August 03, 2024 06:00 AM IST
Seated stretching exercises are gentle for older people and provide effective stretching to the body.
Exercise keeps the body healthy and helps reduce the severity of many diseases associated with aging. It is important to choose exercises that do not put too much strain on the body. Try these seated stretching exercises every morning. Move slowly and stop if you feel uncomfortable, keeping your exercise routine steady and consistent.
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toe tap
Sit on a chair and make sure your heels are on the floor. Now slowly raise your heels until you feel pressure in your calves. This increases flexibility and strengthens the lower legs.
Knee Raise
Sitting in a chair with your arms lightly resting on the armrests, tighten your right thigh muscles and raise your leg until your knee and thigh are 2-3 inches above the seat. Hold this position for 3 seconds before slowly lowering your leg. Repeat this movement 8 to 12 times, then switch to your left leg and do the same.
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Sit with your knees close to your chest
Hold your right knee while sitting on a chair. Slowly and gradually pull your knee toward your chest, in a slow, controlled motion until you feel a stretch in your legs. Maintain this position for 10 to 30 seconds, then slowly lower your leg back to the floor. Do the same exercise with your left leg. This exercise provides a good stretch to the lower limbs.
Overhead Side Stretch
Back in a seated position, raise your arms upwards. Lock your fingers, and slowly bend sideways until you feel a stretch in your waist. Hold for 10 to 30 seconds and then return to the middle position. Do the same again on the other side.
Core Twist
Sit on the edge of a chair and hold a medicine ball in front of your chest with both hands, elbows bent. Rotate your upper body to the right, keeping the ball in front of you. Rotate back to center, then to the left, and return to center to complete one full rotation. Make sure you only rotate at your waist and keep your arms straight while holding the ball. Rest for a minute, then repeat 5-8 more times.
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