Test Your Mobility At Home with These Everyday Stretches for Flexibility
Being flexible is essential at any age, but it gets a little more difficult as you grow older. For seniors, stretching and flexibility exercises allow them to move better and pain-free.
The better you move, the more you can do daily tasks and maintain your balance. Good flexibility can also reduce your risk of injury. That will allow you to go about your day and exercise with confidence. This flexibility class will help you feel more powerful and keep you moving.
How to Do This Stretching Test and Class
This low impact class is strictly about flexibility and stretching. It helps you measure your flexibility and improve it. The goal is to stretch, so move slowly and hold each pose for a few counts. Hopefully, you will find your body more flexible every time you go through this routine.
Upper Body Flexibility Exercises
Start with stretches targeted at your upper body mobility.
Forwards and Backwards Shrugs
Stand with your feet shoulder-width apart. Keep your shoulders relaxed.
Lift your shoulders up, then roll them back, pinching your shoulder blades together. Continue to roll your shoulders down and then back to start.
Do five reps, then switch directions to roll your shoulders forward for five more reps.
Chest Opener And Bear Hugs
Stand with your arms out to the side and level with your shoulders. Your palms should be facing forward.
Push your arms back as you squeeze your shoulder blades together. Pay attention to your posture as you push your arms back. Don’t let your back arch.
Pull your arms forward and cross them over your body to give yourself a bear hug. The fingertips of each hand should be on the opposite side of your body and just touching your back or as close to it as you can get.
Do three reps. With each one, try to inch your fingers closer together as you do the bear hug.
Shoulder Mobility
Start with your left arm bent behind your head. Your hand should be resting on your back.
Reach the right hand across and grab your left elbow. Pull the elbow back until it is straight. Don’t over-pull it. Hold for a three-count.
Reach your left hand up so your whole arm is extended behind your head. Your palm should be facing away from your body. Hold for a three count before bending your elbow back down to return to start.
Alternative: If you have shoulder mobility issues, reach your left arm across your body instead, resting your left hand on your right shoulder. Grab your elbow with the other hand. Extend your arm away from your body.
Extend each arm five times.
Arm Rotations
Stand with your arms in front of your body and your palms down. Lift your arms over your head and rotate your palms behind. Lower your arms, pushing them back and keeping the palms facing behind you.
Do three reps.
Lower Body Flexibility Exercises and Tests
Now move to the lower body and flexibility tests.
Straight Leg Reach Test
Stand with your legs together. Keep them straight but don’t lock your knees. Hinge forward and reach toward your toes. Go as close as you can get and hold for three.
Do three reps and try to get closer to your toes with each effort.
Wide Stance Reach Test
Stand with your legs wide. Spread your legs open wide enough that you can put your palms on the floor. Hold for a few seconds, and then inch your feet closer together. Go slow and stop when you can’t keep your hands on the floor any longer. When you reach your max, hold for five seconds.
Do this exercise twice to get your legs closer with the second effort.
Seated Leg Reach Test
Sit on the floor with your feet out in front of you. Your feet should be pointing up. Reach for your toes, keeping your legs straight. Go as far as you can comfortably and hold for a three-count.
Do four reps trying to get closer to your toes with each effort.
Seated Wide Leg Reach Test
Sit on the floor with your legs open wide. Place your palms on the ground. Inch your fingers forward until you have a comfortable stretch. Hold for a three-count and return to start.
Do four reps moving your fingers out a little further each time.
Butterfly Stretch
Sit on the floor. Pull your feet toward your body and let them touch before you. Grab your ankles to help support your body. Hold that stretch for a three-count. Pull your feet in a little bit closer to your body and hold for three.
Hamstring Flexibility Test
Lie down on your back with your hands at your sides. Lift your left leg, keeping the right one straight and on the ground. Grab behind your knee and pull the leg toward your chest. Hold for a five-count, then return to start. Do the movement one more time, trying to pull the leg closer.
Do two reps on each leg.
Long Body Stretch
Lie on the floor and stretch out your body by pointing your toes and reaching your arms over your head. Hold this stretch for 20 to 30 seconds.
Discover More Mighty Health Workouts
Find more great exercise routines like this one at Mighty Health! We offer nutrition, exercise, and daily living guidance for those over 50. Join our community and get one-on-one sessions with your personal coach!
