Bend at the hips and keep your back straight. Move your arms like you’re doing an actual jumping jack. This video features my favorite exercises for seniors or people with limited range of motion, but everyone can enjoy these exercises. Complete two to three sets of 10 to 12 repetitions. It is great for seniors or beginners who are new to yoga. You can use them to increase the difficulty after you have been stretching for a while and need something more challenging. Yoga incorporates simple mind/body exercises focusing on breath and relaxation which help to reduce stress. If you have limited mobility or are recovering from an injury, it’s extra important that you don’t do something too intense. Stretching should be done in a gentle manner when you’re experiencing a flare-up. In fact, many popular standing and floor exercises can be modified for a chair. However, some of the exercises can be done sitting down if you’re unable to stand. Sit tall in a chair, your core engaged, your feet together and flat on the floor. Keeping your right leg straight, lean forward until you can feel your leg stretching. With straight elbows, reach up with one arm, attempting to bring it back past the ears. The chair will help you stay balanced while performing this exercise. If your hips are feeling stiff, these seven stretching exercises can help loosen and strengthen your muscles. Place your feet a little more than shoulder feet apart, toes pointing slightly away from each other. The ball should follow your movements but stay in front of your stomach. Make a routine that’s comfortable for you. Lift your right leg to the side until you feel your hip stretching. As you do, lift your arms over your head, clapping your hands together. Physical activity and exercise in older adults can reduce the risk of chronic disease, increase life expectancy, preserve functional capacities and the ability to perform activities of daily living, such as cooking and cleaning, and improve measures of physical health that combat the effects of aging.. Shrug your shoulders and keep them in the upwards position. Slowly lower yourself for 2 seconds. The simple chest stretch is another good chair exercise. The recommended stretches in this article require very few pieces of equipment. Rotate your torso to the left as far as possible. Repeat this with the other leg until you have done this a … Raising and lowering should take 3 seconds in total. Do the same with your left ear for six seconds. Senior Stretching Program Exercise: Seated Arm Raise WHILE SEATED UPRIGHT IN GOOD POSTURE RAISE YOUR ARMS OUT IN FRONT OF YOU MOVING THEM UP OVERHEAD. I got inspired and started dreaming about how we could inspire more people, especially women, to open up and create a second life for themselves. That’s how the idea of aginggreatly.com came to life…, Your email address will not be published. Return to a standing position. Using the back of a chair or other tall and stable surface, lift a leg slowly backward while avoiding pointing your toes. It’s important for seniors to stay active. Many seniors have problems with stretching the hip flexors with the typical “couch stretch” where you lift your foot on a couch or a chair behind you and lunge forward with the other leg. Turn to one side and bring your front knee to the floor. Perform each stretch for 10 to 30 seconds, and repeat up to three rounds. Get it as soon as Thu, Dec 24. You should feel a stretch on the left side of your neck. Sit in a chair with your back straight and your arms at your sides. Slightly tuck your chin, and reach the top of your head toward the ceiling. Chair & … Falls are more serious in your senior years since bone density decreases as you age. To increase your flexibility and mobility (basically, ability to “get around”) try to do these stretches every day, or as often as possible. If you're using a resistance band, select a long, flat band and secure it in place by sitting on top of the center of the band before grasping each end to perform the exercise. Perform 10 to 12 repetitions on one side before switching legs. 1. Find a chair and sit tall. Take a break, then repeat two to three more times. Try to squat until your thighs are parallel to the floor, but only go as far as you are able. 4.4 out of 5 stars 137. Sit tall in the chair, chest raised, chin up, breathe deeply. Med Sci Sports Exerc. Chair Yoga for Seniors: Stretches and Poses that You Can Do Sitting Down at Home. Sitting tall in a chair with feet planted flat on the floor about hip-distance apart, engage your core and look straight ahead. Video Tutorial: scroll below the images to view the full video tutorial! If you have heard how wonderful Yoga is, but always thought it was too difficult, now is your time to experience this amazing age-old practice. Adults with lower levels of strength or mobility should start by using the back of the chair for support. The simple chest stretch is another good chair exercise. Here are a few recommended stretching routines that are perfect for seniors. These stretches will stretch out your muscles and will work best if you save them as the last part of your stretching routine. B. For those who need to improve flexibility and mobility through the hips, or who need a modified option for performing cardiovascular exercise, seated hip marches are a good choice. Many seniors don’t want to exercise because they’re afraid they won’t be able to do it or that they might get injured while trying. In Chair Yoga for Seniors, registered yoga practitioner and instructor Lynn Lehmkuhl offers readers easy-to-follow yoga positions and stretches that can be done at home, while sitting down. As you get used to doing those, increase the difficulty by introducing stretches that are a little more involved. As you exhale, root down into the chair with your sit bones (the lowest part of your tailbone, or the two points that take the weight when you sit). Raise your arms out, so your body forms a T. Move your arms in small circles, moving forward. Make sure you don't lean back in the chair. Chair Exercises For Seniors – 10 Seated Workout You Should Try. Perform at least 20 alternating marches in succession. Place your right ankle on your left knee. Tara Laferrara is a certified NASM personal trainer, yoga teacher, and fitness coach. Engage your glutes and hamstrings, using these muscle groups to drag your right heel back toward the chair while it remains in contact with the floor. 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