Lower back.

In that location are three typical positions we will normally apply to tie our shoe laces.

1. Seated with leg out in front end on the flooring.

2. Seated with one leg crossed over the contrary leg or

3. Kneeling.

1. Leaning Forward Seated

2. Leg Up - Seated

3. Kneeling

If you have difficulty tying your shoelaces (or putting on socks or cutting toe nails etc), in any of the above positions, you have decreased flexibility in your hips and lower dorsum.

Even a fairly small-scale flexibility loss in the hips and lumbar spine will make this task difficult.

3) Scratch Your Back/Brush Your Pilus

Area Tested: Upper Torso/Shoulder

Hands Behind Dorsum - Great flexibility

How To: Reach over the back of he head with one hand and backside the lower back with the other manus.

Endeavor to touch fingers of both hands together.

The closer the fingers are to each other, the amend your flexibility.

If you tin affect fingers y'all have keen flexibility in your shoulders.

Take note, or become someone to measure, the altitude betwixt fingers of each mitt.

Tests both positions for each arm.

Everyday Awarding: Flexibility in the shoulders is required for activities such as reaching up to objects in high places, brushing hair, shaving confront, dressing, adjusting pants, or adjusting bra strap.

Now you take an thought of how yous fair in your flexibility, important for everyday tasks, permit's now see how we can improve flexibility,

NOTE Before: Always encounter your physician earlier under taking out any practise.

two - THE SENIORS' STRETCHING PLAN

Now we can delve deeper into what exactly is required to regain flexibility.

Doing stretches every at present and so isn't going to go you the results y'all crave, it involves knowledge on how long to hold stretches for, how oft to stretch, how to stretch correctly and what to avoid when stretching in order to ensure y'all are performing them safely.

It besides takes patience and a consistent endeavour.

Then in this department, I will be covering all of this, and I'll share some insights into how to maintain consistency with stretching.

How Long Do I agree Each Stretch?

For dynamic stretches, we perform the stretch for just a few seconds for each repetition as we feel the stretch. Aim for 8-12 repetitions with each surface area taking roughly 30-threescore seconds.

For static stretching, there is no clear show for how long each stretch should be held for.

The general notion is that the more time you spend stretching the expanse, the more of a result you lot are going to get.

What I accept found works best are 30-60 seconds and upwards to ii minutes. If we are going to be stretching all areas of our body, and stay consistent, who has time to hold the stretches for longer than this?

By stretching for a number that isn't going to overwhelm you each day, the more likely you lot are going to stick to it and the better results you volition become. If yous're a keen edible bean and want to agree each stretch for longer, provided you don't become whatever pain, go for it.

Always use your body as a guide on how you experience, and allow your muscles to arrange to the stretch gradually. Don't overstretch and cause yourself pain.

Ease into the stretches by belongings them for less time, to begin with, with less of a stretch of the muscle and build it upwards over time, by increasing the stretch and holding for a longer time.

How Often Should I Stretch?

To put things just, unless you have a certain condition that makes stretching non such a expert idea (E.g. hypermobile joints) in that location's no limit to how frequently you stretch.

Stretching is always a good thought and can be done anytime and anywhere.

At present, if you haven't made a habit of stretching so far every bit we do with all do including the time we concur each stretch, it'south a good thought to take things dull and start with doing some basic stretches at least 2-3 times a week.

One time you lot start feeling comfortable and prepare to increment the corporeality of stretching you are doing, feel free to add additional stretches and perform them more frequently, to about 4-5 days per calendar week and so even upwardly to every day!

Basically, you can stretch how often yous feel inclined.

If you've been sitting for an extended period of time and feel a bit stiff, simply exercise a few basic stretches to wake your muscles up.

Similarly, if you're feeling tense or stressed, a few minutes of stretching can do wonders for your emotional and mental health.

What Should I Avoid When Stretching?

While stretching is an integral part of an active lifestyle and extremely beneficial to one'due south wellness, it's of import each stretch is done correctly and safely.

In gild to practice, it'southward a proficient idea to know what to avoid when stretching.

One of the most crucial things to remember is never to stretch an injured muscle.

