21 Chair Exercises For Seniors: A Comprehensive Visual Guide Pt 10

21 Chair Exercises For Seniors: A Comprehensive Visual Guide Pt 9
April 6, 2020
21 Chair Exercises For Seniors: A Comprehensive Visual Guide Pt 11
April 20, 2020
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21 Chair Exercises For Seniors: A Comprehensive Visual Guide Pt 10

This is the tenth in a series of 12 articles provided by  “California Mobility – a family-owned and operated company specializing in installing stairlifts for the elderly. The company was founded in 2018 in Sacramento, CA.” Each week we will provide two to four of the exercises for your use.

Stretching Exercises

Stretching is so tremendously important. Not a single personal trainer or physical therapist will say that stretching is a bad idea when it comes to exercise because there are so many benefits to keeping the body flexible and relaxed, especially after performing the above exercises! Stretching can be done in a variety of ways, each equally beneficial.

 There are plenty of flexibility exercises that can be done while standing or lying on the floor. Certain upper back stretches can definitely help with some of the previously outlined exercises in this guide.

 But, if the floor isn’t suitable for a loved one then no worries, we’ve got it covered with some chair stretching exercises. You can also modify some other stretches to include using a chair for extra stability.

 How Often Should a Senior Stretch?

 If over the age 65, stretching should be done anywhere from 2-5 times per week, depending on tension and mobility needs.

 Stretching doesn’t necessarily have to do with periods of time compared to the frequency of stretching throughout the day. Set about 10-15 minutes aside per day that the loved one is going to perform the stretches. They should have patience and take deep breaths during stretching to relax both the body and mind.

 When To Stretch

 There has been much debate on when people should stretch during the day. Fitness professionals and doctors offer different opinions as to when and what time of day a person should be stretching.

 

Pro Tip: Kym Adair, Master Orthopedic Massage Therapist
“Stretching is one of those activities that is more beneficial if performed frequently as opposed to one long session as the frequency does more to train the tissue. Longer sessions run a risk of over fatiguing the muscles or being too much at once for a senior.” – Body Fix Therapies

 

Neck Turns

 

Difficulty Sets/Reps Time
Easy 3-5/20-30 Seconds 5 Minutes

A stiff neck is highly uncomfortable. If a senior isn’t getting proper sleep because of pain in their neck, or can’t rotate their head easily then stretching it might improve the discomfort.

Steps:

  1. Sit comfortably in the chair with the hips as far back as possible. Ensure that the back is firm to the backrest of the chair. Secure the core by keeping the back upright and the spine straight. Keep both feet flat on the floor.
  2. Keeping in this position, rotate the head to either the left or right until feeling a gentle stretch. Keep in this position for 20-30 seconds.
  3. After the time passes, rotate to the opposite direction.
  4. Repeat in both directions 3-5 times or as comfortable.

 

21 Chair Exercises for Seniors: A Comprehensive Visual Guide