Consumer Voice :: Senior Citizen Health

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EXERCISES
Side bends: Maintains trunk flexibility. Stand with feet shoulder-width apart. Slide right hand down right leg towards knee. Repeat to left side. Hold five seconds; five repetitions to each side.
Trunk rotation: Maintains trunk flexibility. Stand with feet shoulder-width apart and knees slightly bent. Turn from your waist to the right, then left.
Back arch: Stretches abdominal wall, chest, maintains flexibility. Do not do this exercise if you have a history of back problems.
On stomach: Place hands by shoulders, slowly push up on arms and arch back. Keep hips down. Try to straighten elbows completely if back is comfortable. Return to stomach; three-four repetitions.
Overhead reach: Stretches shoulder girdle and rib cage. Take a deep breath in as you raise your arms overhead. Exhale slowly as you lower your arms behind your head or to your shoulders, then return to your sides.
Achilles stretch: Stretches the calf muscle. Stand facing a wall, with feet two-three feet away. Straighten arms, leaning into the wall. Move left leg forward 1/2 step, right leg backward 1/2 step or more. Keep right heel on floor. Lean toward the wall with weight on forward leg, stretching the heel tendon of the right leg. Hold five-ten seconds. Reverse legs; three-five repetitions.
Shin and quadriceps stretch: Kneel on both knees, turn to right and press down on right ankle with right hand and hold. Keep hips thrust forward. Do not sit on heels. Repeat on left side.
Hip and thigh stretch: Kneel with right knee directly above right ankle and stretch left leg backward so knee touches floor. Place hands on floor or seat of chair for balance.
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