Fitness First for
Senior Stretch Exercise?

Senior stretch exercise is thought to give you more freedom of movement to do the things you need to do and the things you like to do.

Stretch for Natural Health after you do your regularly scheduled strength and endurance exercises. If you can't do endurance or strength exercises for some reason, and stretching exercises are the only kind you are able to do, do senior stretch exercise at least 3 times a week, for at least 20 minutes each session.

Do each stretching exercise 3 to 5 times at each session.

Slowly stretch into the desired position, as far as possible without pain, and hold the stretch for 10 to 30 seconds. Relax, then repeat, trying to stretch farther.

Stretching exercises

If you have had a hip replacement, don't cross your legs or bend your hips past a 90-degree angle.

Always warm up before senior stretch exercise (do them after endurance or strength exercises, for example; or, if you are doing only stretching exercises on a particular day, do a little bit of easy walking and arm-pumping first).

Stretching your muscles before they are warmed up may result in injury.

Stretching should never cause pain, especially joint pain. If it does, you are stretching too far, and you need to reduce the stretch so that it doesn't hurt.

Exercise for seniors

Never "bounce" into a stretch; make slow, steady movements instead. Jerking into position can cause muscles to tighten, possibly resulting in injury.

Avoid "locking" your joints into place when you straighten them during senior stretch exercise. Your arms and legs should be straight when you stretch them, but don't lock them in a tightly straight position.

You should always have a very small amount of bending in your joints while stretching.

You can progress in your stretching exercises; the way to know how to limit yourself is that stretching should never hurt. It may feel slightly uncomfortable, but not painful. Push yourself to stretch farther, but not so far that it hurts.

Exercise Mat

Knowing the right way to get into a lying position on the floor and the right way to get back up also may be helpful to you. If you have had a hip replacement, check with your surgeon before using the following method.

If you have osteoporosis, check with your doctor first.

To Get Into a Lying Position:

1. Stand next to a very sturdy chair that won't tip over (put chair against wall for support if you need to).
2. Put your hands on the seat of the chair.
3. Lower yourself down on one knee.
4. Bring the other knee down.
5. Put your left hand on the floor and lean on it as you bring your left hip to the floor.
6. Your weight is now on your left hip.
7. Straighten your legs out.
8. Lie on your left side.
9. Roll onto your back.

Senior exercise workout

1. Roll onto your left side.
2. Use your right hand, placed on the floor at about the level of your ribs, to push your shoulders off the floor.
3. Your weight is on your left hip.
4. Roll forward, onto your knees, leaning on your hands for support.
5. Lean your hands on the seat of the chair you used to lie down.
6. Lift one of your knees so that one leg is bent, foot flat on the floor.
7. Leaning your hands on the seat of the chair for support, rise from this position.

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