Senior Fitness – Stretching Exercises
Currently, China has entered an aging society with an increasing number of elderly people, and the demand for medical care and elderly services is becoming more prominent. Due to entering old age, the elderly population's physical condition has declined, and their resilience and tolerance have also decreased. Appropriate physical exercise is an important way to prolong life and scientific health. Now, not only young people like to exercise, but many elderly people have also joined the ranks of fitness, and the age range of fitness is constantly expanding to promote (national fitness).
Stretching exercises can increase the range of motion of the joints, improve body posture, and help release muscle tension and soreness, reducing the risk of injury. It also helps improve the body's circulation and balance and coordination ability.
These actions can improve the elderly's physical condition from the inside out, making them healthier. When the elderly are doing these actions, they must first do some body warm-up, and if they cannot do it to the standard, they must not force themselves.
1Butterfly Stretch Function: Promotes blood circulation quickly, allowing the back and waist to better drain.
Method: First sit flat on the ground, back straight, bend knees outwards; feet firmly pressed against the ground; press down on the knees, hold for 30 seconds. Repeat 2-3 times per set, do at least one set per day. Determine the training time and intensity according to your own tolerance, don't use too much force.
1Supine Stretch
Function: Helps open the hip joint, relieving discomfort caused by prolonged sitting on the sciatic nerve. Method: Lie on a blanket, bend both knees towards the sides, feet relative, legs naturally open, both hands placed comfortably, maintain the action for 1 minute, take a rest, combine with your own situation, do 3-5 sets.
1Cat and Camel Stretch
Function: This action stretches a large range, extending the back, and can also open the joints of the shoulders, relieving shoulder pain while also benefiting the heart and lungs.
Method: 1, four limbs on the ground, both arms and legs at a 90-degree angle to the body. Take a deep breath, curl your back like a cat, hold for 15-30 seconds. 2, kneel on the mat, both hands and body close to the ground, slowly stretch through lifting the shoulders to move the waist and back, can be used as a strength training, repeat 2-4 times.1Toe Curl
Function: Effectively strengthens the feet, toes and ankles' bearing capacity; effectively stimulates the six meridians in the lower body, squeezes the front side of the ankle. Helps open the spleen meridian, liver meridian, gallbladder meridian, and stomach meridian.
Method: Hook both feet's toes, feet's toes palm touching the ground, hips sitting on both knees, both hands spread on both knees, using feet's strength to support the body, looking forward.
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