IMPROVING FLEXIBILITY ...LIVING LONGER, LIVING STRONGER - PART 3

C:\Users\admin\Desktop\5c0eaa46c0a5b9901146bad7934029a0.jpg

The tasks in your daily life may be getting more difficult to do, like bending down to (or getting up off) the floor. Or, reaching high above, or behind your head. With an ageing body comes decreased flexibility, especially if we forget what’s necessary to keep ourselves flexible and moving well. However, the good news is……. We can do something about it!

No matter what our age, we all want to be flexible!

Flexibility is an essential component of good health and fitness and is especially vital for seniors. I don’t mean being too flexible, but the kind of flexibility which is needed and can be achieved by exercises after the age of 60. The flexibility where one can move easily without any restrictions.

Why do we lose flexibility as we age?

In simple terms, flexibility is having the full range of motion in the joints of your body.

By improving your flexibility, not only will you be improving the mobility of your joints, but you’re going to find yourself moving around with greater ease. All those daily movements will seem so much easier, and you’ll feel yourself becoming free of pain.

Stretching can help in decreasing tension and stress, resulting in a positive mindset, relaxed body and feeling good!

As we get older, we tend to live less active lives. We substitute exercising with watching TV, and we find all our entertainment within arm’s reach like our phone or tablet. Basically, we are becoming lazy!

Daily practicing gentle but effective exercises and activities will help improve your overall wellness, cardiovascular health and ability to avoid injury. In this pandemic it is difficult to go out in the park or a gym to do exercises, but the same can be done at home

Improved mobility translates to improved self-care and independence. A senior that can easily get up from a chair, prepare a meal, even bathe and dress him or herself is a senior who can enjoy an independent lifestyle!
 
Loss of flexibility that comes with ageing is caused by lack of use, but we can turn it around! By becoming more active and doing the right exercises, we can regain our flexibility. I have seen so many of my elderly patients who become active for a short period of time but then lapse back to their old routine of inactivity. 

Both my personal experience and research show that with the right exercise and activity, age-related LOSS OF FLEXIBILITY IS REVERSIBLE.

The first step in improving your flexibility is to get moving more each day!

 

Here are some Stretching exercises that will help to improve your flexibility

STRETCH 1: NECK FLEXION STRETCH

HOW TO:

  1. Sitting up tall in your chair with your shoulders back and down.

  2. Bring your chin down to your chest as far as you feel comfortable. You will feel a stretch in the back of the neck.

  3. To increase the stretch place your hands on the back of your head and apply a gentle pressure.

  4. Hold for the set time.

 

C:\Users\admin\Desktop\neck+flexibility+exercise+for+seniors.png C:\Users\admin\Desktop\best+neck+flexibility+exercise+for+seniors.png C:\Users\admin\Desktop\neck+flexibility+exercise+for+seniors+Mike+Kutcher.pngHOLD FOR: 30-60 seconds

 

STRETCH 2: NECK EXTENSION STRETCH

HOW TO:

  1. Sitting up tall in your chair with your shoulders back and down.

  2. Bring your head straight back, looking up to the ceiling and going as far back as you feel comfortable. Do not push into any pain.

  3. Hold for the set time.

C:\Users\admin\Desktop\Neck+Extension+stretch+for+seniors+Mike+Kutcher.png C:\Users\admin\Desktop\Neck+Extension+2.png

 

 

HOLD FOR: 30-60 seconds

 

STRETCH 3: NECK SIDE FLEXION STRETCH

HOW TO:

  1. Sitting up tall in your chair with your shoulders back and down.

  2. Bring your ear down to your shoulder. Do not bring your shoulder up to your ear, leave your shoulder relaxed. Go as far as you feel comfortable.

