Stretching for the elderly
Years for stretching are by no means a hindrance, but its benefits are obvious at any, and even the most advanced age.
As we age, our muscles become more and more stiff and lose their elasticity, which is the main reason for:
- decrease in the range of free movements
- increased risk of injury
- loss of muscle strength and flexibility
However, even in old age, all these problems are reversible. All that is required in order to regain lost flexibility, strength and freedom of movement is regular exercise. Let’s be honest — this task is not easy, but if you show perseverance and patience, then over time you will be able to stretch and relax the muscles that have been in a enslaved state for years.
If you decide to regain the lost shape and flexibility of the body, then in any case, before starting your classes, consult your doctor about this.
This set of stretching exercises is specially selected for the older generation. Estimated completion time: about 7-8 minutes
1. Relaxing the hamstrings
Brief description of the exercise: take a standing position with your knees slightly bent, this will contract the quadriceps and relax the hamstrings.
2. Stretching the back muscles of the thigh and lower back
Brief description of the exercise: gently bend down until you feel a slight stretch in the hip extensor area, use a stack of books or a ladder rung for support.
3. Calf stretch
Brief description of the exercise: take the position as shown and slowly move the pelvis forward to stretch the calf muscle of the back leg.
4. Stretching the quads and knees
Brief description of the exercise: in a standing position, take the foot of the opposite leg with your hand and gently pull the heel towards the buttocks.
5. Chest stretch
Brief description of the exercise: standing in a doorway, put your hands on the jamb and slowly move the upper half of the body forward.
6. Triceps and Upper Shoulders Stretch
A brief description of the exercise: applying pressure with one hand, gently wind the elbow with the other behind the head until a stretch appears.
7. Exercise to relax the muscles of the shoulder girdle
Brief description of the exercise: raise your hands with your palms up and slightly back to feel a slight stretch.
8. Stretching the groin. Exercise #1
A brief description of the exercise: sit with your back against the wall, gently press your hands on your legs until you feel a stretch in the groin area.
9. Groin stretch. Exercise #2
Brief description of the exercise: gently lean forward to feel the stretch in the groin area or possibly in the lower back.
10. Stretching the side of the pelvis and thigh
Brief description of the exercise: gently pull the bent knee of the left leg to the right shoulder until you feel a stretch in the side of the pelvis and thigh.
11. Stretching the inner surface of the thigh and lower back
A brief description of the exercise: slowly tilt the body to the foot of the outstretched leg, helping yourself with a towel thrown over the foot.
12. Stretching the groin in the prone position
A brief description of the exercise: lying on your back, bring the soles of your bent legs together, relax and feel your legs fall under the influence of gravity.
13. Exercise to relax the muscles of the neck
Brief description of the exercise: lying on your back, press your hands on the back of your head to stretch your neck muscles.
14. Stretching the muscles of the back of the thigh
Brief description of the exercise: in the supine position on the floor, grab your leg with one hand and pull it to your chest until a stretch appears on the back of the thigh.
15. Stretching the muscles of the lower back, upper and side of the thighs
A brief description of the exercise: in the supine position, throw the left leg over the right and pressing the right leg with the left leg, achieve a feeling of stretching in the lumbar region and the outer surface of the thigh.
16. Body stretch
Brief description of the exercise: in the supine position, stretch in different directions with straightened arms and legs, while pulling in the stomach.
Author: Alexander Kuznetsov based on the book Stretching for Everyone by Bob and Jill Anderson
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