Can an Older Person Who Has Stiff Joints Learn Yoga and Become Limber Again

THE SUPPLE SENIOR

Regaining Flexibility Later 60: A Step by Stride Guide

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

Flexibility is an essential component of skilful health and fettle and is especially vital for seniors.

I don't mean the kind of flexibility of existence able to practice the splits or turning oneself into a human-similar-pretzel.

I mean the blazon of flexibility of beingness unrestricted in your movements. Being able to move all your joints fluidly and getting most with ease in your daily life. All without feeling any painful niggles that come with tight muscles and strong joints.

You may call up back to your earlier days when you could touch your toes with ease. Peradventure yous were capable of doing the splits. Or, perhaps you lot even were a homo-like-pretzel.

Nowadays, you might be noticing yous're simply not as flexible as yous in one case were.

The tasks in your daily life may be getting more difficult to do, like bending down to (or getting up off) the floor. Or, reaching loftier above, or behind your head.

Or mayhap you're just noticing your joints aren't straightening or moving, in the way they in one case did.

Our bodies are going to historic period; it's inevitable.

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

Nonetheless, just similar all components of fitness, regardless of our historic period and current concrete capabilities, y'all CAN make Large improvements…. You CAN regain your flexibility at ANY age!

Past improving your flexibility, not only will you exist improving the range of motion 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 you'll experience yourself becoming costless of painful niggles.

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

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

Stretching can help in decreasing tension and stress, resulting in a positive mindset, relaxed body and feeling skilful!

In this article, nosotros are going to be covering everything y'all need to know for regaining flexibility afterwards the age of lx.

Read information technology all, acquire information technology all, put in the endeavor by doing what'due south contained inside, stay consistent and lookout yourself go more flexible. Just like your younger days!

Enjoy the guide and the journeying to a flexible you!

• Mike

WHAT THIS GUIDE WILL Cover:

1 - Condign A FLEXIBLE SENIOR

• Why Are My joints Stiff?: Why We Lose Flexibility As We Historic period!

• How Seniors Can Ameliorate 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 Do I Concord Each Stretch?

• How Often Should I Stretch?

• What Should Practise I Avoid When Stretching?

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

3 - Offset STRETCHING NOW - STRETCHING EXERCISES FOR SENIORS (WITH PICTURES + VIDEO DEMONSTRATIONS)

• The All-time Neck Stretches For Seniors

• The All-time Shoulder & Arm Stretches For Seniors

• The Best Back Stretches For Seniors

• The Best Leg (Hip & Articulatio genus) 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 Potent?: Why We Lose Flexibility As We Historic period!

As with about of our physical capabilities, similar our strength, balance and muscle size that decreases as we age, flexibility, unfortunately, is no exception.

Our once flexible and limber bodies are going to become more than rigid and potent with age. It's inevitable, and the research shows this! [2, 3, 4].

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

In simple terms, flexibility is having the full range of motion in the joints of our trunk.

For a joint to exist flexible and motion 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 go in the manner impeding this movement, such as an aberrant 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 joint tin can exist completely healthy, simply our muscles and the surrounding tissues become tighter, secondary to our lack of movement. [2, 4, 5, half-dozen].

In technical terms, this immobility or lack of exercise/move 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)

Equally we become older, nosotros tend to live less active lives. We substitute exercising with watching TV, outdoor excursions with indoor coffees and cakes, we can notice all our entertainment inside arms reach from our telephone or tablet.

Everything we need and desire takes much less effort to obtain. We simply sit more and move less.

Dissimilarity the majority of the fourth dimension you lot spend seated today to your younger days. Or, go back fifty-fifty farther to how our ancestors lived, and you'll find nosotros spent a whole lot more than time up and moving, and less time seated throughout our lives.

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

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

With the loss of flexibility that comes with ageing existence caused past lack of use, we can turn it effectually.

By becoming more than active and doing the right exercises, we can regain our flexibility.