Depending on the severity of the injury, you might crusade an even more significant problem to the area, and/or delay tissue healing, which is why it's necessary to always consult with your Doctor or Physiotherapist earlier undergoing whatever practise.

This might seem obvious, but whatever you do never push a stretch to the point of pain. A stretching feeling is fine, but y'all should never feel any pain while stretching. Yous might be impatient and eager to improve your flexibility rapidly, but pushing into pain is non the answer. Be patient!

Aforementioned goes with something I commonly see, and that is bouncing at the end of a stretch, to increment the stretch.

This is known as ballistic stretching, and I do non recommend seniors perform ballistic stretching. Seniors should never bounce when stretching, every bit it increases your gamble of injury. [15]

Another oftentimes overlooked attribute of stretching is animate or - the lack of information technology.

Many people tend to concord their breath while stretching and exercising, and while this might seem easier or more convenient, the truth is that your muscles need oxygen to function correctly.

So, relax into each stretch with a prissy relaxed jiff and call back non to concord your jiff.

Finally, Never perform stretches common cold and ever ease into each stretch. Make sure yous perform some movements, or a warm-upwardly, to ensure yous are set up earlier performing your stretches.

Why Can't I Stay Consequent With My Stretching?

Have you noticed that every time y'all make a addiction of stretching regularly, somehow you lot end up slacking off until you eventually stop stretching altogether?

Or, do yous know it's a good thought to stretch regularly to avert injury, only you lot rarely exercise it?

We are aware that if we focus mainly on cardio routines that we'll burn more calories, lose weight and increase our endurance. In the same fashion, we know that if our exercises consist of more often than not strength exercises, nosotros'll tone upwards and go stronger.

Simply what do we know nigh flexibility?

We have learned, throughout the years, that flexibility, like a good night'southward sleep and a plate total of veggies, is practiced for us.

We take also learned that maintaining good flexibility is an essential function of life and that we should implement dissimilar stretches into our daily routines.

Merely how many of us do this? How many of us prioritise stretching over other forms of do?

The truth is that nosotros don't put a big emphasis on flexibility as we don't see immediate results from it.

It'southward here where a paradigm shift is necessary.

We have to start thinking well-nigh flexibility in a much broader sense. We have to start thinking most our wellness in the long run.

No, flexibility won't show on your body with stronger artillery or a toned stomach. And no, you're not going to get that feeling like you've had a really good conditioning.

Simply skillful flexibility from a consequent stretching routine will grant you the ability to employ your body in means you could never before and proceed you moving well for life.

What we should as well call back is that skilful flexibility is an asset just equally valuable as whatever other kind of preparation. Information technology'south with flexibility where our journey to a better, fitter, healthier, and injury/pain-costless self begins.

Then know the importance of skilful flexibility and start by putting 'improving your flexibility' up your list of priorities.

3 - Outset STRETCHING NOW - STRETCHING EXERCISES FOR SENIORS

The Best Cervix Stretches For Seniors

STRETCH 1: NECK FLEXION STRETCH

HOW TO:

1. Sitting up tall in your chair with your shoulders dorsum and down.

2. Bring your chin down to your chest as far equally you feel comfy. Yous will experience a stretch in the back of the neck.

3. To increase the stretch place your hands on the back of your head and apply a gentle pressure.

4. Hold for the ready time.

Concord FOR: 30-lx seconds

For Video Demonstration of This Exercise: Click here.

STRETCH 2: Cervix EXTENSION STRETCH

HOW TO:

1. Sitting upwards alpine in your chair with your shoulders back and downwardly.

2. Bring your head straight back, looking up to the ceiling and going every bit far back as you experience comfortable. Do not push into whatever pain.

3. Concur for the set time.

Agree FOR: xxx-lx seconds

For Video Sit-in of This Practice: Click here.

STRETCH 3: Cervix SIDE FLEXION STRETCH

HOW TO:

1. Sitting upwardly tall in your chair with your shoulders back and down.

2. Bring your ear down to your shoulder. Do not bring your shoulder up to your ear, go out your shoulder relaxed. Go as far as you feel comfortable.

3. To increase the stretch place your hand on the side of your head and apply a gentle pressure.

4. Concur for the set time and alternate sides.

HOLD FOR: xxx-60 seconds

For Video Sit-in of This Practise: Click hither.

