We often regard stretching our muscles just before exercise and sometimes after as an addition to the routine to warm up our muscles.
However, we only sometimes realize that stretching all on its own provides flexibility, which is just as important as cardio fitness and strength.
Especially for seniors, stretching is vital to keep flexible and help improve your balance, which will prevent falls.
Table of Contents
How Age Affects Your Flexibility
Aging affects your entire body, from your skin to muscles and flexibility.
When you have flexibility, your muscles, joints, and tendons tend to change, affecting your mobility, strength, and balance.
Your ligaments and connective tissues between your bones become much less elastic as you age, greatly affecting mobility.
The less you stretch and use your joints, the less flexible they will become.
Thus, no matter how much you walk, run, jog, or exercise, you may still have mobility issues if you do not stretch.
Here are a few tips to follow to improve your flexibility;
- Dedicate Enough Time to Stretching. The same amount of time you dedicate to cardio and other training, or strength training, should be dedicated to stretching to improve your flexibility.
- Stretching as a Group Activity – You can enjoy stretching, such as Yoga, Pilates, and resistance band training, in more social and interactive classes.
- Period of Stretching – Did you know that there are stretching exercises that will gradually make you more flexible, as well as stretches that can offer instant pain or stiffness relief?
- Start Slow and Grow Your Flexibility – Start stretching routines slowly and gradually increase the intensity to improve flexibility.
Stretching Exercises for Seniors
In the videos are some stretching exercise routines for seniors. I have also included a few descriptions of stretching exercises for seniors.
Standing Quadricep Stretch
The Stretch concentrates on your upper legs and quadric. Could you do some light walking before attempting this exercise? You will hold on to the back of a chair or sturdy couch. Hold on to the chair with your left hand and bend your right knee. Using the right hand now, grab your leg by the ankle and pull it behind you towards your bottom. You can hold for a few seconds and repeat the process on the other side. Make sure that the chair you are using is very sturdy.
Seated Knee to Chest
The exercise here helps improve mobility in your knee and hip joints. It would be best if you sat on a chair, up straight. Now grab your right knee and pull it as far as you can against or towards your chest; once you feel a stretch, hold for 30 seconds and let go. Could you repeat with the other leg?
Hamstring Stretch
Hamstring stretches will target your back and your lower legs. You will need a comfortable surface to sit on. Sit down your legs toward your body. Now you can stretch out one leg straight and lean down. Try to touch your knee or ankle. Hold for a few seconds, and repeat on the other side.
Soleus Stretch
The Soleus stretch is ideal for your legs and calf muscles especially. For the stretch, you need a wall. Could you stand straight and face the wall? Could you place both hands straight out to touch or palms flat on the wall? Put the right foot in front of the left and slowly bend until you feel a stretch in your calf. Could you stand up and swap positions?
Overhead Stretch
The Overhead Stretch will loosen up your back, hips, shoulder, and abdomen. You can stand or sit for this stretch. Stand or sit up straight, and lift one arm beside your head. Now bow and lean to the opposite side, pulling the hand to the side. Hold and repeat.
Shoulder Stretch
The Shoulder stretches to alleviate pain and stiffness in this area and give more mobility to the joints. You can stand or sit for this exercise in an upright position. Grab one of your arms with the opposite hand and pull it straight across your chest until you feel a stretch in your shoulder. Now hold for a few seconds, and repeat on the other side.
Triceps Stretch
The Triceps Stretch improves mobility in your arms and your shoulders. You can stand r sit for this exercise. You will lift both your arms behind your head and bend your right arm positioned behind your head. Lace your left hand on the right elbow and pull the elbow down gently towards your back until your feel a stretch in the upper arm. Hold the position, and repeat on the other side.
Lunge In Chair
The Lunge in Chair is a hip-strengthening stretch for more advanced seniors. You will grab hold of two sturdy chairs and place them three feet apart, facing the same direction. Stand a few feet in front of the chair behind you and place your shin on the seat f that chair. Make sure that the knee reaches past the front edge of the chair with your feet hanging over the back. Bend the front knee slightly and push your hips forward and down. Hold for ten seconds and repeat.
Standing Hip Flexor
The Hip Flexor Stretch helps to alleviate pain and stiffness in your hips. For this exercise, you will need a very sturdy chair to hold on to. You will hold the chair and stand in front, facing the back of the chair, with your feet apart. It would be best if you stood far enough to lift your leg. Then holding on to the chair with both hands, you will keep one leg straight and lift the opposing leg towards your chest, bending your knee close to your chest. Hold for tens of seconds and repeat with the other leg.
In Conclusion
Could you stay well hydrated during stretching or any other exercise routine?
You will also benefit from your health by following a healthy diet.
