Stretching exercises for the elderly are important for maintaining physical and emotional well-being, but they must be performed carefully to avoid injury.
Regular practice of stretching exercises helps increase the flexibility of muscles and joints, favors blood circulation and makes it easier to perform some daily activities, such as cooking, cleaning and tidying up.
Here are three simple examples of stretching exercises for the elderly, which can be done at home:
Exercise 1
Lying on your stomach, bend one leg and hold it over your knee, but be careful not to force the joint. Hold this position for 30 seconds while breathing and then repeat the exercise with the other leg.
Exercise 2
Sitting with your legs together in front of your body, stretch your arms and try to put your hands on your feet, as shown in figure 2. Stay in this position for 30 seconds.
Exercise 3
While standing, tilt your body to the side, as shown in image 3. Stay still in this position for 30 seconds and then do the exercise by turning to the other side.
These stretching exercises can be done at any time of the day, but it is important to respect the limits of the body to avoid injury to the muscles or joints. The regularity with which these stretching exercises are done is also important to achieve their benefits and, therefore, it is recommended to do the exercises at least 3 times a week.
In addition to these 3 examples, you can also do other stretching exercises such as those indicated in the following video to improve your blood circulation, mobility and well-being. You can do these in a few minutes and you will feel a lot better:
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