STRETCH 4: NECK ROTATION STRETCH

HOW TO:

1. Sitting up tall in your chair with your shoulders back and down

2. Look over to one side, as far every bit you feel comfortable.

3. Hold for the set fourth dimension and repeat on the opposite side.

HOLD FOR: 30-60 seconds

For Video Sit-in of This Practise: Click here.

STRETCH five: LEVATOR SCAPULAR STRETCH

HOW TO:

1. Sitting up alpine in your chair with your shoulders back and down.

2. Place the hand of the side you are stretching behind the shoulder to stabilise your shoulder bract. If unable to do this, just perform the exercise without placing 1 paw behind your shoulder.

3. Turn your head to roughly 45 degrees to i side and bring your head downwardly as if yous are looking at your articulatio genus on that side. You volition feel a stretch on the contrary side you are looking behind the neck and shoulder. (This muscle is known as Levator Scapular)

4. To increase the stretch place your mitt on the back of your head and employ a gentle pressure level.

5. Hold for the fix time and repeat on the opposite side.

HOLD FOR: 30-60 seconds

For Video Demonstration of This Do: Click here.

The Best Shoulder & Arm Stretches For Seniors

STRETCH 1: UPPER ARM & SHOULDER STRETCH

HOW TO:

1. Sitting upwardly tall in your chair with your shoulders back and downward.

2. Place ane arm straight in front of your body and use your other mitt to hug the straight arm to your body. This volition increase the stretch.

3. Hold for the set up fourth dimension and repeat on the opposite side.

HOLD FOR: 30-60 seconds

For Video Demonstration of This Exercise: Click here.

STRETCH 2: SHOULDER & ARM OVERHEAD STRETCH

HOW TO:

1. Sitting upwards tall in your chair with your shoulders back and downward.

2. Interlace your fingers and bring your arms up to a higher place your head.

3. Now turn your palms away from yous, towards the ceiling and push button up equally far as you can.

4. Hold this movement for the set time, feeling the stretch in your shoulders and your sides.

HOLD FOR: xxx-lx seconds

For Video Demonstration of This Do: Click here.

STRETCH 3: WRIST FLEXION (FOREARM) STRETCH

HOW TO:

1. Sitting up alpine in your chair with your shoulders back and downward.

2. Place one arm straight in front of your body with your palm facing down and your fingers facing upwards.

3. Drib your wrist, allowing it to become weak.

4. Using your other paw bend your wrist by applying a gentle pressure, on the dorsum of the hand, pulling the hand and fingers towards the elbow. Ensure you maintain a direct am throughout the stretch.

5. Hold for the set time and repeat on the opposite side.

Agree FOR: thirty-60 seconds

For Video Demonstration of This Exercise: Click here.

STRETCH 4: WRIST EXTENSION (FOREARM) STRETCH

HOW TO:

1. Sitting up alpine in your chair with your shoulders back and downwardly.

2. Place one arm directly in front of your body with your palm facing down and your fingers facing upwards.

3. Using your other hand bend your wrist past applying a gentle pressure level, towards the elbow on the fingers. Ensure you maintain a direct am throughout the stretch.

4. Concur for the prepare time and repeat on the contrary side.

Concur FOR: thirty-lx seconds

For Video Sit-in of This Exercise: Click hither.

The Best Back Stretches For Seniors

STRETCH i: LUMBAR FLEXION STRETCH (SEATED TOE Bear on)

HOW TO:

1. Sitting up tall in your chair with your shoulders back and down.

2. Identify your feet slightly out in front of you and place your hands on your knees. Slowly slide your hands down your legs all the style to your feet.

3. Concord for the set time and slowly slide your hands support.

Agree FOR: 30-60 seconds

For Video Demonstration of This Exercise: Click here.

STRETCH ii: LUMBAR SIDE FLEXION STRETCH

HOW TO:

1. Sitting up tall in your chair with your shoulders dorsum and downwardly.

2. Place one hand behind your head, and your other mitt straight abreast you. Slowly lean downwards to the side with the direct arm until you tin feel a stretch on the opposite side. (If you take difficulty placing your mitt backside your head, just keep it on your lap).

