Stretches
Without stretching, our muscles tend to contract and tense up, says Rohm Young. By participating in regular stretching sessions, elderly women can decrease their likelihood of falling and remain flexible well into their later years.
“Stretch after you’ve exercised; you want your muscles to be warmed up,” she says. “If you go out and stretch ahead of time, you could end up getting injured or experiencing muscle soreness.”
Leg stretch
Rohm Young recommends standing up straight with both feet on the ground. Bend your left leg slightly and then lean your body left without falling over. Hold that stretch for a few seconds before doing the same on the other side. This stretch will lengthen your abductors.
Another great stretch is to stand up straight and put one foot in front of the other. When your feet are solidly in place, gently lean forward and then repeat on the other side.
“You should feel a stretch in the front leg and the back leg,” she says.
Chest stretch
Sit up straight in a chair with your feet on the ground and your hands on your knees. Bring both of your arms up and clasp them gently behind your head. As you inhale, try moving your elbows back to the wall behind you. As you exhale, bring your arms back to your knees. Do this exercise three times and then rest.
Source: https://www.goredforwomen.org
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