With over 47 million elderly people in the U.S., it is important that we know mobility exercises that are going to keep everyone at their best into their senior years.
While people might think that rest is what is going to make you live longer, that actually isn’t true. It is important to keep moving if you want to live a long and healthy life.
Continue reading this article to learn more about mobility workouts for seniors.
Check With Your Doctor
Before you start any exercises, make sure you check with your doctor. Once you have approval, you can start using these exercises to get the results you want.
Sitting Abdominal Press
Abdominal presses while sitting will still allow for core strengthing without hurting your back or other parts of your body.
This exercise will allow you to maintain your core strength which helps with stability and that means you’ll be able to be mobile for longer with a strong core.
Begin the exercise by sitting in a chair with your feet flat on the floor. Place your hands on your needs and lock your elbows. Press your palms into your knees and feel your core engage while you’re holding for 3 to 5 seconds.
Repeat this exercise as many times as you feel comfortable.
Upper Body Clamshell
When you do the upper body clamshell, you’ll increase flexibility in your shoulders and give your arms, chest and back a workout. As long as you have a place to sit, you can easily do this exercise.
Sit up straight in your chair with your feet flat on the floor and form a goal post with your arms. Once your arms are in a goal post position, bring your forearms together in front of your face and then put your arms in the starting position.
If you need more of a challenge with this exercise, you can use small weights.
Side bends are easy to do so if you have a few minutes standing in line or doing some other activity, it just takes a few minutes.
Slightly lean your body to the side and bring it back. Do this a few times on each side. The farther you go down to the side, the more difficult it is going to be so make sure you’re comfortable with the depth of the side bend.
Chair squats are a safe way to build up your strength in your knees and the rest of your legs. Since you’ll have the safety of the chair, you don’t have to worry that you’re going to get hurt.
Use a chair where you could sit comfortably and start in the standing position. Once you’re in the standing position, tighten your abdominal muscles and start to lower buttocks toward the chair.
Only slightly touch the chair and then begin to raise yourself back up again. Do as many reps as you can without causing yourself pain.
Kneeling Hip Flexor Stretch
When you spend a lot of time sitting down, it is going to shorten the hip flexors. Even if you’re using rollator walkers to get around part of the time, if you’re careful and have help, you can still do this stretch.
Kneel on a mat on both of your knees. Step one foot forward and keep it flat on the floor. Sink your body down while putting both hands on your knee.
You can increase the stretch by moving your foot forward. Keep your body upright during the stretch and engage your ab muscles.
Hold the stretch for fifteen to thirty seconds and then switch legs.
If your ankles feel tight, calf stretches can help you loosen up.
Stand up facing the wall and put your hands on the wall. Put one of your legs behind you with your knee straightened. Your other leg should be in front with the knee bent.
Your feet and hips should be pointing straight forward and both heels should be down. Now you need to lean toward the wall until you feel the stretch in your lower leg and the front of your hip.
Hold for about thirty seconds and do it on the other leg.
Lower-Back Rotation Stretch
The strength of your spine has a lot to do with your body’s ability to do many activities. Keeping it strong is a must and using the lower-back rotation stretch is going to make it a lot easier for you to keep moving.
Sit straight up in a chair with your feet on the floor. Twist your upper body and make your shoulders rotate to one side or the other. Repeat as many times as you want after holding for twenty to thirty minutes.