The 7 best stretches for better flexibility in 60

5. Stretching time of the neck: 10 seconds part of the body: the shoulders stand up with the feet of the shoulders. Place your chin to your chest, then slowly spread them for a few repetitions, keeping your shoulders square. Then make a lateral stretch by slowly pulling on the right side of your head to stretch the neck. Hold this section for 10 to 20 seconds before changing the sides. Stretching of the neck helps relieve tensions, pain or sealing in your area and back as well as your neck. 5. NECK Stretch 6. Advice on the gaunes Aise time: 30 seconds region: the lower body is seated high on a chair with both feet flat on the ground. Float a high knee and pull gently towards your body with your hands around the knee. Kiss your knee for a few seconds, then gently turn your foot to the ground. Alternate every few seconds between each leg. “This mobility stretch loosens hip flexors, promotes better mobility in hips, stretches the lower back and engages the nucleus as the body stabilizes to balance,” explains Jesner. “As you progress in this exercise, the movement can be carried out from a standing position to further challenge the nucleus.” 6. The seated knee embraces 7. T torsion time of the standbral spine: 30 seconds part of the body: back support with your feet with the hip width and your committed nucleus. Stack your hands on your elbows at 90 degrees. Keeping your hips forward and square, keep your eyes on your right hand and turn to the waist to get a section in the spine. Go back to the center, break and turn the other way. Continue to twist in alternative directions. The torsion of the spine helps to improve the flexibility of the muscles of the spine and the trunk in the two directions as well as to increase pelvic stability, says Jesner, which are important for balance and mobility in the elderly. 7. The stretching of the standing spine are even more important as we age, but it is something that many people neglect. “As we get older, we lose flexibility in our muscle fibers,” explains Theresa Marko, PT, DPT, clinical specialist certified in Orthopedic physiotherapy in New York. “Thus, it is important to stretch to maintain the extensibility of the muscles and allow an amplitude of movement sufficient.” In addition to that, research shows that most American adults are too sitting, and sedentary time generally increases as people age, says Marko. “This whole session makes your hips and knees, in particular your hip flexors, your hamstrings and your calves, very tight,” she explains. Stretch helps prevent waterproofing. How to start a stretch routine starting a stretch routine requires precautions for advice and security, especially for the elderly who may not have stretched or exercised for some time, so Marko recommends seeing a physiotherapist. A physiotherapist will assess your physical condition and provide stretching recommendations according to your capacities. They can also provide assisted stretching, which is ideal for people with reduced mobility and helps reduce rigidity and improve the amplitude of movements, notes the Cleveland Clinic. If you cannot see a physiotherapist for any reason, Marko has some general advice: start with 5 to 10 minutes of stretching. Make your way when you get used to new movements. Choose two or three sections to start and see how your joints react. Stop a stretch if you feel intense pain in your joints – but don’t forget that a slight discomfort in your muscles is normal during stretching. Do not do too much by trying to stretch too deeply. Respect your current amplitude of movement and give your body time to answer and improve. Focus on the main problems: hips, hamstrings, calves and spine. Balance skills often decrease with age, so make sure you have a robust and support anchor, like a chair or a wall, to hang on when you stretch. Since osteoarthritis (wear wear and tear of cartilage between bones) and osteoporosis (bone loss) become more widespread with age, it is important not to be excited, causing excess stress on the joints, says Marko. This is particularly true for osteoporosis. “You don’t want to cause an involuntary fracture by accident,” she said. The 7 best stretches for adults over 60 with these safety tips in mind, here are the best stretches for adults aged 60 and over. They are simple and require no equipment, so you can try them at home. 1. Stretching time of the wall calf: 15 seconds part of the body: the standing legs just shy of the length of an arm far from a wall, place your hands flat on the surface and push your right leg back, folding the left knee for the support. Keep both feet flat on the ground, ensuring that the support knee does not exceed the toes. Push the wall to feel a stretch on the right leg. Hold this section for 15 to 30 seconds, then change aside. This stretch is crucial for the elderly because it can help loosen the tight muscles in calves that could contribute to imbalance and, therefore, a fall, says Marko. 1. Stretch wall veleau 2. Sitting side stretching time: 15 second body: the shoulders are sitting on a chair with both feet flat on the ground. Breathe deeply and reach your right arm above, moving away from the body while you exhale. Keep your right arm online with the ribs and your kernel slightly committed to maintain an appropriate shape. Hold this section for 15 to 30 seconds, then change aside. This section is good for the shoulders, explains Leoni Jesner, an ACE certified personal coach based in New York with expertise in the training of the elderly. He stretches the intercostal muscles (breathing the muscles between the ribs) for better support on each side of the body. 2. Open your elbows largely on the sides and tighten your shoulder blades together. Keep your chest proud and long, look and roll your shoulders back. Hold this section for 10 to 15 seconds and repeat for three laps. “This movement opens and creates space at the front of the body, reversing the effects of a rounded shoulder posture and promoting good vertebral alignment,” explains Jesner. 3. Turn from the seated breasts 4. Stripping time of the hip seated: 30 seconds region: the lower body is seated high on a chair with your feet with the width of the hip and flat on the ground. Lift your right ankle and place it on your left thigh, keeping your foot flexed. Get in the foot and gently press the right knee until stretching is made. Hold for 30 seconds before changing the legs. This hip stretch is ideal for relieving sealing and tension in hip flexors and the pelvic area, says Jesner. It’s great for beginners and the elderly because you don’t need a lot of balance to execute it. 4. Sitting hip stretching