Doing stretching exercises are so important to help prevent our muscles and joints from stiffening up or becoming vulnerable to conditions such as arthritis. As we get older, our bones and muscles become gradually weaker, and we naturally become less able to do as much as what we used to when we were younger.
With the ageing population the world currently has, it has become more important than ever to try and encourage healthy behaviours in older people to help people maintain a good quality of life for longer.
Therefore, one thing people over the age of 60 are recommended to do, is participate in stretching exercises at least a couple of times a week. This is to help stop their bodies from stiffening up and allowing them to keep good mobility for longer. Stretching can also help make individual’s more agile on their feet, with better balance and coordination which can therefore help prevent falls and injuries which are common for people over 60.
This article will explain 10 different stretching exercises that are perfect for people over the age of 60.
#1 Calf Stretch
- Stand upright, facing towards a wall
- Place your hands flat on the wall in front of you
- Bend one knee slightly
- Take the opposite leg and straighten it far back behind you, with your foot flat on the floor
- Really lean into the wall, and you should feel a nice stretch going up your straightened calf
- Repeat on the other side
Try and hold this position for 30 seconds, and do it 3 times on each leg.
#2 Seated Hamstring Stretch
- Sit on a chair, with a second chair placed in front of you (make sure the two chairs are the same height)
- Raise one leg and put it on the chair in front of you, keeping the leg completely straight. Your toes should be pointing straight up towards the ceiling
- Your other foot should be on the ground
- Keep your upper body nice and straight, and then slowly lean forward with your arm (the same side as the raised leg) reaching out towards your foot.
You should use your hips to lean forward, and you should start to feel a stretch up the back of your leg.
In the same way as the last stretch, hold for 30 seconds and repeat 3 times on each side.
#3 Arm Across Chest
- Stand upright with your legs spread just further than shoulder width apart. You can do this stretch seated if necessary
- Take one arm and, whilst keeping it completely straight, cross it over to the other side so it is horizontal across your chest
- Use your torso and upper body to help twist it across
- Take your other arm and hook it so the inner elbow is in contact with the straightened arms elbow
- Use the hooked arm to really squeeze and stretch the extended arm
- Repeat on the other side
Hold this move for 30 seconds on each side.
#4 Side Reach
- Stand upright with your feet just wider than shoulder width apart. You can do this stretch seated if necessary, just make sure you are sitting as tall as you can
- Take one arm and reach it out so it is horizontally pointing away from you at your side
- Lean in the direction of the outstretched hand, as if you are trying to grab something
- As you reach, use the leg on the same side to help you to really stretch your side out
Hold for as long as is comfortable and then repeat on the other side.
#5 Kneeling Hip Flexor
- Kneel down on the floor
- Step one foot forward and bend so your knee so it makes a right angle
- The shin of your opposite leg should be flat on the floor
- Put both your hands on the knee of the bent leg
- Lean your body in and forward, pushing against the bent knee
- Keep your back upright whilst leaning, and your head should be facing forwards
Hold for as long as is comfortable and then repeat on the other side.
This exercise is good for all abilities, as you can make it more difficult by moving the foot of the bent leg further out.
#7 Shoulder Stretch
- Sit on a stable chair
- Reach both your arms around the back of the chair and link your hands so they are locked behind the chair
- Lean your torso forward, keeping it nice and straight
- The further you push out the more of a stretch you will feel
Hold for as long as is comfortable and repeat 3 times.
#8 Hip Stretch
- Lie with your back on the floor
- Bring your knees up with your feet flat on the floor
- Fan your arms out so they are reaching out to each side whilst flat on the floor
- Take your left leg and cross it over your right leg
- Drop your legs to the right as far down as you can
- Twist your upper body slightly to the right
Hold for as long as comfortable and then repeat on the other side.
#9 Back Stretch
- Stand upright with your feet shoulder width apart
- Place your hands behind you and put them flat against your lower back
- Arch backwards slowly and gently, putting your head back so you are looking at the ceiling
- Hold for about 10 seconds
Repeat this at least 3 times.
#10 Quadriceps Stretch
- Stand upright and place your feet shoulder width apart
- Bend one leg, bringing your foot up and grab your ankle with your hand
- Hold for 10 seconds and you should start to feel a stretch going up your thigh
- Repeat on the other side
If you are struggling for balance, then you can hold onto a wall or chair for support.
So, there you have 10 great stretches for people over the age of 60 to help keep them mobile and able to do all the essential everyday activities they need to do! As long as they do these stretches every single day then they will feel like they run and dance just as well as when they were 20!
10 Stretching Exercise Seniors Can Do Every Day