Senior Stretching for Mobility 2

Senior Stretching Aids Mobility

Senior Stretching For Mobility 2. 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.

What is flexibility? You probably remember that as a child you could kneel down on a hard floor or hang from a tree with your arms at your ears. Not any more?  Well, that is most importantly likely due to a lot of factors.

As we age our connective tissue changes creating adhesions, and we lose some of the smooth cartilage in our joints, which often develops into osteoarthritis. This leads to pain and stiffness.

Certainly, we can’t reverse the effects of arthritis with stretching, but we can improve our current functional motion. So then, try some of these stretches every day. And you will notice an improvement in your ability to do certain things around the house.

Benefits of Senior Stretching

Senior Stretching For Mobility 2. Stretching allows for greater movement in joints and improves posture. 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. But the participants demonstrated positive changes in areas like physical fitness, self-efficacy, perceived functioning, and well-being. And they also experienced a decrease in pain. Here, 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.

Standing Back Stretch

Improves the range of motion in your spine and trunk. Increases your ability to bend and reach low or high.

HOW TO DO IT

1. Stand with your feet shoulder-width apart.
2. Place hands on your hips with palms against your bottom.
4. Arch your spine backwards.
5. Hold for 20 seconds,
6. then repeat 2 times. Or whatever you can manage.
7. Don’t extend your head backwards excessively. However, breathe normally during the 20-second hold. Lift your ribs and bring your shoulder blades together as you extend back.

Seated Lifts

Improve the range of motion in your hips and legs. Helps to stabilize your low back and pelvis.

HOW TO DO IT

1. Sitting in a chair, place your hands on either side for support.
2. Slowly raise your right hip off the chair. Hold for 20 seconds.
3. Then repeat with your left hip.
4. Continue to breathe normally, in through the nose and out through the mouth.
5. Do this 3 times. Or whatever you can manage.

Inner Thigh Stretch

Improve your hip and thigh range of motion. In this case, it increases your functional ability in standing, walking and stepping.

HOW TO DO IT

1. Stand with a chair for support. Also, stand with feet apart as far as comfortable.
2. Point your toes out. Keep your torso erect while lowering yourself into the stretch.
3. Bend your knees out to the side and pause. Hold for 20 seconds.
4. Repeat this stretch 2 more times. Or whatever you can manage.
5. Continue to breathe normally, in through the nose and out through the mouth.

Side Hip Stretch

This is a good stretch for the side hip area. Consequently, it will improve the range of motion of our hips. And also can help with balance.

Stand next to a wall about 12 inches away. Here, your left side faces the wall.

1. Cross your right leg over your left leg.
2. Bring your left hip towards the wall. Hold for 20 seconds.
3. Bring just your hips into the wall. Keep your upper body erect.
4. Then repeat crossing your left over your right. Bring your right hip toward the wall.
5. Do this 3 times on each side. Or whatever you can manage.

Hip Rotation Stretch

Increase the range of motion of your hips. Thus, improve the functional use of your legs as in getting out of a car or stepping over the side of your bathtub.

HOW TO DO IT

1. Sit comfortably in your chair.
2. Cross your right ankle onto your left knee.
3. Gently press down on your knee until a stretch is felt. Hold for 20 seconds.
4. If hip pain is present, perform a more gentle stretch.
5. Repeat with your left leg.
6. Continue breathing normally, in through your nose and out through your mouth.
7. If you are unable to bring your leg onto your knee, simply cross your feet at the ankles, while pressing the knee down and to the side. 
8. Do this stretch 3 times. Or whatever you can manage.

Warning, If you have had recent hip surgery, Also, check with your doctor or physical therapist for any movement precautions you need to take. After hip surgery or replacement surgery hip stretches may not be advised by your surgeon. However, their advice should always be adhered to.

Video

In Conclusion

Senior Stretching for Mobility 2. And stretches are an important way to remain mobile and that aids balance, health and the safeguarding of your independence. In addition, regular stretching on a daily basis will make a big difference in your life. Consequently, mobility is something that you do not want to lose. Also, life is hard if mobility is lost, especially through inactivity, there is no excuse for it, so get stretching.

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.

Connect with me and leave a comment or two on my social media.