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Senior Stretching Program

Senior Stretching Program. Exercise: Seated Arm Raise. WHILE SEATED UPRIGHT IN GOOD POSTURE RAISE YOUR ARMS OUT IN FRONT OF YOU. MOVING THEM UP OVERHEAD.



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Go to www.nhs.uk/exercises-for-older-people to download. Exercise for older people This stretch is good for posture. A. Sit upright and away from the ...



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exercises prior to stretching will help to diminish this perpetual cycle by pdf. UCSF Center for Reproductive Health Support Services.



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You can do the strengthening exercises when the sharp pain lessens. STRETCHING EXERCISES. •. Gluteal stretch: Lie on your back with both knees bent. Rest the 



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Here are some examples of typical rehabilitation exercises for your condition. To get more stretch put your other leg flat on the floor while pulling ...



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[PDF] Senior Stretching Program

Senior Stretching Program Exercise: Seated Arm Raise 1 Hold Time: 5 secs Resistance/Time: 0 Sessions: 1 /day Exercise: Standing Trunk Rotation



[PDF] Senior Stretches for General Tightness - Rocky Vista University

Slowly lean forward until you feel a stretch in the front of your shoulders Hold 15 to 30 seconds Repeat 3 times Thoracic Stretch Over Chair • Sit in a 



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[PDF] Exercises for older people - NHS

There are three other sets of exercises in this series: Flexibility Strength and Balance Go to www nhs uk/exercises-for-older-people to download



[PDF] Stretching & Flexibility

Good flexibility is not only important for exercise but also for daily activities such as bending down to put on socks or reaching overhead to grab a tool in 



[PDF] Fact sheet - Rehabilitation exercises for older adults - SA Health

b) Rotate the shoulders slowly in one direction Repeat in opposite direction 3 Shoulder push outs Aim to stretch the upper trunk and shoulders Interlock 



[PDF] THERAPEUTIC EXERCISE INTERVENTIONS FOR OLDER ADULTS

Hold stretch for at least 15 seconds • If you feel a SHARP PAIN when stretching relax the position you are in • Never stretch 



[PDF] Chair-based flexibility exercises AllActive

There are different types of stretches you can do In this guide we only include static stretches performed from a seated position • For older adults any 



8 Gentle Stretching Exercises For Seniors PDF & Video - Better5com

14 avr 2023 · 8 Gentle Stretching Exercises For Seniors PDF Video Relieve stiffness tension in just 10 minutes! Whether it's waking up stiff or you're 

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Senior Stretching Program

Exercise: Seated Arm Raise

WHILE SEATED UPRIGHT IN GOOD POSTURE RAISE YOUR ARMS OUT IN FRONT OF YOU

MOVING THEM UP OVERHEAD.

Repeat: 10

times Sets: 1

Hold Time: 5 secs Resistance/Time: 0

Sessions: 1 /day

Exercise: Standing Trunk Rotation

STAND WITH YOUR FEET TOGETHER AND YOUR HANDS ON YOUR HIPS. GENTLY AND SLOWLY TWIST YOUR TRUNK TO THE LEFT THEN THE RIGHT.

Repeat: 5

times Sets: 1

Hold Time: 10 secs Resistance/Time: 0

Sessions: 1 /day

Exercise: Standing Calf Stretch

HOLD ON TO THE BACK OF A CHAIR AS ILLUSTRATED. MOVE THE LEG TO BE STRETCHED BACKWARD KEEPING THE KNEE STRAIGHT. MOVE THE TRUNK FORWARD KEEPING THE

HEEL ON THE GROUND.

Repeat: 2

times Sets: 1

Hold Time: 30 secs Resistance/Time: 0

Sessions: 1 /day

Exercise: Standing Hamstring Stretch

WHILE STANDING AND HOLDING ONTO A CHAIR WITH ONE HAND STRAIGHTEN A LEG OUT PLACING THE HEEL ON THE GROUND. LEAN FORWARD STRETCHING TOWARD THE TOES AS

ILLUSTRATED AND MAINTAIN A STRAIGHT KNEE.

Repeat: 2

times Sets: 1

Hold Time: 30 secs Resistance/Time: 0

Sessions: 1 /day

Exercise: Assisted Quadriceps Stretch

WHILE STANDING AND HOLDING ONTO THE BACK OF A CHAIR BEND THE LEG TO BE STRETCHED BEHIND. HAVE YOUR PARTNER GENTLY AND SLOWLY PULL THE HEEL TOWARDS

YOUR BOTTOM AS ILLUSTRATED.

Repeat: 2

times Sets: 1

Hold Time: 30 secs Resistance/Time: 0

Sessions: 1 /day

Exercise: Chest Stretch

WHILE STANDING GRASP THE OTHER HAND BEHIND YOUR BACK. KEEPING THE ELBOWS STRAIGHT SLOWLY RAISE YOUR ARMS UP AS ILLUSTRATED.

Repeat: 2

times Sets: 1

Hold Time: 30 secs Resistance/Time: 0

Sessions: 1 /day

Exercise: Rear Shoulder Stretch

PULL YOUR ARM ACROSS YOUR BODY GENTLY OBTAINING A STRETCH IN THE BACK OF THE

SHOULDER.

Repeat: 2

times Sets: 1

Hold Time: 30 secs Resistance/Time: 0

Sessions: 1 /day

Exercise: Standing Backward Bend

PLACE THE HANDS IN THE SMALL OF THE BACK AND SLOWLY ARCH THE BACKWARDS.

Repeat: 5

times Sets: 1

Hold Time: 5 secs Resistance/Time: 0

Sessions: 1 /day

IN THE SEATED POSITION REACH DOWN BETWEEN YOUR LEGS AND OBTAIN A STRETCH IN

THE LOWER BACK.

Repeat: 5

times Sets: 1

Hold Time: 10 secs Resistance/Time: 0

Sessions: 1 /day

Exercise: Seated Side Bend

REACH THE HAND OVERHEAD AND BEND THE TRUNK TO THE SIDE.

Repeat: 5

times Sets: 1

Hold Time: 5 secs Resistance/Time: 0

Sessions: 1 /day

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