As the global population continues to age, promoting the health and well-being of older people has become a priority. Among the many activities beneficial to health, stretches for seniors emerge as a fundamental practice to maintain an active and independent life as time passes.
According to Bernardo Sampaiophysiotherapist and clinical director of ITC Vertebral Guarulhos, it is necessary for people, especially elderly people, to keep their bodies active, and this can be done with some simple stretches on a daily basis.
“Every small movement counts, but be careful. After all, the elderly do not have the same vitality as a young person and therefore, they need to have an exercise routine measured and adapted to their conditions.”
For those who already practice sports, maintaining a daily training routine at home will bring even more benefits, such as improving the immune system and also releasing feel-good hormones.
Also according to the physiotherapist, low and medium intensity training is the most appropriate, considering that they do not require such a long recovery time.
“Stretching, sitting and standing up in a chair or even climbing stairs can be enough to keep your health up to date with exercise.”
Thinking about the well-being of the elderly, the professional has put together some stretching tips to carry out at this time.
Stretching for seniors
As Sampaio explained, stretching is essential, especially in old age because it helps maintain our body's flexibility.
“It is important for seniors to stretch at least two to three times a week. But if the person has any muscle or joint injuries from previous surgery, it is best to contact their doctor or physiotherapist to find out which stretches are best for them”, he advises.
And he concludes: “Never stretch to the point of feeling pain or hold your breath during activity.”
See below six movements for seniors to stretch their bodies.
1
Neck stretch
- Maintaining neck mobility is important for posture and activities such as reading or driving.
Stretch your neck, slowly bringing your chin toward your chest and turning your head from side to side. Hold each position for 15 seconds.
2
Shoulder and arm stretch
- Shoulder mobility is important as you age to maintain independence in activities such as getting dressed or taking items off the shelf.
Stretch your shoulders and arms by holding a towel in one hand over your head and letting it fall behind your head and back. Grab the other end of the towel with your other hand and gently pull it until you feel a stretch.
3
Chest stretch
- Poor posture often causes the chest muscles to tense. Proper stretching can help lengthen these muscles, helping with posture.
Stretch your chest by extending both arms to the side, palms facing forward. Return with your hands until you feel a stretch in your chest and front of your arms. If you have difficulty holding your arms, use a wall. Place your hand on the wall and step forward until you feel a gentle stretch in your chest. Switch to the other side. Don't overdo it.
4
Ankle Stretch
- Ankle stiffness is often a cause of poor balance. Maintaining ankle flexibility is important for activities such as walking and getting up and down.
Stretch your ankles by sitting on a chair and slowly moving your foot up and down and side to side. Hold each position for 30 seconds and repeat with the other foot.
5
Hip stretch
- Elderly people – especially women – sometimes have a lot of tension in their hips.
Stretch your hips while lying on your back, bringing one knee to your side. Rest your foot against the opposite leg and gently push on your bent knee until you feel a stretch.
6
Back stretch
- Maintaining spinal mobility is important for proper posture.
Stretch your lower back by lying on your back, knees bent and feet together. Keep your feet flat on the floor. Keeping your knees together, lower your legs to one side, twisting your torso until you feel a stretch. Hold and repeat on the other side.
