If you’re in your senior years, mobility problems are a common occurrence.
Most seniors experience loss of mobility and reduced flexibility. These issues are the result of aging, pain, muscle atrophy, and neurological disorders. If left untreated, they can increase your risk of chronic diseases like obesity and diabetes.
Research shows a strong link between lack of exercise and mobility problems.
A well-structured workout plan can boost your mobility, preserve lean mass, and prevent bone loss. It’s one of the best things you can do for your health and well-being. Once you start exercising, daily activities will become a lot easier.
Ready to give it a try? Start with these mobility stretches for seniors.
1. Hip Flexor Stretch
Prolonged sitting causes back pain and stiffness in the hip flexors. It’s also a major contributing factor to heart disease, hypertension, and even cancer.
One way to keep your muscles and joints flexible is to incorporate hip flexor stretches into your routine.
From a half kneeling position, squeeze your core muscles and lean forward at your hips. Keep your glutes tight throughout the movement.
Complete at least two sets of 60 seconds each. Repeat with each leg.
2. Lower Back Stretch
Lower back pain is often the result of reduced spine mobility and poor posture. Stretching your back muscles regularly can improve your posture and relieve aches.
Lay on your back, with your feet together and your knees bent.
From this position, slowly twist your torso and bring both legs to the right side. You should feel a stretch in your lower back. Hold the contraction for a few seconds and repeat on the left side.
3. Chair Squats
To build lower body strength, mobility stretches are a must. Start with the chair squat, which stretches your quads, hamstrings, glutes, and hips.
Stand up straight with your abs tight and your feet hip-width apart. Place a chair behind you.
Lower your body with a slow, controlled motion until you slightly touch the chair. Extend your arms in front of you for better balance. Return to the starting position and repeat.
4. Neck Side Stretch
Neck pain is one of the most common complaints among seniors. For this reason, stretching is paramount. Like any other muscle, your neck needs exercise to stay flexible and maintain its mobility.
To stretch your neck, sit in a chair. Lean your head from one side to another with a gentle motion.
Lift your right arm up and pull your head to the right. Your hand should be placed on the left side. Hold the contraction for up to 30 seconds and repeat on the other side.
5. Cat/Camel Pose
This classic yoga pose increases hip and spine mobility. At the same time, it stretches and strengthens your back muscles.
Get on all fours and arch your neck up towards the ceiling. Take a deep breath and squeeze your core muscles. Relax your back and repeat 15 times.
Why Mobility Stretches Are Crucial for Seniors
Mobility stretches are simple and can be done anytime, anywhere. Just 15-20 minutes of daily stretching can have a positive impact on your health and range of motion.
The only way to keep your muscles and joints flexible is to stay active. Otherwise, you may develop chronic pain, lose lean mass, and experience poor circulation.
Besides stretching, you can lift weights, go swimming, and take brisk walks. Sports accessories, such as foam rollers and kinesiology tape, can help too.
If you need help to get started, contact us today! We offer a wide range of daily living aids, mobility devices, and accessories that will take your pain away.