Stretching is an important part of health as our flexibility helps to offset the effects of the normal decline that comes with aging. As we age muscles lose their elasticity. As well, aging affects the structure of our bones and muscles causing pain and a decrease in our range of motion.
ARE CHAIR STRETCHES SAFE FOR SENIORS?
Most seniors can safely perform seated stretches. It can be fun and done almost any place. Select a chair that is stable, solid and does not have arms or wheels. You should be able to sit with your feet flat on the floor.
HOW OFTEN SHOULD YOU STRETCH?
3 to 4 days per week, repeating each stretch 3 to 5 times holding each for 20 to 30 seconds is generally good for older adults. Alternate working out upper and lower body regions.
WARM UP IS ESSENTIAL BEFORE ANY EXERCISE ROUTINE!
Remember that it is important to warm-up before beginning any exercise program! Loosening and warming up muscles not only prepares them for the movements, but also greatly reduces the risk of injury. A 5 minute warm up slowly elevates your heart rate and gets blood flowing to muscles.
Warm up on the major muscles in your body including the hips, legs, arms, shoulders and chest. Once your body is properly warmed up, then you can move on to the stretching exercises.
STRETCHING IMPROVES EMOTIONAL WELL BEING!
Research shows a direct link between physical activity and improved sense of confidence and helps to cultivate a feeling of greater independence. Seniors interviewed felt stretching helped them to reclaim a feeling of control and were more generally hopeful.
Regular stretching is excellent at helping seniors maintain their range of motion, as well as improving posture. Among the numerous benefits of stretching are it:
- Maintains muscle elasticity
- Improves flexibility
- Reduces stress
- Relieves joint pain
- Improves posture
- Has benefits for arthritis
- Improves balance
Seated stretches are an excellent way for seniors to gently exercise.
Many easy to follow along with videos are available online. Please contact us today to find out we can help.