Senior Stretching For Mobility 1

Senior Stretching Aids Mobility

Senior Stretching For Mobility 1. So then, it’s common knowledge that people slow down as they age. However, daily activities like standing up from a chair and getting in and out of bed become increasingly difficult. Because these limitations are often caused by a decline in muscle strength and flexibility.

Flexibility is the ability of the muscles and tendons to lengthen and stretch in response to movement. And allow a joint to move through its range of motion. However, a good stretching program is important to incorporate into your daily routine to help maintain flexibility.

Consequently, stretches for the neck, arms, back, hips, and legs will help maintain flexibility. Also, helps as the years pass by, and keeps you limber for all of your life.

Benefits of Stretching

Senior Stretching For Mobility 1. Stretching allows for greater movement in joints and improves posture. But it also helps to release muscle tension and soreness and reduces the risk of injury. Lastly, it may also help increase circulation and muscle control, and improve balance and coordination.

A study published in the Journal of Gerontology looked at the 12-month results of a stretch and flex program for older adults. In addition, the participants demonstrated positive changes in areas like physical fitness, self-efficacy, perceived functioning, and well-being. Here, they also experienced a decrease in pain. Hence, seniors should try to stretch major muscle groups for at least 10 minutes, 3 days a week. In addition, perform flexibility exercises on all days that cardiovascular or resistance training exercise occurs, if possible. As a result, a daily routine is key to mobility.

Stretching Tips

• Take a deep breath and slowly exhale as your stretch.
• Hold each stretch for 30 seconds to give the muscle ample time to relax.
• Don’t bounce while you stretch, as this increases your risk of injury.
• Only stretch until you feel the tension in the muscle, not to the point of pain.
• Always warm up before stretching by moving around for 5 to 10 minutes, such as going for a walk.
• It is recommended you include some of these stretches in your regular fitness routine.

Neck Stretch

Senior Stretching For Mobility 1. Maintaining mobility of the neck by stretching is important for posture and activities such as driving, and bending to reach items on the floor.

How To Do It

1. Stretch the neck by slowly bringing your chin toward your chest. Then turn your head from side to side.
2. Hold each position for 30 seconds.
3. Do this 3 times on each side.

Side-to-Side Stretches

Side-stretching exercises for seniors are a great way to loosen muscles in your shoulders, back and abdomen. They also help to release tension and improve posture.

The easiest side stretch is the overhead side stretch which can be performed from a standing or seated position. 

Choose whichever method is best for your current mobility needs and follow these steps:

How To Do It

1. Raise your arms over your head and interlock your fingers if you’re able (if not, that’s okay)!
2. Keep your back straight and your torso long. Try not to hunch forward – rolling your shoulders gently back can help.
3. Slowly lean to the right and hold for up to 30 seconds.
4. Return to your centre and repeat on the left side.
5. Do this 3 times on each side.

Shoulder and Upper Arm Stretch

Senior Stretching For Mobility 1. Shoulder mobility for seniors is important as you age to maintain independence in activities such as getting dressed or getting items off a shelf.

How To Do It

1. Stretch your shoulders and arms by holding a towel in one hand over your head and letting it drape down behind your head and back.
2. Grab the other end of the towel with your other hand and gently pull down until you feel a stretch.
3. Do this 3 times on each side.

Chest Stretch

Senior Stretching For Mobility 1. Poor posture often causes the muscles of the chest to become tight. Proper stretching can help lengthen these muscles, assisting with posture.

How To Do It

1. Stretch your chest by extending both arms to the side, palms facing forward.
2. Reach back with your hands until you feel a stretch across your chest and front of your arms. If you have a hard time holding your arms up, use a wall. Put your hand on a wall and step forward until you feel a gentle stretch in your chest. Switch to the other side. Do not overstretch.
3. Do this 3 times on each side.

Lower Back Stretch

Senior Stretching For Mobility 1. Maintaining mobility in the spine is important for proper posture. Also, this is an area that benefits greatly from stretching and can often relieve pain

How To Do It

1. Stretch your lower back by lying on your back, knees bent and feet together. Keep feet flat on the floor.
2. Keeping knees together, lower your legs to one side, twisting your torso until you feel a stretch. Hold and repeat on the other side.
3. Do this 3 times on each side.

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In Conclusion

Range of motion and mobility is incredibly important as you age. They contribute to your ability to maintain regular function and perform even simple day-to-day tasks such as: 

• Showering
• Tying shoes
• Opening cupboards
• Cleaning house

As your joints begin to stiffen as part of the normal ageing process, you naturally lose flexibility. And causing your muscles to shorten and tighten. However, performing regular stretching exercises can help improve and maintain flexibility in your joints and muscles. In this case, will greatly impact your range of motion and mobility. You should make stretching a daily routine. So do not lose your mobility, but work to keep it.

Important Note *

Remember that everyone is different, it is ultimately YOUR RESPONSIBILITY to find what your body responds to. So please do your due diligence before trying anything new, including getting Medical Advice to ensure your safety and peace of mind.

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