Best Exercises for Improving Flexibility

Best Exercises for Improving Flexibility | Orange County Hospice Care

Flexibility exercises are important for people at any age, but they are especially crucial for seniors who may be struggling with mobility issues. As one ages, the joints often become stiff, and muscles may feel tight and inflexible. Regular flexibility exercises can reduce these issues while helping seniors maintain a greater level of independence in their daily lives. Here are a few of the top exercises that seniors can try for meeting this need.

Shoulder Rolls

Shrug your shoulders up to your ears, roll them to the back, pull them down and roll them to the front. Be sure to roll them in both directions for the best results.

Neck Stretch

Seniors who frequently use computers or who spend plenty of time hunched over tablets or newspapers may find that their necks are stiff at the end of the day. To stretch the neck, bend your head down to your chest before bending it to each side. Hold each position for 15 to 30 seconds.

Chest Stretch

To stretch out the chest muscles and correct a hunched-over back, clasp your hands behind your back and try to straighten your arms while pushing your palms together.

Back Stretch

Bend over and try to touch your toes to release your lower back. Be sure to bend both of your knees slightly to reduce any strain. You can also reduce back discomfort while in bed by rolling your knees to one side while keeping your shoulders flat on the mattress.

Quad Stretch

While holding onto something for balance, reach back and grab your foot, bending your leg in half behind you. Try to point your knee straight down at the ground to stretch out the front part of your upper leg.

Hamstring Stretch

You can stretch your hamstrings in bed by raising your legs above your hips, straightening them, and pulling them gently to your chest with your hands.

Most flexibility exercises for seniors are quite simple and require no equipment. In fact, many can be done in the comfort of one’s home when waking up in the morning or before going to bed. Over time, seniors may find that they become more flexible, have better balance, experience improved circulation in their limbs, and decrease their risk of falling or of injuries. Try out one or two of these exercises today to start improving your own health.
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