Good Stretching Exercises For Seniors And The Elderly

Neck Side Stretch

Good stretching exercises for seniors and the elderly should be simple and easy to perform. For the upper body, a basic program for the major muscle groups is a good start.It should include a selection of upper back and neck stretches.

Most seniors can safely build up to stretching everyday. Remember it is good to try the stretching exercises at least 2 or 3 times to get the most improvement in that body part.

Purpose of this exercise

Improve the range of motion in your neck and upper back. Helps with those everyday movements you need to do like looking under the bed for that other shoe!

Step 1

Sit comfortably in your chair.

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Step 2

Reach your right arm behind your back.

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Step 3

Place your left hand on top of your head. Gently tilt your head to the left. Hold for 5 seconds.Repeat with the other side.

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Breathing

Continue to breathe normally, in through the nose and out through the mouth.

Tips

Only hold the stretch for 5 seconds. If you have had a stroke in the past, only hold for 2 to 3 seconds. Simply tilt your head if you are unable to place your hand on top. Remember, stretching should be pleasant. Stop if you experience any pain.

Take it up a notch

Coordinate your breathing by exhaling during the stretch to relax the neck.

How to do Neck Side Stretch

More Upper Body Flexibility Exercises

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1. Shoulder And Upper Back Stretch

  • Shoulder stretches to increases your shoulder and scapular range of motion.
  • Stretches your chest and shoulder.
  • Will make it easier to reach to that high shelf in your kitchen.

2. Shoulder Rolls

  • Improve the range of motion in your shoulder and upper back region with these stretching routines.
  • Will assist in keeping your rib muscles flexible.
  • Help in activities like reaching up to a high shelf or across the table at dinner.

3. Neck Side Stretch

  • Improve the range of motion in your neck and upper back with these good stretching exercises.
  • Helps with those everyday movements you need to do like looking under the bed for that other shoe!

4.Neck Rotation

  • Improve the range of motion in our neck with these neck stretches.
  • Help stretch the upper back and scapular muscles.

5. Shoulder Circles

  • Improve the range of motion of your shoulders and upper back with these types of stretching.
  • Helps increase flexibility in your chest and lungs.

6. Shoulder Stretch

  • Helps stretch our shoulder, scapula and supporting muscles and joints.
  • Improves our reaching ability especially across the body for these benefits of stretching.

7. Chest Stretch

  • Stretches the chest and shoulders with these chest exercises.
  • Improves posture and lung functioning.

8. Overhead Reach

  • Increase the range of motion in your shoulder and upper back with these arm stretches.
  • Help improve your ability to reach, as in getting a pan out of the cabinet or ice cream out of the freezer.

9. Reach Back

  • Improve your ability to reach behind as in reaching back to hold on to an armrest before sitting down.
  • Increase the range of motion of your shoulders and stretches your chest muscles with these arm exercises.

10. Triceps Stretch

  • Stretches the shoulder and triceps with these stretches before exercise.
  • Improves the mobility of your upper arm and shoulder.

11. Hand Stretch

  • Increase the flexibility and range of motion of your hand and fingers with these hand exercises.
  • Warms up your hand to prepare for the activity of the day.

12. Arm Raises

  • Improves the range of motion of your shoulders with these muscle stretching exercises.
  • Strengthens your arm for activities that require overhead reach like up to a shelf or pulling the light cord in the basement.

Resources Check For Safety
https://www.cdc.gov/steadi/pdf/STEADI-Brochure-CheckForSafety-508.pdf