I have seen, and helped, this happen many times over my career as a Physiotherapist and the research shows that with the right practice and action, historic period-related LOSS OF FLEXIBILITY IS REVERSIBLE. (2,5,6,7).

Even in the presence of underlying aberrant joint conditions (such as the ones mentioned in a higher place), it'due south ordinarily the combination of this joint condition with lack of activity and exercise that affects the move, decreasing flexibility.

Fifty-fifty in the presence of a joint condition, e.1000. arthritis, nosotros tin can still make significant improvements in our flexibility!

In simpler terms, and something I know you've heard many times before… Nosotros Take TO ….. USE It OR LOSE IT.

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

When most of us think about improving our flexibility, we usually recollect solely about stretching.

Aye, stretching is essential in improving your flexibility, and later in this article, I am going to show you lot exactly how to stretch all parts of your trunk (with pictures AND videos) which will help you regain your flexibility.

Nonetheless, to better your flexibility, there is a more important step nosotros must do before nosotros become stretching, and it is……

GET MOVING MORE

The starting time step in improving your flexibility is to get moving more than each 24-hour interval.

Even just walking more is going to fix those wheels in motion to improve your flexibility, every bit demonstrated in a written report by Buccola & Stone. "An improvement of flexibility of the torso and of the lower limbs was seen in people, betwixt the age of 60 and 70, with their participation in a walking and jogging program that lasted 14 weeks."

Start spending more than of your day on your feet, doing the activities you enjoy. Go exterior, go swimming, practice whatsoever it takes to ensure you are getting in more than movement.

Activities that work your whole trunk. This can be anything from walking more, getting in the garden more than, hiking, lawn bowls, golf game, mix it up.

Past doing this, you are going to be using your body in the ways they are meant to be used. You volition be stretching out those hips and backs acquired by tightened muscles from besides much sitting and being in bad postures.

Some activities are going to be better than others to ameliorate your flexibility, just the bulk of u.s.a. face daily willpower battles to move away from our sedentary, comfortable lifestyles.

So by doing activities yous bask doing and find less of a chore to do, is the key to staying consistent and getting great results.

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

YOGA

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

Yoga is a gentle blazon of practise, and that is dandy for flexibility, force and mental wellbeing.

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

PILATES

Pilates is some other form of exercise that can significantly help in improving one'southward flexibility levels. This type of gentle exercise has proven to exist quite a useful tool for seniors looking to become more agile.

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

Pond

Swimming, or even only getting into a pool, moving effectually and doing exercises and stretching is a bang-up way to improve flexibility.

Although it volition not be equally effective every bit doing fix stretches, yoga or Pilates, pond is a great way to lengthen the muscles.

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

Another bonus of swimming is doing them in a heated pool. The heat has a relaxing consequence on the soft tissues of our body, helping amend range of move. Additionally, the oestrus tin provide relief from painful conditions, which can as well help with motion.

DANCING
Dancing is another great style to get you moving, which volition help meliorate flexibility, become y'all stronger, fitter and help meliorate many other aspects of your health.

And then dust off your erstwhile dancing shoes and get moving. There would be plenty of dancing classes around your area so keep an middle out for them

If a dancing class isn't for you, put on your favourite music and trip the light fantastic toe around your house every bit if nobody is watching.

Dancing is not just great for the body but besides great for the mind!

ZUMBA

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

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

Zumba can be adjusted to everyone'due south abilities, and in that location are classes designed for older adults. For more information on Zumba, including where to find a class most you (click here).

TAI CHI

Tai Chi is a gentle, slow and flowing grade of do for both the torso and the mind that originated in Cathay many, many years ago.

This gentle form of exercise is groovy to not only improve flexibility but likewise to better coordination, force and decrease pain.

MASSAGE

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

Massage is as well corking to reduce stress, meliorate circulation and decrease hurting.

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

USING A FOAM ROLLER.

As the name suggests, foam rollers are quite but tubes of compressed foam that are used to self-massage certain areas of the body.

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

When massaging, the foam roller compresses the specific trunk area relieving tension in the procedure.