![As we get older, in time certain parts of our bodies will start to age and wrinkle. One of these parts is our arms. The skin and muscle tone in your arms may become weakened and less defined, which in the end results in what as known as flabby arms. The best exercise for flabby arms in seniors could help your prevent this, as well as to one the muscles in your arms to make them appear much less flabby. [super_featured_image] What Causes Flabby Arms in Seniors So what exactly causes our arms to become, or appear flabby? Well for most individuals its is because of fat deposits that accu,ate in that are of their arms and for others it is more just loose skin related to age. As you get older everything starts to slow down, your metabolism, your ability to move around fast, and your muscle strength. Thus, fat may accumulate and muscle weaken in the arms. As we age we are also less prone to take part in activities and to exercise, which in turn cause weakened muscles and an increase in fat ad calories that cause fat. Following a good exercise program and having a healthy diet can help to transform fat deposits in your arms and body into muscle and to lose some needed weight. Can You Tone Flabby Arms So, in turn could you actually tone and correct your older more flabby arms? Well, here is some good news. If your arms are out of shape and flabby you get most of the shape back with the right diet and exercises. However, you will need to do targeted muscle exercise that will burn fat, and in turn rather build and tone the muscle in these areas of your arms. I would suggest focusing on purring in some work with regard to arm exercises, and then slowly starting to focus on a more healthy, and balanced diet. By adding and toning the muscle sin your arms they will retain shape and look less flabby, On the other hand you will also feel better and look much better in turn. Dieting for Flabby Arms Flab in your arms can be caused by excess fat deposits, especially if you are slightly overweight, which means you will also need to improve your diet. Watch your calorie intake and never eat more than you need to to feel full. Choose high quality nutritious food with lean proteins, and fresh produce such as fruits and vegetable. Grain and wholegrains are ideal for energy especially when eating breakfast. As a senior you will want to follow a heart healthy diet in urn to take care of your health, and to keep your weight under control. A few other Tips for Flabby Arms;. [super_list] Creams and Lotions - There are some good creams and lotions on the market that will help with excess skin to firm and tone. Look for reams with Vitamin C, Elastin and Q10 in it. It makes a small difference. Creams containing Coffee, or caffeine, will likewise help to break down cellulite and fat. Collagen and Vitamins - Certain Vitamin supplements such as collagen help improve the elasticity of your skin, which in turn can make a small difference in flabby arms. Wear the Right Clothing - For the time being if you have flab, especially in the uppers arms area , try to wear tops that have longer short, or quarter length sleeves to look more flattering. [/super_list] Exercise for Flabby Armsh2> Here we have added a few of the best exercise for flabby arms, they are quite easy to perform by older adults and they are safe. You can start off slowly and increase weight and intensity levels as you progress. Lifting Weights There are different types of weight lifting exercises that will target your arm muscles, and other muscle groups in your body. Weight lifting exercises are one of the best options for flabby arms. https://youtu.be/Wa8Fk8TaXPk Triceps Dips Triceps dips are perfect to tine the back of your uppers arms, where the most stubborn flat usually rests. You will nee a chair or low stable structure on which you can place your hands. Face forward the chair behind you and place your hands fingers facing away from your flat on the chair seat Your knees need to be bent and your feet flat on the ground. Your arms down elbows up, and your bum hanging down. Now push yourself up with your arms only but do not lock your elbows, and slowly easy back into the start position again. Repeat this a few times. https://youtu.be/LVRcXDEdC5U Bicep Curls Bicep Curls are ideal for your arms and easy to do. You will need a light weight though, or you can use any object around the house with some weight, such as a tin of beans. Stand with your feet shoulder length apart, your arms elbows at your sides and turned wrist up. Hold the weights or objects in both hands and slowly lift toward your face, and slowly back down to the original position. https://youtu.be/K2Bj2bi8jd8 Push Ups Push Ups are excellent exercise for your chest and your arms. You need to do push ups the right way to get the best results and to prevent injuries. You can do the push up with your knees on the floor until you get stronger, or do standing wall push ups if needed. For a regular push up you need to be hands and knees on a soft mat or carpet. Place your hands in front of your shoulder length apart, at your chest level. Straighten your body with your legs straight behind you and your feet hip width parallel to your, holding them up on your toes. Keep your hips in line with your shoulders. Lower your body so that your elbows bend at a 90-degree angle outward and then push back to the starting position. Repeat this a few times. Side Planks Planks generally are quite a strenuous exercise, so please follow with caution. The side plank is similar to a regular plank, however done on your sides. Your will lay down in a straight line on your side, with your legs extended and stacked on top of each other. Keep the bottom elbow under your shoulder to ensure your head is fully aligned with your spine. Keep your abdominals tight and lift your hips and knees up, resting on your bottom arm/ Keep your body straight, and hold for a few seconds. https://youtu.be/9dNL_mtObGQ Scissors Scissors can help to tone and shape your arms. You will need to stand up straight with your feet slightly more than shoulder width apart. Move your arms to the side and then bring them to the front. The one hand should overlap the other, looking much similar to the letter X. Return your arms to the starting position, and repeat around 20 times. Now raise your other arm above your head and see how long your can hold it. This exercise will need to be performed on a mat. https://youtu.be/2PKLEOqpmZU Reviews: The Best](https://seniorgrade.com/wp-content/uploads/2022/06/Flabby-Arm-excercises-for-Seniors-300x141.jpg)
