7 Easy-To-Start Stretching Exercises For Older Adults

As we get older, many of us have a hard time even getting around. Stretching can be important for maintaining flexibility and mobility.

Whether you feel the physical pain of arthritis or stiffness from sitting too long, it's time to ease into motion with a few simple exercises. 24-7 Nursing Care, provider of the best nursing care services in Miami, has these seven easy-to-start stretching exercises for elders that will help improve flexibility and circulation for people who are older than 50 years old.

Exercise 1: Good morning stretch

This stretch is good for the lower back and hamstrings. It improves mobility, alleviates pain, and eases stiffness. It can also help prevent falls by improving flexibility and strength in the legs.

1. Stand upright, feet hip-width apart.

2. Take a deep breath into your belly. As you exhale, slowly bend forward at the hip joint as far as possible. Try to keep your knees straight but not locked out.

3. Hold for 5 seconds, then release. If it helps, you should hold onto a sturdy chair or put your hands against the wall.

4. Repeat this movement and add it to your daily routine exercises.

Exercise 2: Seated hip flexor stretch

This will help loosen tight hip flexors if they are stiff or painful. It also improves mobility and reduces falls in people over 50 years old.

1. Use a sturdy chair behind your body for support, knees relaxed together with feet flat on the floor.

2. Sit upright with your back straight. Bend forward slowly from the hips, keeping the back as straight as possible.

3. Hold for 20 seconds, then release slowly.

4. Repeat this movement a few times each day.

Exercise 3: Shoulder roll

This exercise can help people with shoulder pain or limited range of motion due to injury or arthritis. It's also a great way to warm up for a workout, yoga class, or sports activity.

1. Hold your arms out in front of you at shoulder height with palms facing each other and elbows bent at a 90-degree angle. You can do this standing or sitting.

2. Slowly roll your shoulders forward, then backward.

3. Repeat 10 times.

Exercise 4: Cat and cow stretch

This exercise helps improve flexibility in the spine while improving the strength of the back muscles that support it. Fun fact, this is a yoga pose!

1. Start on all fours with knees under hips, palms flat under shoulders.

2. While in this pose, round your spine toward the ceiling until you feel a stretch in the back muscles of your upper and mid-back. Hold for 5 to 10 seconds.

3. Then, slowly release the tension as you bring your belly toward your thighs and let your head hang down.

4. Now, you want to arch your back in the opposite direction. Again, hold for 5 to 10 seconds.

5. Repeat this movement in your daily routine exercises.

Exercise 5: Chest stretch

This is an excellent exercise for those who have sore shoulders from working long hours on the computer. It may feel awkward at first, but it's practical and easy to do!

1. Bring your arms up in a Y position with elbows bent and palms facing each other. Your hands should be shoulder-width apart.

2. Slowly lower your arms to the sides, keeping elbows bent at shoulder height. You should feel a stretch in your chest muscles.

3. Hold for 20 seconds, then slowly release.

4. Repeat this movement 2 times each day.

Exercise 6: Foot stretch

Foot care for seniors is an important consideration. So, when it comes to foot care, this is one of the best exercises for elders suffering from Plantar Fasciitis or related conditions! It is also a good way to help with general soreness in the feet and ankles.

1. Sit upright in a chair with one foot on the floor and the other resting on that knee.

2. Rotate your ankle clockwise and then counterclockwise.

3. Now, switch ankles.

4. Repeat as necessary for the ultimate foot care for seniors.

Exercise 7: Leg stretch

This is a great way to improve flexibility and circulation in the legs, and it can help with general soreness, stiffness, and varicose veins.

1. Sit on the floor with your legs straight in front of you. Lean against a wall for support if necessary!

2. Bring one leg in so that only one leg is extended out in front of you and lean forward toward your foot.

3. You should feel a stretch in the calf and thigh of your extended leg.

4. Hold for 20 seconds, then release.

5. Repeat this movement on both legs each day!

Conclusion

Don't be surprised if you feel a little stretching pain at first. The key to this exercise is consistency – just do the best you can and stick to it. You'll start to see improvements in your strength, balance, and coordination over time! Contact 24-7 Nursing Care for more information on nursing care services in Miami.