3. Concur for the set time and echo on the opposite side.

Hold FOR: thirty-lx seconds

For Video Demonstration of This Practice: Click here.

STRETCH 3: LUMBAR EXTENSION STRETCH

HOW TO:

1. Sitting upwardly alpine in the middle of your chair with your shoulders dorsum and down.

2. Place the palms of your hands in the small of your back and lean your lower back into your easily, feeling a stretch in your lower back. (If yous have difficulty getting your palms around to the small of your dorsum, use the backs of your hands).

3. Hold for the set time.

HOLD FOR: 30-sixty seconds

For Video Demonstration of This Exercise: Click hither.

STRETCH iv: RHOMBOIDS (UPPER BACK) STRETCH

HOW TO:

1. Sitting up tall in your chair with your shoulders dorsum and downward.

2. Interlace your fingers and push button your palms out abroad from you.

3. Now bring your artillery up to ninety degrees (or parallel to the floor) and push your hands out equally far as possible, whilst maintaining that upright posture. feeling your shoulder blades stretch apart.

4. Hold for the set time and return to the showtime position.

HOLD FOR: xxx-60 seconds

For Video Demonstration of This Exercise: Click here.

STETCH 5: THORACIC EXTENSION (UPPER Back) STRETCH

HOW TO:

1. Sitting up tall in your chair with your shoulders back and down.

2. Now identify your hands backside your head, maintain an upright posture and extend your upper dorsum over the chair. (If you have difficulty placing your arms backside your head, place them across your breast).

3. Concord for the set time.

Hold FOR: 30-60 seconds

For Video Sit-in of This Do: Click here.

STRETCH 6: THORACIC ROTATION (UPPER Back) STRETCH

HOW TO:

1. Sitting up tall in your chair with your shoulders back and down.

2. Cross your arms over your breast, and leading with your arms rotate effectually until you feel a stretch in your upper back.

3. Concur for the prepare fourth dimension and repeat on the opposite side.

HOLD FOR: thirty-sixty seconds

For Video Demonstration of This Exercise: Click here

The Best Leg (Hip & Knee) Stretches For Seniors

STRETCH 1: SEATED HAMSTRING (Back OF THIGH) STRETCH

HOW TO:

1. Sitting upwards tall in your chair, shuffle to the front of your chair

2. Keeping your hands on the reverse leg, place 1 leg out in front of you

3. At present keep your leg straight and point your toes towards the ceiling

4. Ensure y'all remain upright with a straight back and lean frontward at the hips

5. Concord for the prepare time and alter legs.

HOLD FOR: 30-lx seconds

For Video Sit-in of This Exercise: Click here.

For Video Sit-in of This Exercise in Continuing Position: Click here.

STRETCH 2: SEATED GROIN (HIP ADDUCTOR) STRETCH

HOW TO:

1. Sitting upwards tall in your chair, shuffle to the forepart of your chair

2. Place one leg out straight to the side, keeping your toes, on both feet firmly on the ground and facing towards the forepart.

3. You volition experience a stretch on the inner thigh of your straight leg, to increment the stretch you tin can lean forward slightly

4. Ensure you lot remain upright with a directly back  throughout the exercise.

5. Concord for the set time and change legs.

Concur FOR: 30-60 seconds

For Video Demonstration of This Practise: Click hither.

For Video Demonstration of This Exercise in Standing Position: Click here.

STRETCH 3: SEATED LATERAL ROTATION (HIPS, BUTTOCKS) STRETCH

HOW TO:

1. Sitting up tall, shuffle forward to the front of your chair.

2. Whilst continuing to hold onto the chair, extend your legs out and cross one leg over the other leg.

3. In a tedious and controlled mode, slide your heel upwardly your shin until over the articulatio genus cap.

4. At present bend your contrary leg upward, keeping your back straight and placing your hands on your shins.

5. Stay in this position and to add a little more than stretch you tin lean forward keeping your chest up and your shoulders parallel to the floor.

6. Concur for the prepare time and change legs.

HOLD FOR: 30-threescore seconds

For Video Demonstration of This Exercise: Click here.

