It cannot be denied that with aging comes a decline in one’s physical health. The simple tasks may become difficult as time passes, but, it does not have to be impossible to do. While flexibility and mobility wanes, it does not need to happen in a blink of an eye. You can engage yourself in flexibility exercises in the comforts of your retirements homes to delay effects of physical decline in your body.
Things to Take Note of When Exercising
However, before you start incorporating flexibility exercises in your routine, you have to take note that you need to practice caution and gentleness in your every move to prevent unwanted muscle strain, bodily pain or joint injury.
While exercising is good for people of all ages, there are appropriate workout routines for specific age ranges. You need to consider your fitness and mobility level before starting an exercise plan. It is also best to check with a fitness coach. Most importantly, take it easy. Do not force yourself to do a particular exercise if your body does not permit it. Do not over stretch or over exert yourself.
The flexibility exercises listed below are gentle enough for you to try on your own. Before starting, make sure you have the correct posture. When doing a standing exercise, see to it that your feet are shoulder width apart. When exercising while sitting down, you have to keep your feet on the floor – still shoulder width apart, your thighs must be parallel to the ground, and keep your arms in an upright position.
#1 – Flexibility Exercise for the Neck
You can either stand or sit while doing this exercise. Reach over your head with your right hand and tilt your head to the right as your ear gets closer to your shoulders. Hold this for 10-30 seconds, then release slowly. Do it on the other side.
#2 – Flexibility Exercise for the Shoulder
You can either sit or stand while doing this exercise. Straighten your left arm and bring it across above your chest. Hold it close to your left elbow for 10-30 seconds then release slowly. Do it on the other side.
#3 – Flexibility Exercise for Triceps
You can either stand or sit while doing this exercise. Make sure to engage your core. Extend upward your right arm above your head then slowly bend it down making your right elbow pointing up. With your left arm, pull your right elbow to the opposite side. Hold this position for 10-30 seconds then release slowly. Do it on the other side.
#4. Flexibility Exercise for the Sides
You can either sit or stand while doing this exercise. Extend both your arms up and clasp your hand together over your head. Lean to your left side as much as you can. Make sure your core muscles are tight. Hold this position for 10-30 seconds then straighten up slowly. Lean to the other side.
#5. Flexibility Exercise for the Legs
While sitting down toward the edge of the chair, extend your left leg forward with your heel touching the ground. Slowly bend your hips forward while keeping your back straight. Hold the position for 10-30 second then unbend and unextend slowly. Do it on the other side.
