5 Great Stretching Exercises for Seniors and Older Adults

Stretching exercises are an important part of a physical activity program for seniors and older adults for whom movement may not be possible without difficulty. These exercises enable seniors and older adults to more easily engage in everyday physical activities and movement, like walking, getting dressed, bathing, cooking and reaching for out-of-the-way objects on a shelf.

Putting Flexibility and Movement to Work in Your Daily Routine
Incorporating flexibility and movement exercises into your daily routine is fairly easy. You might try these low impact exercises first thing in the morning or, perhaps, mid-day, before or after lunch. You can do them all at once or break them up, doing a few flexibility exercises at a time. The key is to do something to maintain or improve upon your flexibility and movement as you age.

Don't Forget to Warm Up
For seniors and older adults, it's always important to warm up and be careful not to lock your joints or move while doing your stretching exercises. Be relaxed and don't continue the exercises if you feel uncomfortable. Before you embark upon your new exercise routine, you may want to consult with your doctor or other health care professional. While stretching is relatively low impact, you'll want to make sure that these particular exercises are medically appropriate.

5 Flexibility Exercises for Seniors and Older Adults
Flexibility exercises demand that seniors and older adults hold a stretch without bouncing. They also require that seniors and older adults do them very gently, so much so that there is little to no discomfort. In other words, stretching should not be uncomfortable, rather you should feel relaxed when doing them. Over time, stretching should help you build, maintain and improve upon your flexibility.

Here are 5 flexibility or movement exercises to try in your home or on the go. Remember, it's important to stretch gently, to the point of resistance, and then hold that point for thirty to sixty seconds. No bouncing or movement, please. Do each stretching exercise 3 to 5 times at each session. Slowly stretch into the desired position and hold the stretch for 10 to 30 seconds. Relax, breathe, and repeat, each time trying to gentle but firmly stretch farther. Over time, as you become more flexible, try reaching farther, but not so far that it hurts.

Ankle Stretch

1. Sit securely on the edge of a sturdy, armless chair.
2. Stretch legs out in front of you.
3. With heels on floor, bend ankles and point toes upward, toward you.
4. Hold position for 15 to 30 seconds.
5, Bend ankles to point toes away from you.
6. Hold position for 15 to 30 seconds.
7. Repeat 3 to 5 times.

Chest Stretch
1. Stand or sit in a sturdy chair.
2. Keep feet flat on floor, 12-18 inches apart.
3, Hold arms at your sides at shoulder height, palms facing forward.
4. Slowly move arms back, while squeezing your shoulder blades together.
5. Stop when you feel the stretch or sense discomfort.
6. Hold position for 15 to 30 seconds.
7. Repeat 3 to 5 times.

Neck Stretch
1. Stand or sit in a sturdy chair.
2. Keep feet flat on floor, 12-18 inches apart.
3. Slowly and gently, turn head to right until you feel a slight stretch.
4. Do not tilt head forward or backward.
5. Hold position for 15-30 seconds.
6. Return to forward looking position.
7. Slowly and gently, turn head to the left until you feel a slight stretch.
8. Do not tilt head forward or backward.
9. Hold position for 15-30 seconds.
10.Return to forward looking position.
11.Repeat 3 to 5 times.

Shoulder Stretch
1. Stand with back against wall.
2. Keep feet flat on floor, 12-18 inches apart with arms at shoulder height.
3. Bend elbows so fingertips point upward, toward ceiling, and touch the wall.
4. Hold position for 15-30 seconds.
5. Stop stretch if you feel discomfort or pain.
6. Let arms roll forward, slowly, elbows remaining bent.
7. Alternate position, pointing towards the hips or above the head.
8. Repeat 3 to 5 times.

Upper Body Stretch
1. Stand facing wall, about an arm's length from the wall.
2. Keep feet 12-18 inches apart.
3. Lean body forward towards the wall, palms flat against the wall at shoulder height, 12-18 inches apart.
4. Keep back straight and slowly "walk" your hands up the wall until your arms are above your head.
5. Hold arms overhead for about 10 to 30 seconds.
6. Slowly "walk" your hands back down the wall.
7. Relax and, then, repeat flexibility exercise.
8. Repeat 3 to 5 times. 

Source: http://voices.yahoo.com