Foam rollers take been shown to improve overall flexibility and mobility.

STRETCHING

Forth with getting moving more overall, by finding physical activities and exercise nosotros relish doing, the side by side pace to regaining our flexibility is stretching.

When most of the states remember about stretching, we unremarkably recall about holding our muscles in sure positions, which are normally uncomfortable, for a period of time (normally 20-60 seconds or more). This type of stretching is known every bit static stretching.

Forth with static stretching, at that place is some other type of stretching, known every bit dynamic stretching.

Dynamic stretching refers to active stretches; movements that are done repeatedly (for repetitions) in a short period of fourth dimension, allowing your muscles to loosen upward gradually.

Dynamic stretches are usually skillful prior to working out, equally they're a great way to warm upwards the muscles and prepare them for more challenging exercises.

They can also be completed in a ready routine, consistently, to better flexibility.

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

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

All these methods have shown to improve flexibility [ten, 11, 12, xiii]. Yet, PNF stretching requires a partner and does not increase flexibility any more than so than static or dynamic stretching (14).

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

While performing specific stretches, the muscles and tendons in your body go elongated, helping y'all increment your range of move.

The trunk tends to adjust to the range of motion y'all ofttimes use, so if you only use your muscles for sitting on the couch, your muscles won't have the need to bend differently.

This is why it's important to focus on stretching the whole body and non simply focusing on a single part of your body.

After a sure period of time of practising these stretches, you'll kickoff noticing the changes in your flexibility.

In order to regain flexibility, we must go stretching; however, earlier nosotros do that, let's go a rough idea of how flexible you are.

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

To test your flexibility, here are a few simple at home tests yous can exercise to determine how flexible you in areas important for everyday tasks.

1) Sit down & Reach

Sit and Reach - Toe Affect

Area Tested: Hamstrings and Lower Back

How To: Whilst seated in a chair, move forward to the forepart of the chair.

Identify one leg straight out in front of y'all with your pes on the flooring.

Slide one hand down your leg, keeping your leg direct.

Aim to get your mitt as close to your foot equally you lot can.

Have note, or get someone to measure, the distance between your fingers and foot.

If y'all can impact your foot yous have skillful flexibility in your hamstrings and lower back.

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

2) Tie Your Shoelaces

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

Area Tested: Hips and Lower back.

There are 3 typical positions we will usually use to tie our shoe laces.

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

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

3. Kneeling.

1. Leaning Forward Seated

2. Leg Upwardly - Seated

3. Kneeling

If yous have difficulty tying your shoelaces (or putting on socks or cutting toe nails etc), in any of the higher up positions, you lot accept decreased flexibility in your hips and lower back.

Even a adequately modest flexibility loss in the hips and lumbar spine will make this task difficult.

iii) Scratch Your Back/Brush Your Pilus

Area Tested: Upper Trunk/Shoulder

Hands Behind Back - Cracking flexibility

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

Attempt to touch fingers of both hands together.

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

If you can touch fingers y'all have great flexibility in your shoulders.

Take notation, or get someone to mensurate, the distance between fingers of each hand.

Tests both positions for each arm.

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

Now you lot have an idea of how you fair in your flexibility, important for everyday tasks, permit'south now see how we can better flexibility,

NOTE Before: Always run into your doc before under taking out any do.

2 - THE SENIORS' STRETCHING PLAN

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

Doing stretches every now and so isn't going to get you the results y'all crave, it involves knowledge on how long to concur stretches for, how often to stretch, how to stretch correctly and what to avoid when stretching in gild to ensure you are performing them safely.

It also takes patience and a consistent effort.

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

How Long Exercise I hold Each Stretch?

For dynamic stretches, nosotros perform the stretch for simply a few seconds for each repetition as nosotros feel the stretch. Aim for 8-12 repetitions with each area taking roughly thirty-sixty 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 area, the more of a event y'all are going to get.

What I have found works best are thirty-60 seconds and up to 2 minutes. If we are going to be stretching all areas of our body, and stay consistent, who has time to concur the stretches for longer than this?