STRETCH iv: HIP FLEXION (BUTTOCKS) STRETCH

HOW TO:

1. Sitting upward tall with your shoulders back and downward.

2. Lift one leg up to your chest, bending at the knee joint, and hug the leg.

3. Concur for the set time and alter legs.

4. Ensure your shoulders are back and down throughout the exercise.

5. Hold for the gear up time and change legs.

HOLD FOR: 30-60 seconds

For Video Demonstration of This Exercise: Click here.

STRETCH 5: Standing QUADRICEPS (Front end OF THIGH) STRETCH

HOW TO:

1. Standing up tall adjacent to your chair, holding onto your chair with one arm.

2. Bring one leg behind you lot, belongings onto your foot.

3. Ensure you maintain your directly posture throughout the exercise and try to continue your knees next to each other

4. Concur for the set up fourth dimension and change legs.

Concur FOR: 30-60 seconds

For Video Demonstration of This Exercise: Click hither.

STRETCH 6: STANDING Calf (BACK OF LOWER LEG) STRETCH

HOW TO:

1. Standing tall, holding on to your chair with both easily.

2. Stride one human foot back making sure your toes are facing forrard throughout the exercise.

3. Now bring your front articulatio genus towards the chair ensuring that your heels remain in contact with the flooring at all times.

4. Agree for the set up time and alter legs.

Agree FOR: xxx-threescore seconds

For Video Demonstration of This Exercise: Click here.

The ten Best Flexibility Exercises For Seniors - The Best Stretches For Seniors (With Pictures)

To brand it piece of cake for you to follow a simple routine to stretch out your muscles, I have compiled what I feel are the best stretches for seniors.

Follow along consistently, to offset improving that whole body flexibility.

STRETCH 1: NECK EXTENSION STRETCH

HOW TO:

1. Sitting up tall in your chair with your shoulders dorsum and downwards.

2. Bring your caput direct back, looking up to the ceiling and going every bit far back equally you feel comfortable. Do non button into any pain.

3. Hold for the set fourth dimension.

Concord FOR: 30-60 seconds

WHY THIS IS A Great STRETCH FOR SENIORS: All of usa spend a lot of our time in a head down tilt, looking at our phones, the ground, a reckoner screen etc. We don't spend much fourth dimension looking upward, stretching out the front neck muscles and keeping the cervix moving well.

For Video Demonstration of This Exercise: Click hither.

2. STRETCH 2: CHEST (+ POSTURE) STRETCH

HOW TO:

1. Sitting up tall in your chair with your shoulders back and downward.

2. Place your arms upward straight up in front of you, parallel to the floor.

3. Now bring your arms out to the side, pulling equally farm back as you can and squeezing your shoulder blades together, whilst maintaining that upright posture.

4. If you have difficulty holding your arms at xc degrees (or parallel to the floor) you tin hold your arms lower (45 degrees).

5. Hold for the set time.

Concord FOR: 30-lx seconds

WHY THIS IS A Keen STRETCH FOR SENIORS: A great stretch to assist open up the breast and improve posture.

For Video Demonstration of This Practise: Click here.

STRETCH 3: THORACIC EXTENSION (UPPER Back) STRETCH

1. HOW TO:

   1. Sitting upwards tall in your chair with your shoulders back and down.

   2. Now place your hands behind your caput, maintain an upright posture and extend your upper back over the chair. (If you lot have difficulty placing your arms behind your caput, place them across your chest).

   3. Hold for the set time.

HOLD FOR: 30-60 seconds

WHY THIS IS A GREAT STRETCH FOR SENIORS: A slap-up stretch for the upper back which besides helps with rounded shoulders, improving posture.

For Video Demonstration of This Exercise: Click here.

STRETCH 4: SHOULDER & ARM OVERHEAD STRETCH

HOW TO:

1. Sitting upwards tall in your chair with your shoulders back and down.

2. Interlace your fingers and bring your arms up in a higher place your head.

3. Now turn your palms away from you, towards the ceiling and push up as far as you tin can.

4. Concur this motility for the set time, feeling the stretch in your shoulders and your sides.

Concur FOR: thirty-sixty seconds

WHY THIS IS A GREAT STRETCH FOR SENIORS: A great stretch that utilises the full range of motion in the shoulders, helping to proceed them healthy. Also, this stretch, stretches the arms and muscles of the back surrounding the spine.

