seated stretching exercises for seniors pdf

Standing Trunk Rotation STAND WITH YOUR FEET TOGETHER AND YOUR HANDS ON YOUR HIPS. Breathe out as you move and breathe in when youre in the resting starting position.

Chair Gym Exercise Chart Senior Fitness Workout Chart Chair Exercises

To do this exercise.

. To do calf stretches while standing find a wall with nothing on it. Exhale and bring arms back down. How often to exercise Do these exercises.

Heel Raises Sitting B. Ad Check out these awesome stretches designed to strengthen the lower back. Aim to stretch the upper trunk and shoulders.

Lift heels off the floor up and down. Warming up or cooling down. 3 Aerobic exercise levels 4 Getting more tired Examples.

This stretch is most effective AFTER warming up or dynamic stretching Active static stretch. 6 Simple Steps 13 CHAPTER 5 Getting Stronger. 14 Recommended seated exercises for older adults.

Sit up straight and slowly tilt your head toward your right shoulder until you feel a stretch. Cobra and downward dog. Stronger muscles make every day activities such as washing dressing shopping or doing house work easier and less of a strain.

Feels like exercise but comfortable. Hold this position while gradually extending your left arm down and to the side. Increased breathing but you barely notice it.

Place your hands on your knees or the tops of your thighs. On an inhale arch your spine and roll your shoulders down and back bringing your shoulder blades onto your back. Standsit with your back straight.

Sitting in a chair. Tilt your head to the left bringing your left ear closer to your left shoulder as far as is comfortable. Research has shown that many of the exercises can help to strengthen muscles and bone.

After getting a positive response from seniors you can prepare the equipment in the form of a comfortable chair to sit on. Extend arms out to the side. Sit upright and away from the back of the chair.

Keep this position for two seconds. Senior Stretching Program Exercise. Armtrunk stretch Aim to stretch the upper trunk and shoulder.

Sit with feet flat on the floor. Neck stretches help strengthen the muscles on your neck and around your shoulders. Perform this process for the left arm.

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. Check out these amazing stretches designed to get the kink out of the lower back. Gently push your chest forwards and up until you feel a stretch across your chest.

Ad Get Fit While Staying Safe With a Range of Fitness Webinars Workouts For People 50-Plus. LUMBAR SEATED EXERCISES SEATED LOW BACK STRETCH While sitting in a chair slowly bend forward and reach your hands for the floor. These strength training exercises for seniors can be performed sitting or standing.

Stand with one leg forward knee slightly bent and the other leg back with the knee straight in a lung position. Choose From a Variety of Workouts. Push toward the opposite hand and focus on spreading the shoulder blades apart.

Overhead stretch 30 sec in video Take a deep breath in and stretch arms up toward ceiling. Extend the right leg out in front. Place your left leg behind your.

Switch sides then repeat. The muscle being stretched does the work. Then go back to a straight seated position.

Sit in the chair with your spine long and both feet on the floor. Sit with feet flat on the floor. Move the hips forward until a gentle stretch is felt in the front of the hip on the back leg.

Bend your trunk and head forward and down. This booklet contains exercises aimed at older people who wish to either maintain or increase their independence. Back stretching and strengthening.

Upper back stretch 44 sec in video Make a circle with the arms and drop the chin down toward the chest. Do repetitions of each exercise times a day. Repeat with other leg.

Senior Stretching Program Exercise. Reach over your head with your left hand and gently pull your head towards your left shoulder. Give a simple understanding of what will be done with chair exercise.

Do this _____ times. Sitting CHEST STRETCH A B This stretch is good for posture. Keep your left heel on the floor and bend your right knee.

To start chair exercise seniors you can try to discuss it with seniors about the activities that will be done. Seated Piriformis Stretch for Seniors. Hold for up to 30 seconds then slowly release.

1 Normal everyday activities 2 A little tired Examples. Hip Flexion Sitting. Then stretch down towards the floor.

Keep your left heel on the floor and bend your right knee. Pull toes up and then return to the floor. Static Stretches stretching when the position is held for a given amount of time usually 15-30 seconds.

Cobra and downward dog. Lower Extremity Strengthening Exercises Sitting. Seated Arm Raise WHILE SEATED UPRIGHT IN GOOD POSTURE RAISE YOUR ARMS OUT IN FRONT OF YOU MOVING THEM UP OVERHEAD.

Also prepare water for seniors so they. LUMBAR SEATED EXERCISES SEATED LOW BACK STRETCH While sitting in a chair slowly bend forward and reach your hands for the floor. Stretch your right arm outward and back towards the right side of your chair.

Seated Crunches - Activates the muscles around the abdomen. There are two types of stretches static and ballistic stretches. Try a Fitness Program Tailored To Your Abilities.

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. Interlock the fingers of both hands and raise above head. Repeat this five times alternating between both arms.

Push the palms upwards straightening out the elbows. Pull your shoulders back and down. Try these warm-up chair exercises for seniors.

A 3-Part Program 32 CHAPTER 6 The Courage to Progress 70 CHAPTER 7 Staying on Track. Hold for five to 10 seconds and repeat five times. You may rotate your hips side to side to stretch different parts of the hip.

You may brace yourself on a wall or table. Sitting kicks long arc quads Straighten the knee of one leg as much as you can. Walking around the house.

A Stretch one arm back behind the body slowly turn your head shoulder and trunk to look behind. 2Hold both ends with your hands. Stand facing the wall with your hands at eye level.

0 Not tired at all Example. Hold your leg up for _____ seconds.

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