Exercise For Elderly

This article is for general information and understanding only. Please consult your physician for specific information and about proper exercise and precaustions.


STRETCHING EXERCISE


Upper Back Stretch

1. Begin seated with relaxed shoulders.

2. Extend arms forward at shoulder height and grab one hand with the other and push outwards while pulling your back and shoulders forward.

3. Hold for 10 seconds and release.


Chest Stretch

1. Begin seated with relaxed shoulders.

2. Pull extended arms back while grabbing one hand, keeping both hands down near the buttocks.

3. Pull your shoulders back and hold for 10 seconds and release.


Sit and Reach Stretch

1. Sit at the edge of a chair and extend your legs forward with your knees slightly bent.

2. Keep your heels on the floor and toes pointed toward the ceiling.

3. Extend both arms in front and reach to touch your toes, while slowly bending at the waist without bouncing.

4. Hold for 10 seconds then return to resting position.


Neck Stretch

1. Begin seated and slowly tilt your head to your right shoulder.

2. Hold this position and extend your left arm to the side and downward at waist level.

3. Release, then repeat on the left side. Repeat twice on each side.


Inner Thigh Stretch

1. Begin standing with your feet slightly wider than hip-width apart and toes pointing slightly outward.

2. Slowly lean to your left side by bending your left knee while keeping your right leg straight.

3. Keep your left knee from passing your toes.

4. Hold for 10 seconds then return to resting position and repeat on the right.



Shoulder Circles

1. Begin seated and place fingertips on your shoulders.

2. Circle your shoulders 15 times forwards, then 15 times backwards.


Hand Stretches

1. Begin seated with hands reached out in front of you, palms facing down.

2. Open both hands to spread your fingers apart, then close your hands. Repeat 10 times.


BALANCE EXERCISES


Flamingo Stand

1. Stand with feet together and arm relaxed at sides. Hold onto a chair for support if needed.

2. Bend one knee to lift the foot slightly off the ground and balance with your other leg.

3. Hold for 10 seconds and repeat with other leg.


Single Limb Stance With Arm

1. Stand with feet together and arm relaxed at sides. Hold onto a chair for support if needed.

2. Raise your left arm overhead and raise your left leg forward and off the floor.

3. Hold for 10 seconds then repeat on other side.


Toe the line

1. Stand with arms relaxed at sides.

2. Move one foot forward, placing the heel of one foot touching or as close as possible to the toes of your other foot. Repeat for 15-20 steps.


Side Leg Raises

1. Stand behind a chair or counter with one or both hands using resting on it for support.

2. Lift your right leg out to the side and repeat 10 times for each leg.


Clock Reach

1. Begin standing, holding a chair with your left hand. Imagine a clock with 12 o’clock in front of you and 6 behind.

2. Stand on your left leg, bring your right arm to 12 o’clock and reach to 3 o’clock to your side, and 6 o’clock towards the back. Repeat with other side.


CHAIR EXERCISES


Front Arm Raises

1. Begin seated, holding a ball in both hands with your palms facing each other.

2. Extend your arms forward so the ball rests on your legs, with your elbows slightly bent.

3. Slowly raise your arms to lift the ball to shoulder level, then lower back down, taking about 3 seconds to raise and lower. Repeat 10-15 times.


Seated Shin Strengthener

1. Begin seated on the edge of a chair with legs extended, heels on the floor and knees slightly bent.

2. Point your toes downward, then flex upward.

3. Do 15 repetitions, relax, then do 15 more repetitions.


Pliés

1. Hold the back of a chair. Stand with legs slightly wider than shoulder-width, while pointing toes outward slightly.

2. Bend your knees slowly, using 2 full seconds to lower yourself. Adjust leg position if needed to keep legs far enough apart so the knees don’t pass your toes as you bend.

3. Perform 8 times, then rest. Perform another set, doing as many as you can do in good form.



Tummy Twists

1. Begin seated, holding a ball with hands close to your stomach and elbows slightly bent.

2. Slowly rotate your torso to the right as much as you comfortably can, while keeping the rest of your body stable.

3. Return to the center and repeat on the left. Repeat until you complete 8 twists per side.


CORE EXERCISES


Leg Lifts

1. Lie on your back with legs flat against the ground and feet relaxed.

2. Contract your abdominal muscles while raising one leg 5 inches off the floor and hold for 3 seconds.

3. Lower and repeat on your other leg. Repeat 5 times each side.


Bicycle

1. Lie on your back with your hands behind your head.

2. Bend your knees and lift your feet so your calves are parallel to the floor.

3. While drawing in your belly button and exhaling, bring one knee to your chest while reaching for it with your elbow on the opposite side. It should look almost as if you were pedaling a bicycle.

4. Repeat on the side, and continue with repetitions for 30 seconds.

5. Rest for one minute, and repeat with another 30-second set.


Seated Twists

1. Sit on an exercise ball, a bosu ball or a roman chair.

2. If using a ball, begin by placing your feet flat on the ground. If using a roman chair, begin by tucking your legs under the leg support.

3. Bend your torso to a 45-degree angle from the floor. Place your arms across your chest and lean back as far as you can.

4. Then move forward and slowly twist to the left then lean back again slowly to the start position. Repeat on the right side. Do three sets of 15 reps each.


Side Bends

1. Sit on a chair with your feet flat on the floor.

2.