Past stretching for a number that isn't going to overwhelm you each mean solar day, the more likely yous are going to stick to information technology and the improve results yous will get. If yous're a keen bean and want to hold each stretch for longer, provided y'all don't get any pain, go for it.

Ever utilise your body equally a guide on how you experience, and permit your muscles to adapt to the stretch gradually. Don't overstretch and crusade yourself pain.

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

How Often Should I Stretch?

To put things simply, unless you have a certain status that makes stretching not such a good idea (Due east.g. hypermobile joints) in that location's no limit to how frequently you stretch.

Stretching is ever a good idea and can be done someday and anywhere.

Now, if you haven't made a habit of stretching so far equally we do with all exercise including the time we agree each stretch, information technology'due south a good thought to accept things boring and start with doing some basic stretches at to the lowest degree two-three times a calendar week.

Once you start feeling comfortable and ready to increase the amount of stretching you lot are doing, experience free to add together boosted stretches and perform them more frequently, to about four-5 days per week and then fifty-fifty up to every day!

Basically, yous tin can stretch how often you feel inclined.

If you've been sitting for an extended menstruum of time and feel a bit stiff, merely practice 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 office of an agile lifestyle and extremely beneficial to one's health, it's important each stretch is done correctly and safely.

In order to do, it's a good 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 cause an fifty-fifty more than pregnant problem to the area, and/or filibuster tissue healing, which is why it'south necessary to e'er consult with your Md or Physiotherapist before undergoing any exercise.

This might seem obvious, only whatever y'all do never button a stretch to the bespeak of hurting. A stretching feeling is fine, just you should never experience any pain while stretching. Y'all might exist impatient and eager to improve your flexibility speedily, but pushing into pain is not the answer. Be patient!

Same goes with something I normally meet, and that is bouncing at the end of a stretch, to increase the stretch.

This is known as ballistic stretching, and I practise not recommend seniors perform ballistic stretching. Seniors should never bounciness when stretching, equally it increases your run a risk of injury. [15]

Another frequently overlooked aspect of stretching is animate or - the lack of information technology.

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

So, relax into each stretch with a prissy relaxed breath and call up not to agree your breath.

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

Why Tin't I Stay Consequent With My Stretching?

Take you noticed that every time yous make a addiction of stretching regularly, somehow you cease upward slacking off until y'all eventually finish stretching altogether?

Or, do you know it's a good thought to stretch regularly to avoid injury, but y'all rarely do it?

We are aware that if we focus mainly on cardio routines that we'll burn more calories, lose weight and increment our endurance. In the same fashion, we know that if our exercises consist of generally strength exercises, nosotros'll tone up and go stronger.

Just what exercise we know about flexibility?

We have learned, throughout the years, that flexibility, like a practiced nighttime's sleep and a plate full of veggies, is good for us.

We have also learned that maintaining good flexibility is an essential function of life and that nosotros should implement different stretches into our daily routines.

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

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

It's here where a epitome shift is necessary.

We have to start thinking about flexibility in a much broader sense. We take to start thinking almost our health in the long run.

No, flexibility won't prove on your trunk with stronger arms or a toned tummy. And no, you're not going to get that feeling like y'all've had a really good workout.

But good flexibility from a consistent stretching routine will grant you lot the ability to utilise your body in means y'all could never earlier and keep you lot moving well for life.

What we should also call back is that good flexibility is an asset just as valuable as any other kind of preparation. Information technology's with flexibility where our journey to a meliorate, fitter, healthier, and injury/pain-free self begins.

And then know the importance of good flexibility and showtime by putting 'improving your flexibility' up your list of priorities.

3 - Kickoff STRETCHING Now - STRETCHING EXERCISES FOR SENIORS

The Best Neck Stretches For Seniors

STRETCH one: NECK FLEXION STRETCH

HOW TO:

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

2. Bring your chin down to your breast as far every bit you experience comfortable. You will experience a stretch in the back of the neck.