  3. To increase the stretch place your hand on the side of your head and apply a gentle pressure.

  4. Hold for the set time and alternate sides.

C:\Users\admin\Desktop\how+to+become+a+strong+senior.png C:\Users\admin\Desktop\seniors+strength+and+flexibility+guide.png C:\Users\admin\Desktop\seniors+strength+and+flexibility+guide+Mike+Kutcher.png

HOLD FOR: 30-60 seconds

STRETCH 4: NECK ROTATION STRETCH

HOW TO:

  1. Sitting up tall in your chair with your shoulders back and down 

  2. Look over to one side, as far as you feel comfortable. 

  3. Hold for the set time and repeat on the opposite side.

C:\Users\admin\Desktop\Neck+Rotation+strech+for+strength+and+flexibility.png C:\Users\admin\Desktop\Neck+Rotation+strech+for+seniors+flexibility.png

HOLD FOR: 30-60 seconds

 

STRETCH 5: UPPER ARM & SHOULDER STRETCH

HOW TO:

  1. Sitting up tall in your chair with your shoulders back and down.

  2. Place one arm straight in front of your body and use your other hand to hug the straight arm to your body. This will increase the stretch.

  3. Hold for the set time and repeat on the opposite side.

 

C:\Users\admin\Desktop\easy+upper+arm+stretch+for+seniors.png C:\Users\admin\Desktop\simple+upper+arm+stretch+at+home.png

HOLD FOR: 30-60 seconds

 

STRETCH 2: SHOULDER & ARM OVERHEAD STRETCH

HOW TO:

  1. Sitting up tall in your chair with your shoulders back and down.

  2. Interlace your fingers and bring your arms up above your head.

  3. Now turn your palms away from you, towards the ceiling and push up as far as you can.

  4. Hold this movement for the set time, feeling the stretch in your shoulders and your sides.

C:\Users\admin\Desktop\Overhead+Stretch+seniors+flexibility.png C:\Users\admin\Desktop\Seated+overhead+stretch+for+seniors.pngC:\Users\admin\Desktop\Overhead+stretch+for+seniors+over+60.png

HOLD FOR: 30-60 seconds

 

STRETCH 1: LUMBAR FLEXION STRETCH (SEATED TOE TOUCH)

HOW TO:

  1. Sitting up tall in your chair with your shoulders back and down.

  2. Place your feet slightly out in front of you and place your hands on your knees. Slowly slide your hands down your legs all the way to your feet.

  3. Hold for the set time and slowly slide your hands back up.

C:\Users\admin\Desktop\great+neck+extension+exercise+for+seniors.png C:\Users\admin\Desktop\Lumbar+Flexion+stretch+for+seniors+over+60.png

 

HOLD FOR: 30-60 seconds

 

STRETCH 2: LUMBAR SIDE FLEXION STRETCH

HOW TO:

  1. Sitting up tall in your chair with your shoulders back and down.

  2. Place one hand behind your head, and your other hand straight beside you. Slowly lean down to the side with the straight arm until you can feel a stretch on the opposite side. (If you have difficulty placing your hand behind your head, just keep it on your lap).

  3. Hold for the set time and repeat on the opposite side.

C:\Users\admin\Desktop\simple+seated+neck+stretch+for+seniors.png C:\Users\admin\Desktop\simple+seated+neck+stretch+for+seniors+over+60.png C:\Users\admin\Desktop\simple+seated+neck+muscule+stretch+for+seniors.png

HOLD FOR: 30-60 seconds

 

STRETCH 6: THORACIC ROTATION (UPPER BACK) STRETCH

HOW TO:

  1. Sitting up tall in your chair with your shoulders back and down.

  2. Cross your arms over your chest, and leading with your arms rotate around until you feel a stretch in your upper back. 

  3. Hold for the set time and repeat on the opposite side.

C:\Users\admin\Desktop\seated+upper+back+strech+for+seniors+over+60.png C:\Users\admin\Desktop\best+lower+back+stretches+for+seniors+over+60.pngC:\Users\admin\Desktop\best+lumbar+stretch+for+seniors.png 

HOLD FOR: 30-60 seconds

 

STRETCH 2: CHEST (+ POSTURE) STRETCH

HOW TO:

  1. Sitting up tall in your chair with your shoulders back and down.

  2. Place your arms up straight up in front of you, parallel to the floor.

  3. Now bring your arms out to the side, pulling as far back as you can and squeezing your shoulder blades together, whilst maintaining that upright posture. 

