seated stretching exercises for seniors pdf
Stretch both arms upward raising them over your head. Sit with feet flat on the floor.
12 Balance Exercises For Seniors Pdf And Printable Pictures Balance Exercises Senior Fitness Physical Therapy Exercises
Repeat 2 to 3 times on both legs.
. Hold the stretch for 15 to 30 seconds. Do not lace fingers behind your head or neck. Sitting CHEST STRETCH A B This stretch is good for posture.
Pick your left foot up off the ground by raising your thigh off the chair. Sit with feet flat on the floor. Keep your back straight and gently lean forward feeling a stretch in the back of the thigh and knee.
Breathe out as you move and breathe in when youre in the resting starting position. Hold each stretch for 10 to 20 seconds. 3 Flex the foot of the straight leg toward the ceiling.
Another way to stretch the hamstring is to sit and extend your leg leaning forward until you feel a gentle pulling sensation. Heel Raises Sitting B. Bend your trunk and head forward and down.
Place your left leg behind your right leg. Sit upright and away from the back of the chair. Gently push your chest forwards and up until you feel a stretch across your chest.
Exercises should not cause sharp pain. To do calf stretches while standing find a wall with nothing on it. 1 Sit normally in a chair or on the edge of a couch or bed.
Hold for five to 10 seconds and repeat five times. If you have pain ease up on the movement. Contents ACKNOWLEDGMENTS i PREFACE An Exercise Program for You iii CHAPTER 1 The Power of Strength Training 1 CHAPTER 2 Making Change 4 CHAPTER 3 Getting Motivated 7 CHAPTER 4 Starting Your Journey.
Pranayama Roll entire body in a circular motion let it move through your shoulders Ear to Shoulder Seated Yoga Mountain Tadasana Seated Forward Bend Paschimottanasana Half-Moon Pose Ardha Chandrasana Seated Bikram Style. The best chair and seated exercises for seniors. Standing Trunk Rotation STAND WITH YOUR FEET TOGETHER AND YOUR HANDS ON YOUR HIPS.
This doesnt mean you have to go get a gym. 6 Simple Steps 13 CHAPTER 5 Getting Stronger. Then bring them down to your knees.
Lower Back Stretch - A warm up for the back. Sit upright and away from the back of the chair. Armtrunk stretch Aim to stretch the upper trunk and shoulder.
4 Gently lean the upper body forward bending at the waist. Push the palms upwards straightening out the elbows. A Stretch one arm back behind the body slowly turn your head shoulder and trunk to look behind.
These strength training exercises for seniors can be performed sitting or standing. Place hands by your ears. Pull toes up and then return to the floor.
2 Straighten one leg while keeping the other leg bent. After getting a positive response from seniors you can prepare the equipment in the form of a comfortable chair to sit on. LUMBAR SEATED EXERCISES SEATED LOW BACK STRETCH While sitting in a chair slowly bend forward and reach your hands for the floor.
Lower Extremity Strengthening Exercises Sitting. Gently push your chest forwards and up until you feel a stretch across your chest. Staying active and healthy is critical for seniors.
Sit tall tuck chin behind your chest retract shoulders and lengthen your neck and spine. In a seated position place feet shoulder-width apart with toes pointed forward. Stand facing the wall with your hands at eye level.
Keep your left heel on the floor and bend your right knee. Stronger muscles make every day activities such as washing dressing shopping or doing house work easier and less of a strain. Forehead wrinkled eyes squinted mouth.
You can do this seated stretch on a bench or chair or you can take it to the floor if youre feeling flexible. Extend arms out at your sides with your hands relaxed and thumbs pointing upwards. Interlock the fingers of both hands and raise above head.
Aim to stretch the upper trunk and shoulders. Extend arms out to the side. Lift heels off the floor up and down.
Sitting kicks long arc quads Straighten the knee of one leg as much as you can. If you still have pain stop. Hip Flexion Sitting.
Repeat this process five times at your own pace. Seated Yoga For Seniors Deep Breathing Pose. Seated Arm Raise WHILE SEATED UPRIGHT IN GOOD POSTURE RAISE YOUR ARMS OUT IN FRONT OF YOU MOVING THEM UP OVERHEAD.
Roll your head around on your neck clockwise in a complete circle then reverse. This booklet contains exercises aimed at older people who wish to either maintain or increase their independence. Seated Stretches for Older Adults This stretch is good for posture.
Curl both fists tightening biceps and forearms. Sit up straight with both feet flat on the floor. Seated Arm Raise - A warm up for the arms.
Sit up straight with both feet flat on the floor. Pull your shoulders back and down. Repeat 5 Times Hold 10 Seconds Complete 2 Sets Perform 2 Times a Day UPPER TRUNK ROTATIONS - UTR Cross your arms over your chest then twist your trunk to the side.
Do not hold your breath as you exercise. Wrinkle up the muscles of your face like a walnut. Also prepare water for seniors so they do not get dehydrated when doing activities that require extra energy.
Research has shown that many of the exercises can help to strengthen muscles and bone. A 3-Part Program 32 CHAPTER 6 The Courage to Progress 70 CHAPTER 7 Staying on Track. Pull your shoulders back and down.
Regular exercise can help delay or even prevent some diseases and disabilities older adults are more susceptible to. Do repetitions of each exercise times a day. Give a simple understanding of what will be done with chair exercise.
The more you keep your body moving the better it will respond to the aging process. Senior Stretching Program Exercise.
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