3. To increase the stretch identify your hands on the dorsum of your head and apply a gentle force per unit area.

4. Hold for the gear up time.

Agree FOR: 30-60 seconds

For Video Demonstration of This Practice: Click here.

STRETCH 2: NECK EXTENSION STRETCH

HOW TO:

1. Sitting upwardly alpine in your chair with your shoulders back and downwards.

2. Bring your head straight back, looking up to the ceiling and going equally far dorsum equally you feel comfortable. Practice not push into any hurting.

3. Concord for the gear up time.

HOLD FOR: xxx-lx seconds

For Video Demonstration of This Exercise: Click hither.

STRETCH 3: Neck SIDE FLEXION STRETCH

HOW TO:

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

2. Bring your ear down to your shoulder. Do non bring your shoulder up to your ear, leave your shoulder relaxed. Get every bit far as y'all 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.

Concur FOR: 30-sixty seconds

For Video Demonstration of This Practice: Click here.

STRETCH iv: Cervix ROTATION STRETCH

HOW TO:

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

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

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

Concur FOR: xxx-60 seconds

For Video Demonstration of This Exercise: Click here.

STRETCH 5: LEVATOR SCAPULAR STRETCH

HOW TO:

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

2. Place the manus of the side you lot are stretching backside the shoulder to stabilise your shoulder bract. If unable to do this, but perform the exercise without placing one hand behind your shoulder.

3. Turn your caput to roughly 45 degrees to ane side and bring your head down every bit if you lot are looking at your knee on that side. You volition feel a stretch on the contrary side you are looking behind the neck and shoulder. (This muscle is known every bit Levator Scapular)

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

5. Concur for the set up time and repeat on the opposite side.

Concord FOR: xxx-60 seconds

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

The All-time Shoulder & Arm Stretches For Seniors

STRETCH i: UPPER ARM & SHOULDER STRETCH

HOW TO:

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

2. Place one arm direct in front of your torso and use your other hand to hug the straight arm to your torso. This volition increase the stretch.

3. Hold for the set time and repeat on the contrary side.

Concord FOR: 30-60 seconds

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

STRETCH ii: SHOULDER & ARM OVERHEAD STRETCH

HOW TO:

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

2. Interlace your fingers and bring your arms up above your head.

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

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

Concord FOR: xxx-threescore seconds

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

STRETCH 3: WRIST FLEXION (FOREARM) STRETCH

HOW TO:

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

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

3. Drop your wrist, assuasive information technology to become weak.

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

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

Hold FOR: 30-60 seconds

For Video Demonstration of This Exercise: Click here.

STRETCH 4: WRIST EXTENSION (FOREARM) STRETCH

HOW TO:

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

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

3. Using your other hand bend your wrist by applying a gentle pressure, towards the elbow on the fingers. Ensure y'all maintain a straight am throughout the stretch.

4. Hold for the set up time and repeat on the opposite side.

Concur FOR: 30-60 seconds

For Video Demonstration of This Exercise: Click here.

The Best Back Stretches For Seniors

STRETCH 1: LUMBAR FLEXION STRETCH (SEATED TOE Impact)

HOW TO:

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

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

3. Agree for the ready time and slowly slide your hands back upward.

Hold FOR: xxx-60 seconds

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

STRETCH 2: LUMBAR SIDE FLEXION STRETCH

HOW TO:

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

2. Place ane manus backside your caput, and your other hand directly abreast y'all. Slowly lean down to the side with the straight arm until you can feel a stretch on the contrary side. (If yous accept difficulty placing your hand behind your caput, but keep it on your lap).

3. Hold for the set time and repeat on the reverse side.

Concord FOR: 30-lx seconds

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

STRETCH 3: LUMBAR EXTENSION STRETCH

HOW TO:

1. Sitting up alpine in the middle of your chair with your shoulders back and downwards.

2. Place the palms of your easily in the small of your dorsum and lean your lower back into your hands, feeling a stretch in your lower dorsum. (If y'all have difficulty getting your palms effectually to the pocket-size of your back, utilize the backs of your hands).

3. Hold for the ready fourth dimension.

Hold FOR: 30-60 seconds

For Video Demonstration of This Exercise: Click hither.

STRETCH iv: RHOMBOIDS (UPPER Dorsum) STRETCH

HOW TO:

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

2. Interlace your fingers and push your palms out away from you.

3. Now bring your arms up to 90 degrees (or parallel to the floor) and push your hands out as far as possible, whilst maintaining that upright posture. feeling your shoulder blades stretch apart.

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

Hold FOR: 30-60 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 dorsum and down.

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

3. Hold for the gear up time.

HOLD FOR: xxx-threescore seconds

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

STRETCH half dozen: THORACIC ROTATION (UPPER BACK) STRETCH

HOW TO:

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

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

3. Hold for the prepare time and repeat on the opposite side.

HOLD FOR: 30-60 seconds

For Video Demonstration of This Do: Click hither

The Best Leg (Hip & Knee) Stretches For Seniors

STRETCH i: SEATED HAMSTRING (BACK OF THIGH) STRETCH

HOW TO:

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

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

3. Now go on your leg straight and point your toes towards the ceiling

4. Ensure you remain upright with a straight back and lean forrard at the hips

5. Hold for the set up fourth dimension and change legs.

Concur FOR: 30-60 seconds

For Video Demonstration of This Practise: Click here.

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

STRETCH ii: SEATED GROIN (HIP ADDUCTOR) STRETCH

HOW TO:

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

2. Place one leg out directly to the side, keeping your toes, on both feet firmly on the basis and facing towards the front.

3. You will feel a stretch on the inner thigh of your directly leg, to increase the stretch y'all can lean forward slightly

4. Ensure you remain upright with a straight back  throughout the practice.

5. Hold for the set time and change legs.

Agree FOR: 30-60 seconds

For Video Demonstration of This Exercise: Click here.

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

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

HOW TO:

1. Sitting upwards tall, shuffle forwards 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 irksome and controlled fashion, slide your heel up your shin until over the knee cap.

4. At present bend your reverse leg upwards, keeping your back directly and placing your hands on your shins.

5. Stay in this position and to add a lilliputian more stretch you can lean forrad keeping your breast up and your shoulders parallel to the floor.

6. Hold for the set time and modify legs.

HOLD FOR: xxx-60 seconds

For Video Demonstration of This Exercise: Click here.

STRETCH 4: HIP FLEXION (BUTTOCKS) STRETCH

HOW TO:

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

2. Lift i leg up to your chest, angle at the human knee, and hug the leg.

3. Hold for the fix time and change legs.

4. Ensure your shoulders are back and downwards throughout the practice.

5. Hold for the set time and change legs.

HOLD FOR: 30-60 seconds

For Video Demonstration of This Practise: Click here.

STRETCH 5: Standing QUADRICEPS (Forepart OF THIGH) STRETCH

HOW TO:

1. Standing upward tall side by side to your chair, holding onto your chair with one arm.

2. Bring one leg behind yous, holding onto your pes.

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

4. Agree for the set fourth dimension and change legs.

Hold FOR: 30-60 seconds

For Video Demonstration of This Exercise: Click hither.

STRETCH 6: Continuing CALF (Back OF LOWER LEG) STRETCH

HOW TO:

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

2. Step one foot back making sure your toes are facing forward throughout the practise.

3. Now bring your front human knee towards the chair ensuring that your heels remain in contact with the floor at all times.

4. Concord for the set time and change legs.

Agree FOR: xxx-threescore seconds

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

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

To brand information technology easy for you to follow a uncomplicated routine to stretch out your muscles, I have compiled what I experience are the best stretches for seniors.

Follow along consistently, to start improving that whole trunk flexibility.

STRETCH 1: Neck EXTENSION STRETCH

HOW TO:

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

2. Bring your head direct back, looking up to the ceiling and going as far back equally you experience comfortable. Exercise not push into any pain.

