Safer Stretching for Seniors and In Home Elderly Care

The month of January is usually recognized as the not only the beginning of a fresh New Year, but also the start of healthier lifestyle goals.  These new goals typically include adding more exercise to the daily routine.  It never has to be strenuous activity to be effective; even a simple walk around the neighborhood or shopping mall is all that is needed to get the blood flowing.

Now that exercise is added to the daily routine, it is important to properly cool down and stretch before and after any doctor approved activity.  There are safer stretching for seniors that could be taught to prevent possible injury or tears in muscles.  Stretching is especially important to seniors and the elderly to help offset the normal decline in flexibility that comes with age.

Some key tips to remember when stretching, especially as a senior or elderly adult include remembering not to hold your breath while stretching, no bouncing, and avoiding stretches that may strain any muscles or vertebrae in the neck.  Breathe deeply and remain relaxed while stretching.  Elderly bones lose elasticity and joints can become stiff, which tends to lead to back pain and soreness, so stretching is key to delaying those effects and helps to maintain flexibility in the joints.  Staying flexible and keeping a good range in motion is important to maintain an active and independent lifestyle.

There are some safer stretching exercises for seniors that can be done daily such as a hamstring stretch. It is best to perform this stretch while standing and using a firm chair or stool.  Stand upright and keep the knee straight while you lean in toward your foot on the chair.  Hold this position for as long as possible, ideally 60 seconds.  Be sure never to bounce, as this could cause injury. Do the same for the left leg and repeat as often as needed. 

Another easy form of stretching for seniors is to use a doorway for loosening muscles in the chest and shoulders.  Hold arms up on the doorway casing as far as comfortable.  Keep your chest up and take a small step into the doorway.  Move until your arms resist without pushing too far.  Hold for up to 60 seconds. 

While these are just a couple of stretch exercises, there are other ways to add flexibility to life.   Many cities offer community classes for seniors, and group exercise classes could be a wonderful weekly activity.  Tai Chi and yoga are also great options for those looking for low impact forms of stretch and exercise.

If you would like to learn more about caring and consistent in home senior care and the many benefits of professional elderly care or dementia and Alzheimer’s care, call Senior Helpers to speak to a senior care specialist today 763-262-9966!   The compassionate senior care specialists at Senior Helpers can also guide you through the process of receiving the Veterans Administration Aid and Attendance Benefit if your elderly loved one is a veteran.   In home senior care allows your loved one to stay in the comforts of their own home for as long as possible while receiving the level of care they need. Senior Helpers of Big Lake provides a wide range of services including Alzheimer’s and dementia care, personal assistance, companionship, and so much more to all areas of A large Central MN service area including the cities of: Anoka, Ramsey, Brooklyn Park, Maple Grove, Plymouth, St. Michael, Buffalo, Monticello, Big Lake, Annandale, Becker, Milaca, Princeton, Elk River, and surrounding rural areas..

 




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