Stretching is important for seniors because it helps maintain and improve flexibility, reducing the risk of injury and enhancing overall mobility. It can alleviate stiffness in joints and muscles, which is especially beneficial for seniors experiencing age-related changes in flexibility. Regular stretching exercises can also enhance posture, balance, and coordination, contributing to better physical function and quality of life in the senior population. Your loved one should be trying to stretch every single day, and if they need help doing this when they wake up or before they go to bed, this can be added to their daily routine. If your loved one needs help remembering to do certain things in their routine, this is something that 24-hour home care can help them with, and this includes reminding them to stretch and showing them what stretches they should do. Here are some simple senior stretches your loved one can start trying.
Hamstring Stretch
Seniors should stretch their hamstrings because tight hamstrings can contribute to postural issues, lower back pain, and reduced mobility. Stretching this muscle group helps improve flexibility, alleviate tension, and maintain better overall leg function, which is crucial for daily activities and maintaining independence as one age. Here is how to do the stretch:
- Stand with your heat hip-width apart.
- Extend one leg out to the side and bend the other knee.
- Hold this position for a few seconds, and then switch sides.
This is a super easy stretch that will help warm the legs up to take on the day. It’s gentle on the body and will allow a senior to be more mobile throughout the day and will help them keep their flexibility. 24-hour home care can remind them to do this each morning to help prepare their bodies for the rest of the day.
Side Stretch
If your loved one wakes up stiff or with an aching back, this may be the perfect stretch for them to start the day with. Starting your day with a side stretch will help with upper body mobility, ease pain, and improve flexibility. Here is how to do the stretch.
- Stand with your feet shoulder-width apart.
- Reach one arm over your head and bend the opposite way. So, if you’re using your left arm, you’ll lean to the right.
- Hold this position and then switch sides.
This is one of the most gentle exercises and stretches your loved one can do. Your loved one may notice they feel much less stiff than they were before. It’s time to adopt it in their everyday routine.
Shoulder Rolls
Before bed, every night is a good time to roll out the shoulders and neck. This will help loosen up their upper body and help them get comfortable enough for bedtime. Shoulder stretches are essential for seniors as they help maintain and improve shoulder joint mobility and flexibility, reducing the risk of stiffness and pain. These stretches can also alleviate tension and discomfort associated with poor posture, which is common in the aging population. By incorporating regular shoulder stretches into their routine, seniors can enhance their ability to perform essential daily tasks and maintain better upper body function and range of motion. Here is how best to perform the stretch.
- Sit with your back straightened.
- Start pushing your shoulders up, back, and down in a circular motion.
- Reverse the direction of the circles and then repeat as many times as needed.
- Remember, you can either do one thing at a time or both at once for as long as it feels comfortable.
If you or an aging loved one is considering 24-hour home care in Parker, CO, please contact the caring staff at SYNERGY Home Care of Parker. 303-953-9924