3. Hold for the set time.

HOLD FOR: xxx-sixty seconds

WHY THIS IS A GREAT STRETCH FOR SENIORS: All of the states spend a lot of our time in a head downwardly tilt, looking at our phones, the basis, a estimator screen etc. Nosotros don't spend much time looking up, stretching out the forepart cervix muscles and keeping the neck moving well.

For Video Demonstration of This Exercise: Click here.

2. STRETCH 2: Chest (+ POSTURE) STRETCH

HOW TO:

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

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

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

4. If you have difficulty holding your arms at 90 degrees (or parallel to the floor) you tin can agree your arms lower (45 degrees).

5. Agree for the fix time.

HOLD FOR: 30-60 seconds

WHY THIS IS A GREAT STRETCH FOR SENIORS: A great stretch to aid open up up the chest and better posture.

For Video Demonstration of This Exercise: Click here.

STRETCH iii: THORACIC EXTENSION (UPPER BACK) STRETCH

1. HOW TO:

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

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

   3. Hold for the set fourth dimension.

Agree FOR: xxx-60 seconds

WHY THIS IS A Great STRETCH FOR SENIORS: A great stretch for the upper dorsum which likewise helps with rounded shoulders, improving posture.

For Video Demonstration of This Practise: Click here.

STRETCH 4: SHOULDER & ARM OVERHEAD STRETCH

HOW TO:

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

2. Interlace your fingers and bring your arms upward in a higher place your caput.

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

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

HOLD FOR: 30-60 seconds

WHY THIS IS A Neat STRETCH FOR SENIORS: A great stretch that utilises the total range of move in the shoulders, helping to proceed them salubrious. Besides, this stretch, stretches the arms and muscles of the dorsum surrounding the spine.

For Video Demonstration of This Practise: Click here.

STRETCH 5: LUMBAR EXTENSION (LOWER Back) STRETCH

HOW TO:

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

2. Place the palms of your hands in the small of your dorsum and lean your lower back into your hands, feeling a stretch in your lower back. (If you lot accept difficulty getting your palms effectually to the small of your back, utilise the backs of your easily).

3. Agree for the set time.

Concord FOR: 30-threescore seconds

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

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

STRETCH half dozen: STANDING QUADRICEPS (FRONT OF THIGH) STRETCH

1. HOW TO:

   1. Continuing up alpine side by side to your chair, holding onto your chair with 1 hand.

   2. Bring i leg behind you, holding onto your pes.

   3. Ensure you maintain your straight posture throughout the exercise and endeavour to keep your knees side by side to each other

   4. Concord for the set fourth dimension and change legs.

Agree FOR: 30-lx seconds

WHY THIS IS A GREAT STRETCH FOR SENIORS: Although a more difficult 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 also be done in side-lying, on a firm bed, if standing is as well difficult.

For Video Demonstration of This Exercise: Click here.

STRETCH 7: HIP FLEXION (BUTTOCKS) STRETCH

HOW TO:

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

2. Lift 1 leg up to your chest, bending at the knee, and hug the leg.

3. Concord for the prepare time and alter legs.

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

5. Concord for the set time and alter legs.

Concur FOR: thirty-lx seconds

WHY THIS IS A Keen STRETCH FOR SENIORS: A elementary stretch to stretch out our buttocks, which tin can hold a lot of tension.

For Video Demonstration of This Exercise: Click here.

STRETCH 8: Continuing (OR SEATED) HAMSTRING (BACK OF LEGS) STRETCH

HOW TO:

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

2. Keeping your hands on the opposite leg, identify one leg out in forepart of you

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

4. Ensure you remain upright with a straight back and lean forrard at the hips

5. Hold for the set time and change legs.

Hold FOR: 30-60 seconds

WHY THIS IS A GREAT STRETCH FOR SENIORS:

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

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

STRETCH 9: Continuing ADDUCTOR (GROIN) STRETCH

HOW TO

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

• Shift your weight to one side, bending that genu.

