Range of motion exercises are important for seniors to help maintain joint flexibility, improve circulation, and reduce the risk of injury. Here are some basic range of motion exercises that seniors can perform. Please note that it’s essential to consult with a healthcare professional before starting any new exercise program, especially if you have any existing medical conditions or mobility issues.
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Neck Rotation:
Sit or stand up straight.
Slowly turn your head to the right, trying to look ov er your shoulder.
Hold for a few seconds, then return to the center.
Repeat on the left side.
Perform 5-10 rotations on each side.
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Neck Tilt:
Sit or stand up straight.
Slowly tilt your head to the right, bringing your right ear toward your right shoulder.
Hold for a few seconds, then return to the center.
Repeat on the left side.
Performs 5-10 tilts on each side.
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Shoulder Rolls:
Sit or stand straight with your arms at your sides.
Slowly roll your shoulders forward in a circular motion.
After a few rotations, reverse and roll your shoulders backwards.
Perform 10-15 rolls in each direction.
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Arm Raises:
Sit or stand with your arms at your sides.
Raise your right arm straight in front of you as high as comfortably possible.
Hold for a few seconds, then lower it.
Repeat with your left arm.
Perform 5-10 raises with each arm.
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Arm Circles:
Stand or sit with your arms extended straight out to the sides.
Make small circles with your arms in a forward direction.
After a few rotations, reverse and make small circles in a backward direction.
Perform 10-15 circles in each direction.
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Ankle Alphabet:
Sit in a chair with your feet flat on the floor.
Lift your right foot off the ground.
Pretend you’re writing the alphabet with your big toe.
Repeat with your left foot.
Complete the alphabet with each foot.
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Knee Extension:
Sit in a chair with your feet flat on the floor.
Slowly extend your right leg, lifting it off the floor.
Hold for a few seconds, then lower it.
Repeat with your left leg.
Perform 5-10 extensions with each leg.
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Seated Leg Swings:
Sit on the edge of a chair with your feet flat on the floor.
Hold onto the sides of the chair for balance.
Swing your right leg forward and backward in a controlled manner.
Repeat with your left leg.
Perform 10-15 swings with each leg.
These exercises can help seniors maintain or improve their range of motion. It’s essential to perform them slowly and gently, never forcing a movement. If you experience pain or discomfort while doing any of these exercises, stop immediately and consult with a healthcare professional. Additionally, consider incorporating these exercises into a daily routine for best results.