3 Chair Exercises for Seniors to Improve Flexibility
This article gives great tips on how the aging population can stay active and improve flexibility with simple chair exercises. The benefits of increased flexibility for older adults include improved range of motion, reduced risk of injury, and less pain.
What are the benefits of improving flexibility?
Improved Range of Motion
Range of motion is how far you can move your joints in different directions. As we age, our range of motion usually decreases due to stiffness in our muscles and joints. This loss of range of motion can lead to a sedentary lifestyle, further decreasing mobility. However, increased flexibility and strength can help improve the range of motion and prevent stiffness.
Reduced Risk of Injury
Another benefit of increased flexibility is that it can help reduce the risk of injury. When our muscles are tight, they are more prone to injury because they are not able to absorb impact as well. This is especially true for older adults because their bones are not as strong as they once were.
Less Pain
Lastly, increased flexibility can also lead to less pain overall. When our muscles are tight, they often pull on our joints, which can cause pain. However, when we stretch and increase our flexibility, we release that tension in our muscles and joints, which can help alleviate pain.
3 Chair Exercises to Improve Flexibility
Neck Stretch
Sit up straight and slowly tilt your head toward your right shoulder until you feel a stretch.
Hold this position while gradually extending your left arm down and to the side. You should feel a stretch on the left side of your neck.
Release, and repeat on the other side.
Perform two to five repetitions per side.
Seated Hamstrings Stretch
Sit with legs extended and heels touching the floor.
Slowly lean forward and slide the hands down the legs.
Stop when tension is felt in the lower back or the back of legs.
Hold for five to 10 seconds.
Slowly return to the starting position and repeat.
Ankle Rotations
Sit up straight, and rest your ankle on the opposite knee.
Rotate your ankle in circles.
Perform ten rotations clockwise and ten rotations counterclockwise.
Point your toes for an additional stretch.
If you haven’t been active for a while, it’s important to slowly ease your joints into exercise. Pushing yourself too hard can overwork your muscles and worsen your joint pain. Please ask your doctor if you have questions about getting active!
Here are a few tips to Stay Safe
✅ Keep the impact low. Hard impact is hard on your joints, so it’s important to find exercises that are low-impact. Some good options include swimming, biking, and elliptical training.
✅ Apply heat. Heat can help relax your muscles and ease the pain. Try applying a heating pad or taking a warm bath before exercising.
✅ Move gently. When you first start exercising, your movements should be slow and gentle. As you get stronger, you can gradually increase the intensity of your workouts.
✅ Go slow. It’s important to start slowly and gradually increasing the time you exercise. If you try to do too much too soon, you’re more likely to injure yourself.
✅ Apply Ice. Applying ice after exercising can help reduce inflammation and pain.
✅ Pay attention to how you feel after you exercise. If you’re sore for more than two hours after you exercise, you are probably exercising too strenuously.
As we age, it’s important to maintain our flexibility to improve our range of motion, reduce our risk of injury, and experience less pain overall. Stretching regularly is a great way to maintain flexibility and keep our muscles and joints healthy as we age.
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References
ACE. (2017, May 9). Chair Exercises for Older Adults: 5 for Strength, Flexibility & Balance. ACE Fitness. Retrieved November 25, 2022, from https://www.acefitness.org/resources/pros/expert-articles/6409/5-chair-exercises-for-older-adults/
Mayo Clinic. (n.d.). Exercising with arthritis: Improve your joint pain and stiffness. Mayo Clinic. Retrieved November 25, 2022, from https://www.mayoclinic.org/diseases-conditions/arthritis/in-depth/arthritis/art-20047971