The older we become, the more probable our muscles will tug on our skeletal system, throwing us out of balance. Stretching increases blood flow by opening up the muscles of the body. It lengthens the muscles around joints, which enhances joint mobility and, as a result, reduces the risk of injury. Stretching exercises can also help you relax, enhance your mood, and improve your overall well-being.
Standing with your feet together and arms at your sides to start. For support, place your dominant hand on a wall or table, then balance on one leg and bend one knee back, bringing up your foot till your hand can hold the ankle. From the crown of the head to your tailbone, maintain a straight line. Take five deep breaths while keeping your chest elevated, then swap sides.
Raise your hands in front of you with your elbows contacting and your palms facing you with your pinkies touching. Place your palms on the crown of the head and slowly lower your head using the pressure of your arms until you feel a wonderful bend in your neck and shoulders. Take multiple deep breaths into the tightest places of your body, easing any stiffness.
Place your feet level to the ground and bend forward at the waist and slide your hands as far down your legs as you feel at ease. Then bend one knee and keep the other leg straight while letting your head drop down and letting go of all the tightness. Extend for a few seconds on each side. If one limb is tighter than the other, remain there for a longer period to maintain muscular equilibrium.
The tricep stretch is a terrific method to enhance the agility of your shoulders while stretching your arms. The tricep stretch may be done while sitting or standing but just remember to sit or stand upright to maintain a good posture.
Lift both arms overhead, bending the right arm behind your head. Then, using your left hand on your right elbow, slowly draw your elbow down towards your back until you feel your upper arm extending. Keep the position for no more than 30 seconds, then repeat the stretch with your left arm.
Seated Knee to Chest
This last stretch is important for older adults since it affects more than just the legs. The knee to chest stretching exercise increases hip and knee flexibility by extending the joints, as well as increasing lower back flexibility.
Warm up your legs with some mild walking to help you loosen up. Then, rest comfortably on a chair and slowly draw your right knee nearer your chest while seated. Hold the pose for up to half a minute after you feel the stretched feeling. Return your leg to the ground gently and repeat on the other side.
Preserving mobility as an older person can be challenging for many people. As we get older, our bodies go through a lot of changes, which can make keeping active and mobile even more difficult. We can, nonetheless, strengthen our joints and muscles via regular stretching to help moderate changes and remain strong and healthy.