• You volition feel a stretch on the inner thigh of the straight leg.

• Go along a chair in front of you when performing this exercise.

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

HOLD FOR: 30-60 seconds

WHY THIS IS A GREAT STRETCH FOR SENIORS:

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

STRETCH x: STANDING CALF (Dorsum OF LOWER LEG) STRETCH

HOW TO:

1. Standing alpine holding on to your chair with both hands, step one foot back making sure your toes are facing frontward 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. Concur for the set up fourth dimension and change legs.

HOLD FOR: 30-60 seconds

WHY THIS IS A GREAT STRETCH FOR SENIORS:

For Video Demonstration of This Practise: Click here.

Stretching Routine For Seniors | A Complete Programme

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

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

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

Stretching Practice Videos

For more than stretching videos click each video below or hither for more.

4 - OTHER FACTORS TO CONSIDER

Mindfulness and Improving Flexibility.

Before we finish upwards this guide, there is some other important, and often neglected, part of improving flexibility (and our health) which I wanted to touch on on.

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

Our mental health has a great bear upon on our physical self. In that location is a stiff connexion between our bodies and our minds, and more than and more people are starting to recognise this!

Scientific studies clearly bear witness a strong correlation between stress and inflammation.

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

Musculus tension causes the joints to stiffen upwards, making it more than difficult to stretch, exercise and move altogether.

Working on minimising our stress levels by avoiding high-stress environments and taking time out daily to work on mental well-being, tin practise a bang-up deal in improving your health and flexibility.

Through my continual learning of health and do as a Physiotherapist, the more I run across of the importance of eradicating stress for proficient health, through whichever fashion possible.

I also believe every one of us should practice a form of mindfulness to get on top of our stress levels and into skilful wellness.

Fifty-fifty something as simple as spending an hr a day doing the things you love, or spending time with people that make yous feel good, can greatly affect your mood and aid with reducing stress.

In one case you lot manage to keep the stress levels under command or find a way to eradicate it, you're going to be causing much less tension in your body.

With less tension comes that feeling of lightness, greater ease of motility, greater flexibility and the many other health benefits that come up along with this.

Equally with the exercise, offset incorporating a mindfulness practice into your life, and stay consistent. :)

ENDING Note

You now have ALL the tools to regain your flexibility.

At that place is a lot here to have in and do, but keep it simple, stay consistent and always go along progressing. These are the keys to success.

Don't overcomplicate it, or overwhelm yourself past doing all the stretches you can in the thought of "more is improve"! It's non!!

Choose one of the total-body stretching videos and add it into your regular exercise routine.

Or, start past choosing the surface area you want to improve first and work on that.

Remember, movement is medicine. So when you lot get moving more than and add together in 10-20 minutes of stretching each twenty-four hour period, (or at least three days a week), it won't be long before you commencement seeing big improvements in your flexibility.

You'll feel yourself moving around much easier in your day to twenty-four hour period life and any hurting you had easing up.

You'll be able to reach for items in those hard to achieve places.

Yous'll kickoff to see all of the many benefits that come with improved flexibility.

You lot'll starting time feeling like a younger version of you!

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

Stay happy!

And go on on moving and stretching!

It won't be long until yous've regained your flexibility, and more!

Further references:

                    4. Smith, E.L. Practise in the elderly to prolong and improve the quality of life. In: Time to come Directions in Exercise and Sport Science Enquiry.J.S. Skinner, Et Al. Champaign, IL: Kinetics, 1989. pp. 259–266.                  

                    5. Adrian, M.J. Et Al Flexibility in the Crumbling Developed. In: Practice and Aging: The Scientific Ground., eds. Hillside, NJ: Enslow, 1981. pp. 45–47.                  

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

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

                    9. Buccola, 5.A., and W.J. Stone. Effects of jogging and cycling programs on physio- logical and personality vari- ables in aged men. Res. Q. Exerc. Sport. 46(2):134–139. 1975.                  

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

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