For Video Demonstration of This Exercise: Click here.

STRETCH 5: LUMBAR EXTENSION (LOWER BACK) STRETCH

HOW TO:

1. Sitting up tall in the middle of your chair with your shoulders back and down.

2. Identify the palms of your hands in the modest of your back and lean your lower back into your hands, feeling a stretch in your lower back. (If you have difficulty getting your palms around to the small-scale of your back, use the backs of your hands).

3. Hold for the prepare time.

Concord FOR: thirty-60 seconds

WHY THIS IS A GREAT STRETCH FOR SENIORS: We spend a lot of time in our day in a forward position and also a slouched position when seated. This stretch helps stretch out the lower back in a style we usually don't. Which helps relieve tension in the lower back.

For Video Demonstration of This Do: Click here.

STRETCH 6: Continuing QUADRICEPS (Front end OF THIGH) STRETCH

1. HOW TO:

   1. Standing upwards tall next to your chair, holding onto your chair with ane hand.

   2. Bring one leg backside yous, belongings onto your foot.

   3. Ensure you maintain your directly posture throughout the exercise and endeavor to keep your knees next to each other

   4. Hold for the set time and change legs.

Agree FOR: thirty-sixty seconds

WHY THIS IS A GREAT STRETCH FOR SENIORS: Although a more than hard stretch, this is a great stretch to stretch out the large muscles at the forepart of the thighs which commonly become tight. This exercise tin can also exist done in side-lying, on a business firm bed, if standing is too difficult.

For Video Demonstration of This Do: Click here.

STRETCH 7: HIP FLEXION (BUTTOCKS) STRETCH

HOW TO:

1. Sitting up tall with your shoulders back and downward.

2. Elevator 1 leg up to your chest, angle at the knee, and hug the leg.

3. Hold for the ready time and change legs.

4. Ensure your shoulders are dorsum and downwards throughout the exercise.

5. Concur for the set fourth dimension and change legs.

Agree FOR: 30-60 seconds

WHY THIS IS A Bully STRETCH FOR SENIORS: A simple stretch to stretch out our buttocks, which can agree a lot of tension.

For Video Sit-in of This Exercise: Click hither.

STRETCH viii: STANDING (OR SEATED) HAMSTRING (Dorsum OF LEGS) STRETCH

HOW TO:

1. Sitting up alpine in your chair, shuffle to the front of your chair

2. Keeping your hands on the opposite leg, place i leg out in front of you

3. Now go along your leg directly and signal your toes towards the ceiling

4. Ensure you remain upright with a directly back and lean forward at the hips

5. Hold for the gear up time and change legs.

Concur FOR: 30-60 seconds

WHY THIS IS A Great STRETCH FOR SENIORS:

For Video Demonstration of This Exercise: Click hither.

For Video Demonstration of This Practice in Standing Position: Click here.

STRETCH 9: Standing ADDUCTOR (GROIN) STRETCH

HOW TO

• Standing tall, take 1 big step out to the side and face your toes outwards.

• Shift your weight to one side, angle that knee.

• You will experience a stretch on the inner thigh of the straight leg.

• Keep a chair in front of yous when performing this practise.

• Hold for the set up time and repeat on the opposite leg.

Concur FOR: 30-60 seconds

WHY THIS IS A Cracking STRETCH FOR SENIORS:

For Video Sit-in of This Exercise: Click here.

STRETCH x: Continuing Calf (BACK OF LOWER LEG) STRETCH

HOW TO:

1. Standing tall property on to your chair with both easily, pace one foot back making sure your toes are facing forwards throughout the exercise.

2. Now bring your front articulatio genus towards the chair ensuring that your heels remain in contact with the floor at all times.

3. Concord for the prepare time and change legs.

HOLD FOR: 30-60 seconds

WHY THIS IS A GREAT STRETCH FOR SENIORS:

For Video Demonstration of This Exercise: Click here.

Stretching Routine For Seniors | A Consummate Program

Hither is a static stretching routine with the best dynamic stretches to assistance you improve your flexibility.

The Best Dynamic Stretches For Seniors - Dynamic Stretche Routine For Seniors

Hither is a dynamic stretching routine with the best dynamic stretches to help y'all improve your flexibility.

