Stretching exercises for the elderly promote physical and emotional well-being, in addition to increasing the flexibility of muscles and joints and improving blood circulation and balance.
In addition to stretching, it is also important to practice physical activities regularly, such as walking, dancing or water aerobics, as they help to improve well-being, mood, physical conditioning and muscle strength. Check out more benefits of physical activity for the elderly.
However, it is important to practice physical activities only after the doctor’s approval and under the guidance of a physiotherapist, or physical education professional, to obtain all the benefits of the exercises and avoid the appearance of injuries.
1. Knee to chest
Lie on the floor, or on a rug, with your belly up, bend one of your legs, bringing it towards your chest, and hold it over your knee carefully. Hold this position for 30 seconds while breathing. Afterwards, repeat the exercise with the other leg, holding the position for the same time.
2. Stretch your legs
Sit on the floor, or on a rug, with your legs together and stretched out in front of your body. Stretch your arms and try to place your hands on your heels. Stretch until you feel slight tension in the back of your legs.
It is recommended to remain in this position for 30 seconds, breathing and, if possible, continue trying to touch your heels during this time.
3. Side torso stretch
Stand, open your legs slightly wider than your hips and keep your hips stabilized. Tilt your body to one side to stretch the muscles on the side of your torso, holding this position for 20 seconds.
Afterwards, tilt your body to the other side and remain in the same position for 20 seconds. It is important to always breathe throughout the exercise and only move your torso, leaving your hips stabilized.
4. Shoulder stretch
Sit in a firm chair or stand. Bring your right arm over your chest, pulling with your left arm and hold in this position for 20 seconds. Repeat the stretch with the other arm. During this stretch you should feel slight tension in the shoulder muscles.
See, in the following video, other stretching exercises to improve blood circulation, mobility and well-being:
Bibliography
- FLORIDA STATE UNIVERSITY. Exercise for Older Adults: Health Care Provider Edition. Available at: <https://file.lacounty.gov/SDSInter/dmh/216745_ExerciseforOlderAdultsHealthCareProviderManual.pdf>. Accessed on January 5, 2023
