Stretching Exercises for Seniors

Aging brings about many changes in a person. Muscles tend to weaken, body movements become slow, flexibility of the muscles decreases resulting in a person who often suffers from muscle pain. Well, one cannot really stop the process of aging, but of course, there is a way to lower the intensity of all the aforementioned problems! And that is by performing stretching exercises! Seniors can improve their mobility power and maintain their muscle health to a great degree, through stretching exercises.

Tips to Remember

Here are some tips and suggestions to be followed before and while performing stretching exercises.

• The foremost thing to be remembered before performing any stretching exercises, is to consult a physical trainer, or probably a doctor. Ensure whether stretching exercises are fit for your body type and if yes, get the right ones prescribed.
• All these exercises should be done with slow and steady movements. Do not be in a hurry to finish things.
• Do some warm up activities such as, walking exercises or running and jogging before doing any body stretching exercises. Warm up stretching exercises will release all the stress from your muscles and get them ready for stretches.
• Over stretching might land you in muscle pain and fatigue. Therefore, to avoid this, be aware of your stretching limits and accordingly do the exercises.

Muscle Stretching Exercises for Seniors

Lower Back Exercises and Stretches: Back pain is the most common problem in almost all senior citizens. Therefore, let us start with some back stretching exercises.

• Lie straight on your stomach on a plain surface. Keep your hands sideways. Now, raise your head and your legs together. Hold this position for one to two seconds and then come back to the normal position. Repeat this 7-8 times.
• Another good exercise is to stand straight with your hands stretched upwards. Now, bend down and try to touch the tip of your toes with the help of your hands. Maintain the position for sometime and then come back to the original position. Repeat this exercise 6-7 times

Hip Stretching Exercises: Strengthening the hips is important to improve the mobility of the body. Here are a couple of good exercises for hips.

• Lie on your back on a flat floor. Now, bend your right leg and hold your lower thigh in both your hands. Try to pull the leg, see that you experience a sufficient stretch in your hips. Remain in this position for sometime and then go back to the original position. Repeat the same for the other leg.
• Sit erect with your right leg straightened towards the front, with your left leg folded in such a way that the foot of your left leg touches the lower thigh of your right leg. Now, try to hold the ankle of your right leg with your hands. Let the hip muscles stretch in this process. Remain in this position for two to three seconds and then come back to the original position. Repeat the same with the other leg.

Leg Stretching Exercises: Weakening of leg muscles is a very common problem encountered by senior citizens. This results in loss of standing ability, trouble whilst walking and jogging etc. Here are some really good stretching exercises for the calf muscles, ankles and the inner thighs.

• Calf Stretching Exercises: Stand erect on a step with half of your foot on the step's surface and the remaining half unsupported. Hold something with your hands for your overall body support. Now, try to lift the tip of your toes and then come down. Lower the unsupported part of your foot to feel a stretch in your calves. Repeat this exercise 10 times
• Ankle Stretching Exercises: This is a very simple exercise. Raise your left leg to about a foot above the ground, and then rotate it in all directions, do the same for the other leg.
• Inner Thigh Stretching Exercises: Lunge stretches is an effective exercise in this regard. Stand erect with your left foot bent in the front at about 2 1/2 - 3 feet away from the body and the right leg bent behind. Now, try to stretch in this position and maintain the position for some time. Come back to the original position.

Upper Body Stretching Exercises: Stretching the upper body muscles is equally important as stretching for all the other parts such as your legs and back. Here are two good stretching exercises for the upper body.

• Overhead Stretches: Stand straight and with the fingers of your hands interlaced and palms facing towards the sky. Now, in the same position, try to pull yourself upwards. Maintain this pull for about 5-6 seconds and then relax. Repeat this exercise about 6-7 times.
• Front Stretches: This is similar to the previous one. The only difference in this exercise is that, you need to interlace your fingers and stretch your hands in front. Try to pull your upper body towards the front.

Chest Stretching Exercises: Stretches performed on the chest muscles keeps you away from chest pain and also improves the blood circulation in that area, as the muscles get relaxed. Here are a couple of good stretching exercises for the chest.

• Sit erect on an exercise ball, with your fingers interlaced behind your back. Keep your arms straight. Raise your arms as much as you can to feel a good stretch in your chest area. Do not overstretch your arms, as it can result in muscle injury.
• If you find the previous exercise difficult, here is an easier option. All you have to do is stand straight and place the forearm of your right hand on a door's side. Now, try to move your upper body towards the left to experience a stretch in your chest muscles.

Arm Stretching Exercises: Arms include the biceps, triceps and the wrist muscles. Here are some hand stretching exercises for these three muscle groups.

• Bicep Stretches: Spread your arms to the sides. See that they are spread a little bit behind the body. Now, rotate your hands down and back till the time they touch the walls behind you. You will be able to feel a stretch in your biceps.
• Triceps Stretches: Sit erect on a flat surface. Bend your right hand behind your head and then pull it with your left hand. Repeat with the other hand.
• Wrist Stretches: Stand erect with both your hands stretched in the front. Close your fists and then rotate them in all directions.

Neck Stretching Exercises: Elderly people also suffer from neck aches and other related problems. Neck stretching is a good alternative to lower the intensity of such problems. This is a very simple exercise. Stand straight and rotate your neck on all sides. Also move it in the upward, downward motion.

In recent times, I have also heard about yoga stretching exercises and physical therapy stretching exercises proving beneficial for many elderly people. These exercises not only improve the flexibility of your muscles but also help in recovering from muscle injury and re-building the muscle strength. However, make sure that you consult a specialist before opting for these exercises.

Hopefully, I have covered all the stretching exercises for seniors, targeting each and every part of the body properly with simple exercises. These stretching exercises, if done regularly and with proper precaution, can help all the senior people enjoy their remaining years, in the sunset of their life.