Let’s face it, most of us are quite happy to stay in our comfy chairs than get up and exercise. But lack of movement over time will decrease flexibility, cause stiffness in muscles and joints and affect our heart health. It’s doubly difficult for the elderly when mobility is decreased and every day movements become laborious. It can be very deflating to the spirit when it becomes ever more difficult to get up, walk about and do all the things mobile people take for granted, but there’s still ‘mobility’ even in decreased mobility which is why it’s important to move what we’ve got while we still can.
There’s no doubt that exercise, any form of exercise is essential to our health and well-being. It keeps our muscles and bones strong, slows down joint rigidity, improves flexibility and helps us maintain healthy blood circulation. Before we get into them, let’s start off the series with some some gentle stretching exercises that can be performed while seated.
- Neck stretches – Sit comfortably with the hips as far back as possible. Make sure the back is well-supported by the back of the chair. Keep the back upright and maintain both feet flat on the floor. (Stable position)
Rotate the head to the left and the right, keeping the position on each side for at least 10 seconds. Start gently until you feel a gentle stretch. Repeat several times.
- Side stretches – Using the same stable position for neck stretches, with one hand, hold the side of the chair for stability, then extend the other hand over the head, while gently bending the torso as much as is comfortable. Hold for about 10 seconds, slow return to upright torso position and do the other side.
- Knee extensions – Start from the stable position. Grip both sides of the chair for stability. Start with one leg, gently extending it in front of the body as far as one can and slowly draw it back down to starting position. Extend one leg in front of the body up in the air until full extension is made. Repeat on each leg.
- Hip stretches – Start from the stable position. Bring one leg up and cross it over the other leg. Hold for a bout 10 to 20 seconds and switch legs. Repeat a few times.
Regardless our age, these are simple yet effective stretches for anyone who is often sedentary. So the next time you’re watching the TV with an elderly loved one, get stretching together!
Stay tuned to our blog as we build up to more seated exercises, or follow us on Facebook for new articles and useful tips on elderly care.
