Seniors need to do stretching exercises to keep and improve their general physical health and well-being. As they get older, their muscles tend to lose strength and flexibility. Stretching regularly can help fight these effects by making their joints more flexible, improving circulation, improving balance, and lowering the risk of injury. Stretching techniques can also help reduce muscle tension, relieve stress, and make them feel more relaxed. In order to help seniors maintain a consistent stretching routine, senior home care aids can ensure they are using the right form, stretch alongside them, and even encourage them to boost their confidence. Stretches that seniors can enjoy are listed below.
Common Stretches for Seniors to Try
Neck stretches: Seniors should gently turn their heads forward, back, and to the side to stretch the muscles in their necks. Hold each pose for 10–15 seconds and do it a few times.
Shoulder rolls: Encourage seniors to move their shoulders slowly in a circle, forward and backward. This practice helps them move around better and gets rid of tension in their shoulders.
Chest stretch: Seniors should stretch their chests by putting their arms behind their backs and putting their fingers together. Then, they should lift their arms up slowly until they feel a stretch in their chest. Hold for 15 to 20 seconds, then do it repeatedly.
Arm and shoulder stretch: Instruct seniors to put one arm across their chest and gently pull it toward their body with the other arm. After 15 to 20 seconds, change sides. This move makes the shoulders and upper back more flexible.
Leg stretch: Seniors should sit on the edge of a chair and straighten out one leg in front of them. They should stretch the back of their leg by bending their foot and reaching gently toward their toes. They should hold for 15 to 20 seconds, then change legs. This workout makes the hamstrings more flexible.
Calf stretch: Seniors home aids can help seniors by having them stand facing a wall with one foot in front of the other. This is a calf stretch. Keep the back leg straight and press the heel into the ground. Then, they should lean forward slowly until they feel the stretch in their calf muscle. Hold for 15 to 20 seconds, then change legs.
It’s important to remember that stretching shouldn’tshouldn’t hurt and should be done slowly. Seniors should avoid moves that bounce or jerk, as they can get hurt. Instead, they should focus on slow, controlled moves and increase the tension over time.
The Importance of Stretching for Seniors
Stretching routines help keep and improve flexibility, which makes daily tasks easier and lowers the risk of muscle strains or joint injuries. Stretching also increases joint mobility while improving the range of motion. Essentially, increased mobility and a better range of motion help them stay independent longer and be able to enjoy their normal tasks. Adding to the perks of stretching, seniors gain better circulation since stretching increases blood flow and oxygen levels.
Stretching exercises can help seniors keep their freedom and live an active life by increasing their mobility and flexibility. Before starting a new exercise routine, it’s important for seniors to talk to their doctor. They can give advice and suggestions based on each senior’ssenior’s health condition. With support from loved ones and senior home care, seniors can develop a stretching routine that benefits them both physically and mentally.
Source:
https://www.lifespanfitness.com/blogs/news/health-benefits-of-stretching-for-older-adults#
https://www.health.harvard.edu/staying-healthy/the-importance-of-stretching
https://www.onemedical.com/blog/exercise-fitness/stretching-exercises-for-seniors/
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