Stretching Practice Videos

For more stretching videos click each video below or here for more.

iv - OTHER FACTORS TO CONSIDER

Mindfulness and Improving Flexibility.

Before we terminate up this guide, there is some other important, and ofttimes neglected, function of improving flexibility (and our health) which I wanted to touch on.

That function is working on our mental health! Or, in simpler terms decreasing the stress, we are nether.

Our mental wellness has a great touch on on our concrete self. There is a strong connection between our bodies and our minds, and more and more people are starting to recognise this!

Scientific studies clearly show a stiff correlation between stress and inflammation.

Conditions such as anxiety and depression, which generate high levels of stress are known to cause a biological response, elevating stress hormones and causing inflammation in our bodies.

Muscle tension causes the joints to stiffen upwardly, making it more difficult to stretch, exercise and move altogether.

Working on minimising our stress levels by avoiding loftier-stress environments and taking time out daily to work on mental well-being, tin can do a great deal in improving your health and flexibility.

Through my continual learning of health and practice equally a Physiotherapist, the more I see of the importance of eradicating stress for proficient health, through whichever manner possible.

I too believe every one of the states should practice a form of mindfulness to get on pinnacle of our stress levels and into expert health.

Even something as simple as spending an hour a 24-hour interval doing the things you love, or spending fourth dimension with people that brand y'all feel skilful, can profoundly affect your mood and assist with reducing stress.

Once y'all manage to keep the stress levels under control or find a way to eradicate it, yous're going to be causing much less tension in your body.

With less tension comes that feeling of lightness, greater ease of movement, greater flexibility and the many other wellness benefits that come forth with this.

Equally with the do, get-go incorporating a mindfulness practice into your life, and stay consistent. :)

ENDING Note

You lot now have ALL the tools to regain your flexibility.

In that location is a lot hither to take in and exercise, but go on it simple, stay consistent and ever go on progressing. These are the keys to success.

Don't overcomplicate it, or overwhelm yourself by doing all the stretches y'all can in the thought of "more is better"! It's not!!

Cull 1 of the full-body stretching videos and add it into your regular practise routine.

Or, get-go past choosing the expanse you want to improve first and piece of work on that.

Think, movement is medicine. So when you become moving more and add in 10-twenty minutes of stretching each day, (or at least iii days a week), it won't be long before you start seeing big improvements in your flexibility.

Yous'll experience yourself moving around much easier in your mean solar day to day life and any pain you had easing up.

You'll exist able to reach for items in those difficult to reach places.

Yous'll start to run into all of the many benefits that come with improved flexibility.

Yous'll kickoff feeling like a younger version of y'all!

Stay positive on the journey to a fitter, healthier and more flexible you lot.

Stay happy!

And keep on moving and stretching!

It won't exist long until you've regained your flexibility, and more than!

Farther references:

                    iv. Smith, E.Fifty. Exercise in the elderly to prolong and improve the quality of life. In: Hereafter Directions in Exercise and Sport Science Research.J.South. Skinner, Et Al. Champaign, IL: Kinetics, 1989. pp. 259–266.                  

                    v. Adrian, M.J. Et Al Flexibility in the Aging Adult. In: Exercise and Aging: The Scientific Basis., eds. Hillside, NJ: Enslow, 1981. pp. 45–47.                  

                    6. Anderson, B., J.E. Beaulieu, Due west.50. Cornelius, R.H. Dominguez, W.E. Prentice, and L. Wallace. Flexibility. Natl. Strength Cond. Assoc. J. 10–22, 71–73. 1984.                  

                    7. Heyward, V.H. Advanced Fitness Assessment and Exercise Prescription. (2nd ed.). Champaign, IL: Homo Kinetics, 1984.                  

                    nine. Buccola, V.A., and West.J. Rock. Furnishings of jogging and cycling programs on physio- logical and personality vari- ables in aged men. Res. Q. Exerc. Sport. 46(ii):134–139. 1975.                  

                    15. Medicine ACoS ACSM's guidelines for practice testing and prescription. 7th ed. Baltimore: Lippincot Williams Wilkins; 2006                  

williamsfewasy.blogspot.com

Source: https://morelifehealth.com/articles/regaining-flexibility-guide

Share this post