  4. If you have difficulty holding your arms at 90 degrees (or parallel to the floor) you can hold your arms lower (45 degrees).

  5. Hold for the set time.

C:\Users\admin\Desktop\chest+posture+stretch+for+seniors.pngC:\Users\admin\Desktop\best+posture+stretch+for+seniors.png 

C:\Users\admin\Desktop\best+posture+stretch+for+seniors+over+60.png

 

HOLD FOR: 30-60 seconds

 

STRETCH 6: STANDING QUADRICEPS (FRONT OF THIGH) STRETCH

  1. HOW TO:

  2. Standing up tall next to your chair, holding onto your chair with one hand.

  3. Bring one leg behind you, holding onto your foot.

  4. Ensure you maintain your straight posture throughout the exercise and try to keep your knees next to each other

  5. Hold for the set time and change legs.

C:\Users\admin\Desktop\standing+quadriceps+front+of+thigh+stretch+for+seniors.png C:\Users\admin\Desktop\best+standing+quadriceps+stretch+for+seniors.png

HOLD FOR: 30-60 seconds

STRETCH 7: HIP FLEXION (BUTTOCKS) STRETCH

HOW TO:

  1. Sitting up tall with your shoulders back and down.

  2. Lift one leg up to your chest, bending at the knee, and hug the leg.

  3. Hold for the set time and change legs.

  4. Ensure your shoulders are back and down throughout the exercise.

  5. Hold for the set time and change legs.

C:\Users\admin\Desktop\hip+flexion+buttocks+stretch+for+seniors.png C:\Users\admin\Desktop\best+hip+flexion+buttocks+stretch+for+seniors.png

HOLD FOR: 30-60 seconds

STRETCH 10: STANDING CALF (BACK OF LOWER LEG) STRETCH

HOW TO:

  1. Standing tall holding on to your chair with both hands, step one foot back making sure your toes are facing forward throughout the exercise.

  2. Now bring your front knee towards the chair ensuring that your heels remain in contact with the floor at all times.

  3. Hold for the set time and change legs.

 

C:\Users\admin\Desktop\standing+calf+stretch+at+home.png C:\Users\admin\Desktop\best+standing+calf+stretch+for+seniors.pngHOLD FOR: 30-60 seconds

Keys to success:

  • Keep it simple, stay consistent and always keep progressing. 

  • If you feel more is better, then it is not. 

  • It is important to do the right exercises in the right way. 

  • It is important to remember that never push a stretch to the point of pain. A stretching feeling is fine, but you should never experience any pain while stretching.

Do NOT hold your breath:

Another often overlooked aspect of stretching is breathing or - the lack of it.

Many people tend to hold their breath while stretching and exercising, and while this might seem easier or more convenient, the truth is that your muscles need oxygen to function correctly. So, relax into each stretch with a nice relaxed breath and remember not to hold your breath. 

 

You will start to see all the benefits that come with improved flexibility.

Stay positive on the journey to a fitter, healthier and more flexible you.

Stay happy!

And keep on moving and stretching!

It won’t be long until you’ve regained your flexibility, and more!

Below is a video for your reference on how to do these exercises

[https://www.youtube.com/watch?time\_continue=541&v=eHXbj2Uq8mM&feature=emb\_logo\](https://www.youtube.com/watch?time_continue=541&v=eHXbj2Uq8mM&feature=emb_logo%5C)

SOURCES

  1. How to Increase Mobility in Older Adults | SALMON Health and Retirement ]. https://www.salmonhealth.com/blog/how-to-increase-mobility-in-older-adults/

  2. Remarkable Reasons To Encourage & Promote Senior Mobility - Sunshine Retirement Living . Assisted Living & Independent Living For Seniors. https://www.sunshineretirementliving.com/7-remarkable-reasons-encourage-promote-senior-mobility/

  

BY DR. KIRAN ANIL PALANDE

CARDIOPULMONARY PHYSIOTHERAPIST