Being an elder is an honor denied to many! It’s the time when they’re free of all financial and family responsibilities.
Owing to this, they tend to lead sedentary lives, which further leads to health problems, such as backache or arthritis (as per in-home care assistance in Massachusetts).
According to research conducted in 2022, adults over 55 reported that their arms and leg movements were roughly 6 degrees less than in their 40s.
For this, stretching exercises play a crucial role! Here are the four most vital stretching exercises for seniors:
Hamstring Stretch
1. Lie down on your back.
2. Fold one knee to let your feet lie flat on the floor.
3. Pull that knee close to your chest.
4. Feel that stretch for 30 to 45 seconds.
5. Repeat this with the other leg, and do it five times for each.
Single-leg ankle stretch
1. Sit toward the front of the chair.
2. Have your legs straight in front and your heels on the floor. The toes should point upwards in a natural, relaxed position (by the in-home care services).
3. Gently move the left ankle toward the floor as far as possible, pointing to the toes.
4. Hold for 10–30 seconds, then, return the foot to the starting position.
5. Repeat the motion with the other foot.
6. Repeat this 3–5 times.
Back Stretch
1. Sit in an armed chair with both feet flat on the floor.
2. Place the left hand toward the back of the left arm with the elbow pointing upward.
3. Put your right hand on your left knee.
4. Twist it gently to stop it as far as possible.
5. In-home care recommends repeating this 3–5 times.
Neck Stretch
1. Breathe deeply to relax your body.
2. Sit in a chair with your head up tight.
3. Drop the head forward until you feel slight tension in the neck and back.
4. Hold this for 15–30 seconds.
5. Do this for the left leg.
In a Nutshell!
These four stretch exercises should be done 2–3 times a week. But refrain from stretching too much. Pull or push for as long as you are comfortable!
We hope you enjoy this information! We’ll keep you posted about In-home senior care services.
