Month: November 2018
Armchair Exercises for the Elderly Armchair Exercises for the Elderly by gladeve
Armchair exercises are ideal and suitable for the person that finds it difficult to get up and move around so these armchair exercises will help. Try moving your arms, legs, shoulders and feet around every 30 minutes just for a minute or two, this will help to keep the circulation in the body moving.
Here are a few exercises to try, not only will they help to keep you warm but will help with mobility and fitness.
Feet and ToesLift your feet a few inches off the floor a couple of inches and wiggle your toes.
Now, slowly lower your legs to floor then slowly raise them back up until the knee joint is locked. Repeat a few times.
Keeping your feet off the floor, extend your legs and push your feet forward as if pointing at something in the distance with your toes, hold for a few seconds then pull your feet back, pointing the toes to towards the ceiling.
Put both feet back on the floor, hip width apart, and come up onto the balls of your feet, lifting your heels off the floor. Hold for a few seconds then relax and repeat a few times.
With your feet flat on the floor, lift one foot at a time and slowly rotate your ankles around in small circles (both directions) to loosen off any excess tension.
LegsAfter your feet, move your attention to your lower legs and calf muscles.
Sit up straight and tense the lower leg muscles, holding for a few seconds, feeling the various muscles contract before relaxing. Repeat three times.
Relax and bring your attention to the upper legs. Tense the upper leg muscles and hold for a few seconds, Repeat three times, again building up the tension to your maximum each time.
Sit with your feet hip width apart and come up onto the balls of your feet, lifting your heels off the floor. Push your legs down as if trying to push your heels back onto the floor, whilst resisting and tensing the legs so that the heels dont actually go back to the floor. Relax and repeat several times.
Next, sit with your feet hip width apart, but with your knees together. Start squeezing your knees together and tense your upper leg muscles. Do this several times, gradually building with each one up to your maximum effort.
Stay in the same position, but this time put your hands on the outside of your knees. Push outwards, trying to open your knees apart, but resist with your hands so that they dont open. Start slowly, building to your maximum effort.
HandsWiggle your fingers quickly for a few seconds on both hands.
Then open and close your hands quickly, extending your fingers to the maximum and making a fist each time you close your hand.
Relax your hands and wrists and give them a good shake as if youve just washed them then realized there is nothing to dry them on.
Stop shaking and gently bend and rotate your wrists through their full range of movement. Add light pressure by gently pushing the hand forward and back from the wrist with the opposite hand.
When we say the upper body, were talking arms, shoulders, chest and back.
Raise both arms horizontally, out to your sides, shoulder height as if you were doing an impression of an aeroplane. Push out your arms in both directions, reaching as far out as physically possible, feeling the stretch across your back and chest.
Relax from this stretch but keep your arms out straight and start to move them very slowly in small circles as if running your finger around the outside rim of a coin. Do ten small circles forward, then ten small circles backwards.Relax the arms and shake them off.
Put both hands together as if you have just clapped, hold them out in front of you, elbows raised and push your hands together as hard as you can, tensing your arms, chest, shoulders and back for 10 seconds when you do this properly your upper body will physically start to shake with the effort.
Put both hands together behind your back, palms together, and again push to your maximum effort, tensing your arms, chest, shoulders and back for 10 seconds.
Neck and headOkay, move your attention to your head and neck. Your neck and spine are very delicate and should only ever be exercised slowly and gently, and without tension, particularly when rotating the head in a circular motion. Never force movements, and dont do anything that hurts.
Slowly drop your head forward, taking your chin to your chest for a few of seconds.
Bring your head back to its normal position then take it slowly backwards. Again, hold for a few seconds.
With the head tilted back, drop your mouth open and slowly close again, pushing the chin forward. Perform several times.
Bring head back to normal centre position, looking forward. Look to the left side, hold for a few seconds, then change to the right side and hold for a few seconds.
Bring your head back to its normal position, drop your chin to the chest and slowly roll your head in a gentle, relaxed circular motion. Do this several times in both directions, slowly easing out any tensions and stiffness.
Well done, youve finished.
You can perform armchair exercises anywhere
Try to keep a regular routine to help you stick with these exercises. Maybe you could perform them every time a certain TV programme is on, or at a particular time of the day, whatever suits you best and whatever keeps you in a good routine.
Do these simple, exercises regularly and youll soon notice a increase in your strength, flexibility and mobility. And believe me, once youve started to build these energising attributes, youll want to keep them.
For further information on this topic and more articleson care of the elderly please go to http://www.nursingcareguide.com
For further information on care of the elderly along with a choice of Care and Nursing Homes in the uk go to http://www.nursingcareguide.com
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