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Stretching exercises for the elderly are important for maintaining physical and emotional well-being, in addition to helping increase the flexibility of muscles and joints, favoring blood circulation and making it easier to perform some daily activities, such as cooking, cleaning and tidy up.
In addition to stretching exercises, it is also important that the elderly perform physical activities, as they improve well-being, increase mood, improve physical conditioning and the functioning of the immune system and help fight diseases. It is important that physical activity is started after the doctor's release and is done under the guidance of the physical therapist or education professional. Check out more benefits of physical activity for the elderly.
Here are three simple examples of stretching exercises for the elderly, which can be done at home:
Exercise 1
Lying on your stomach, bend one leg and hold it over your knee, but be careful not to force the joint. Hold the position for 30 seconds while breathing and then repeat the exercise with the other leg, staying in the position for the same time.
Exercise 2
Sitting with your legs together and stretched out in front of your body, stretch your arms and try to put your hands on your feet. It is recommended to remain in this position for 30 seconds and during that time, if possible, keep trying to touch your feet.
Exercise 3
Standing, tilt your body to the side to stretch the side of your torso and stay in position for 30 seconds. Then, tilt your body to the other side and remain in the same position for 30 seconds as well. It is important to pay attention to the execution of the movement, in order to try to just move the trunk and leave the hip stabilized, because otherwise there may be compensation in the back and hip, which can cause pain.
These stretching exercises can be done at any time of the day and each one must be repeated at least 3 times or according to the recommendation of the physiotherapist or instructor, but it is also important to take into account the limits of the body to avoid injury to the muscles or joints. The regularity with which these stretching exercises are performed is also important to achieve their benefits and, therefore, it is recommended to do the exercises at least 3 times a week. Check out other exercises that can be done at home.
In addition to these 3 examples, you can also do other stretching exercises such as those indicated in the following video to improve your blood circulation, mobility and well-being. You can do these in a few minutes and you will feel a lot better: