Total Body Stretch for Seniors
1. See your doctor before you begin
any exercise program
2. Begin with a 5-10 minute warm up of light cardio (walking in place,
etc.)
3. Hold each stretch for 10-30 seconds and repeat for 1-3 times.
4. Perform these stretches after a workout or after muscles are
warm from a hot bath or shower.
5. For best results, combine this workout with regular
cardio and a healthy, low-calorie diet.
Click on pictures for
more detailed view.
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Hamstring Stretch
Sit on a bench or on a chair with another chair across from you.
Stretch one leg out, toes up, with the other foot on the floor.
Keep your back straight and abs engaged and bend forward from the hips
until you feel a gentle stretch in the back of your leg. If
you've had a hip replacement, check with your doctor before doing this
stretch.
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Calf Stretch
Stand with hands on the wall for support in split stance--one leg
forward and one leg back. Press the back heel towards the floor
and lean the body forward until you feel a gentle stretch in your
calf. Repeat on the other side.
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Quad Stretch
Do this exercise standing or lying on the
floor. Holding onto a wall or chair for support, bend one knee,
bringing the foot up behind you towards your backside. Grab onto
the foot or ankle with your hand and point the knee towards the floor to
feel a stretch down the front of your thigh. Repeat on the other
side.
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Back Stretch
Clasp your hands together in front of you and round your back
towards the floor, pressing your arms away from your body to feel a
stretch in your upper back.
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Torso Stretch
Sitting or standing, clasp your hands straight up overhead, palms facing
the ceiling. Gently lower to the right side until you feel a
stretch down your left side. Switch sides and repeat.
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Triceps Stretch
Bend the left elbow behind your head and use the right hand to gently
pull the left elbow in further until you feel a stretch in the back of
your arm. Switch sides and repeat.
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