As we age, it becomes increasingly important to stretch regularly. Not only does stretching allow for greater movement in the joints and improved mobility, it also helps to reduce muscle tension and soreness. In turn, improved mobility and greater flexibility helps decrease the chance of injury, increases circulation and improves balance and coordination. Below we have shared some simple stretches that are safe for anyone of any age.
#1 – Neck Side Stretch
Begin in either an upright sitting or standing position, maintaining good alignment with your head, shoulders, and hips. Place your hands on your knees or at your sides. Slowly lower one ear down towards your shoulder, looking for a stretch along the side of your neck. Hold this position for 5-10 seconds. Return to the starting position and repeat the movement on the opposite side.
Neck Side Stretch
Start off with 1 set of 2-3 repetitions on each side, holding for 5-10 seconds.
#2 – Shoulder & Upper Back Stretch
Begin in either an upright sitting or standing position, maintaining good alignment with your head, shoulders, and hips. Interlace your fingers behind your back. Engage your core and lift your joined hands away from your body. Tilt your head up slightly. Hold this position for 5-10 seconds. Return to the starting position and repeat the movement.
Shoulder & Upper Back Stretch
Start off with 1 set of 2-3 repetitions, holding for 5-10 seconds.
#3 – Seated Hamstring Stretch
Begin in either an upright standing or sitting position on the front of a chair with your feet flat on the floor. Tighten your abdominal muscles and straighten one leg out in front of your body. Hinge from your hips, then reach for your toes with both hands, maintaining good alignment with your head, shoulders, and hips. Hold this position for 5-10 seconds, looking for a light stretch along the back of your leg. Return to the starting position and repeat the movement on the opposite side.
Seated Hamstring Stretch
Start off with 1 set of 2-3 repetitions on each side, holding for 5-10 seconds.
#4 – Quadricep Stretch
Begin in either an upright sitting or standing position, with one hand on the back of the chair or wall for balance if needed. Maintain good alignment with your head, shoulders, and hips. Tighten your core, bring one heel up against your seat, and hold your foot with your hand. Hold this position for 5-10 seconds. Return to the starting position and repeat the movement on the opposite side.
Quadricep Stretch
Start off with 1 set of 2-3 repetitions on each side, holding for 5-10 seconds.
#5 – Knees Side to Side
Lie on your back with your knees bent and feet flat on the floor. Place your arms at your sides. Tighten your core and twist through your low back, pelvis, and spine to lower your bent knees to one side. Return to the starting position and repeat the movement on the opposite side.
Knees Side to Side
Start off with 1 set of 5-10 repetitions on each side.
#6 – Cat-Cow Pose
Begin in a 4-point position with your hands under your shoulders and your knees under your hips. Contract your abdominal area. Slowly round out your mid-back and lower your head towards the floor. Then alternate by lifting your head and arching your mid-back. Repeat the movement, alternating directions.
If you’re having difficulty getting on your floor, perform the exercise in a standing position.
Cat-Cow Pose
Start off with 1 sets of 5-10 repetitions in each direction.
There has never been a better time to get started on a safe stretching program designed specifically for someone your age. Try the routine above and let us know how you feel.
Looking for the ultimate strengthening program designed specifically for Seniors? Click here for more information.
