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As people grow older, they find it increasingly difficult to lead an active lifestyle. Many elders stop making an effort to do even small chores as their body ages. Maybe, they won’t be able to go to the gym and work out, go on jogs or swim 50 laps in the pool anymore, but elders can and should definitely do some simple exercises to keep them energetic and alert.

Here are a few simple exercises that seniors can do to help increase flexibility and mobility.

Back Stretch – This improves the mobility of your spine and trunk and increases the ability to bend and reach low or stretch high.

  • Stand with legs apart and hands stretched over your head
  • Bend over slowly and stretch your hands as far as they would go down to the floor.
  • If you are not able to touch the floor or the ground, it does not matter. Try to increase the stretch every day.

Pelvic roll – This helps in increasing the range of motion in your hips and legs and helps stabilize your lower back and the pelvis.

  • Stand with legs apart
  • Slowly roll your pelvis forward
  • Move it to one side, rolling the hip around
  • Roll the hip around the back
  • Move the hip to the opposite side and then to the front again
  • Repeat.

Quadriceps Stretch – Improves flexibility in hip and knee and improves your standing posture.

  • Sit on a chair
  • Lift leg up, straightening knee
  • Raise leg till the knee raises off the chair
  • Feel the stretch in your quadriceps
  • Repeat for 10 counts
  • Let the leg down slowly and repeat on the other side.

Inner Thigh Stretch – Helps stretch muscles of hip and thigh and improves posture while standing, walking and climbing.

  • Stand with legs apart and knees pointing outwards
  • Squat slightly till you feel the stretch in your inner thigh
  • Lift up and repeat for 10 counts.

Calf Stretch – Improves the flexibility of your calf muscle and heel cord.

  • Stand holding the back of a chair
  • Raise your body as much as possible balancing on your toes
  • Lower feet, and repeat for 20 counts.

Ankle rotation – Helps in flexibility of the ankle which supports walking and standing.

  • Stand holding the back of a chair
  • Stretch leg out and rotate ankle clockwise for 10 counts
  • Rotate anti-clockwise for 10 counts
  • Repeat with other leg.

Home Health CareAssisted Living CareAmbulance Service

Home Health CareAssisted Living CareAmbulance Service