HomeHealth5 stretching exercises for older adults you can do with a chair
5 stretching exercises for older adults you can do with a chair
January 12, 2021
Chair stretching exercises are a good alternative for older adults. Your practice helps to reduce the risk of injuries, poor posture and any type of physiological stress that can occur at this age.
With the proposed elongations, it is possible to influence blood circulation and the strengthening of different muscle groups, such as the arms and the dorsal area, the thighs, the cervical area and the abdomen. Do you dare to practice them? Discover 5 options!
Don't overdo it
In the effort to comply with the classic recommendation of doctors, which is based on stretching at least once a day, excesses make an appearance. Older people are not recommended to make efforts beyond their means, as the consequences can be devastating.
As indicated by the American Chiropractic Association (ACA), the biggest disability factor in the world is back pain. In this sense, overexertion can act as a catalyst for ills that you want to slow down, such as the weakening and shortening of the muscles, added to the difficulty in walking.
Therefore, the main objective is to make elongations safely, through low-impact routines such as chair stretches. The fact of staying in a stable position and with a minimum risk of falls, makes this variant mentioned above valid.
5 stretching exercises with a chair
The following chair stretching exercises are recommended for older adults for their simplicity. The ideal is to prolong the routine for a time that ranges between 10 and 15 minutes to get more out of it. At the same time, it is recommended that the chair used be heavy and stable so as not to slip in the middle of the practice.
1. Elongation of spinal extensors
With the sequence of movements you get work the spinal extensors, pectoral muscles and scalene muscles. You just have to put the following steps into practice:
Stand on the chair with your legs at 90 degrees. The feet should be parallel at a distance of 30 centimeters from each other.
Position the palms of your hands on the sides of your lower back.
Now, press with medium force using all your fingers and, together, bend your back in an arc.
Perform the movement cyclically between 5 and 6 times.
Take a 1 minute break and repeat the stretch at least 4 more times.
2. Erector spinal cord stretch
In this case, the incidence will be in the erector spine, the internal and external oblique, the trapezius, the rectus abdominis, the latissimus dorsi, and the iliac rib muscle. All of the above with this simple procedure:
Sit on the chair, with a leg position at 90 degrees. The separation between the feet positioned in parallel should be more or less 20 centimeters.
Place your hands in the area before the knees, specifically on the vastus medialis muscle. The fingers of each hand must be found and well established.
Position your back in a hump shape and face the ground. This step should be short (between 4 and 5 seconds).
Move your back slowly back into an arch. Simultaneously, bring your face upward.
Repeat the movement 5 times, but take a deep breath as a pause between stretches.
Read this article: Sciatica pain? Do these stretches and ease the pain
3. Deltoid lengthening
As its name implies, This exercise targets the deltoid muscles. However, the pectoralis minor, the pectoralis major and the serratus major works secondarily. To achieve this, apply the following:
Sit in a chair, with your feet on the floor in parallel. The 90 degrees of the legs must be met.
Interlock your hands while placing your arms extended towards your back.
Roll your shoulders toward the back.
Hold the position for 5 seconds and rest, but without releasing the union of the hands.
Repeat the exercise 4 times. It is also possible to implement two series.
4. Torsion of the spine
The stretching exercise with a chair whose principle is twisting the spine, works the oblique muscle, iliocostalis, rhomboids and some neck muscles (arytenoid, anterior scalene and posterior scalene). You must perform the step by step set out below:
Sit in the middle of a chair and put your feet on the floor in parallel. The legs are required to have the basic 90 degree incline.
Make sure you have a straight back and the stability of the position on the chair.
Raise your arms pointing towards the sky, with your fingers straight.
Rest your left arm on the side of the back of the chair and turn your torso next to your head to the left. Consequently, the right hand must end above the left knee for the exercise to be effective.
Repeat this procedure 4 times and vary the position of the arms.
To learn more: How to have a healthy spine
5. Extension of the dorsal muscles
This exercise allows both the extension and the strengthening of the dorsal muscles and shoulders. This includes the trapezius and the deltoid. In favor of these elongation results, implement the next detailed exercise:
Position yourself in the chair, with your feet on the ground, approximately 6 inches apart.
Set your spine straight and relax your entire body for a few seconds.
Join the palms of the hands in the central part of the chest, at the level of the sternum.
Apply pressure between your hands for 8-10 seconds.
Release all pressure as you inhale deeply and exhale. This is coupled with random movements of the shoulders.
These 5 chair stretching exercises are designed to reduce the risk of injury and to accommodate the physical difficulties of older adults. In particular, They favor the relief of back pain, optimize digestive activity and reduce accumulated tension.
Stretching is capable of significantly slowing down the factors of aging that seemed irremediable.
Final recommendations for stretching with a chair
For the stretching with a chair to be useful and lead to the benefits discussed, it is recommended to perform it once a day, for a period that varies between 10 and 15 minutes, depending on the condition of each older adult. Likewise, the maintenance in each position should not be less than 8 seconds.
In case some elderly people find it difficult to do certain proposed postures, modifications are allowed for their comfort and safety. The important thing in these circumstances is that the essence of the stretch is preserved in order to affect the pre-established muscles. Keep that in mind!
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