5 of the Best Stretches That Any Senior Can Do
Stretching is important for staying healthy, especially for older adults. Seniors often have a more challenging time moving around, and they need to exercise regularly and stretch to retain their mobility to stay active throughout the day. Here are some simple stretches that any senior can do.
Soleus Stretch
Seniors who suffer from leg pain may face difficulty walking for extended periods. The soleus stretch stretches the calf and ankle muscles for relief. Place both hands on a sturdy wall, with both legs straight. Then, step back with one foot while keeping the other stationary; tilt the back foot forward and align your leg with your back as you push on the wall with both hands.
Overhead Side Stretch
The overhead side stretch is one of the best stretches that any senior can do sitting down or standing up. Lifting your arm above your head, bend the elbow and reach to the side. This stretch will help your shoulders and triceps by relieving tension in those areas.
Bird Dog
This stretch is common in Pilates for its relaxed positioning and slow movements. To perform this stretch, place your hands and knees on the floor with your back straight; move one arm up and out until it’s level with your head, and move the leg on the opposite side out and up to the same height. This Pilates exercise is great for stretching your glutes, your shoulders, and parts of your back.
Standing Quad Pull
This stretch is a little more complicated, but it’s still doable for any senior. Place a chair in front of you to balance on with one hand; then, raise one foot off the ground, bending your leg toward your lower back. Grab that foot with your free hand and pull your leg upward while putting your weight on the chair to stretch your quad muscle.
Pelvic Curl
Another Pilates stretch that’s one of the best stretches that any senior can do is the pelvic curl, which is good for your lower back and pelvis muscles. For this Pilates exercise, you’ll need to lie down on your back with your knees raised toward the ceiling. Curl your pelvis toward your chest as much as you can. Do this action repeatedly to stretch your muscles.
Stretching is an essential part of life—without it, we wouldn’t have as much mobility. Seniors and older adults will have an easier time moving through life after learning these stretches.