Stretching Exercises For Seniors & The Elderly

Stretching exercises for Seniors are very beneficial because the older you get the harder it is to do things. Exercising is one of them, but we all want to try and stay as fit as we can. Especially the older we get it gets so much harder to maintain a good weight. When all your bones and body hurt and does not work the way it us to. But there are different stretching exercises older people can do without hurting them selves or putting them in any danger. This does not only keep you at a maintained weight but it is good for the heart, blood flow, bones and more.

If you are able to do all of the things you enjoy then do them. The more you stay active and busy the better you will feel and even if you are 90 and still feeling the need to be active then who's to stop you? Again just make sure you know your limits and do not over due yourself. Here are a list of things that may help you keep fit and in good shape.

Different Stretching Exercises for the Elderly

Strength exercises: With these types of exercises you never want to hold your breath you may hurt yourself this way.
• Arm raises- sit down in a chair, making sure your back and body are strait, keeping your feet on the ground along side of the shoulders. Make sure you hold the hand weights down at the sides with the palms facing inwards. Raise arms to your sides making them shoulder height. Hold that position for a second or 2 then slowly lower your arms. Do this 8 to 10 times then take a break.
• Knee Flexion- Stand strait up, if you need hold onto a chair or table to balance better. Bend one knee as much as you can so the leg is behind you. Do not move upper leg at all. Hold like that for a few seconds. Do the same thing to the other leg, then switch back. Do this 8 to 10 times then rest.

Balance Exercises:
• Hip Flexion - Stand strait, if you need you can hold onto a table or chair. Bend knee up to chest doing slowly and not bending waist or hips. Then lower leg. Do the other side. Do this 8 to 10 times then rest
• Balance exercise - put your foot heel to toe and as you step keep doing heel to toe. Or you can stand on one foot for as long as you can then switch off.

Stretching exercises:
• Triceps stretches - Get a towel and hold one end in your right hand. Rais your arm and bend it to drape the towel over your back. Reach behind with the left arm and get the bottom of the towl. Then climb up the towel with the left hand, this also pulls the right arm down goes up as high as you can then come down. Switch off doing this 8 to 10 time then rest.
• Double hip rotation - Lay on the floor on your back with your knees bent making sure the feet are flat on the ground. Make sure that your shoulders remain on the ground at all times as well. Keep knees bent and now lower legs as far as you can to one side. Lift up and do the other side.

Endurance exercises: Pace yourself when doing these types of exercises and do not over due it.
• You can do things like taking a walk, jog, run, swim, bike ride, using bike machine, ski machine, treadmill and more. You can do some gardening, skating or rollerblading, sports or anything else of this nature that you can handle doing.

More Stretching Exercise for Seniors Citizens and Benefits

All of the exercises listed above not only improve strength, balance, and endurance, but help with seniors stretch out their muscles as well. They are very helpful to keeping in the best shape you can as you approach your later years. If you have any other stretching exercises for seniors to share, let us know and we will share with the world!