There are many benefits to be had from a stretching program designed for senior citizens. As we age our bodies start to stiffen up and we may develop arthritis , joint pain, and a number of other ailments , all which make us less mobile. Over the years I have developed programs targeted for different levels of mobility of the senior citizen. Everyone can benefit from a stretching program but, one must not simply start stretching without knowing what muscle groups, ligaments, tendons, etc. are involved. There are stretches which can be done from a seated position, stretches which can be done from a prone position, while in bed, and stretches which can be done while standing. There is a vast amount of different stretching routines which can be designed for individual people. Of course if there is a group of people in approximately the same mobility state these stretches can be done in a group setting. I encourage nursing homes, homes for the elderly , and any other facility to implement stretching programs into their daily activities.
Many places neglect this simple yet effective approach to helping the elderly live a more productive and enjoyable life. These programs designed for senior citizens help limber joints by utilizing the stretching techniques specifically targeting problem areas. These programs also help by limbering and strengthening muscle groups, allowing increased mobility and flexibility. Once these programs have been utilized, positive results should begin to be seen within as little as 2 weeks. You will feel better, have better mobility, have more energy and gain a sense of accomplishment. There are programs designed for beginners and also for individuals more advanced. While these programs are designed for the senior citizen, more advanced programs of similar specifications can be used by anyone.
One of the first things rehabilitation clinics do when a patient needs therapy for an injury is start them on mobility exercises. Light at first, just moving through the normal range of motion until gradually building up to full range of motion, or at least what can be expected depending on injury type. A continual routine of target stretches is recommended in most all cases. If we want to remain flexible throughout our lives we should stretch on a continuous basis. Stretch but correctly. A sample stretching routine for a senior citizen may be as follows:
Program Overview
Week 1
Proper Stretching techniques are gone over with emphasis on intensity, methods of
stretching and proper attire.
Week 2
Motivation is discussed and Basic Stretching techniques are taught in a slow
controlled manner, Proper Breathing during stretching is emphasized.
Week 3
Continuation of Stretching techniques. Identification of muscle groups. Isolation
of muscle groups during stretches are discussed.
Week 4
Building a foundation. Begin mobilization exercises. Continuation of Beginner
stretches. Explanation of controlled breathing.
Week 5
Level 2 Stretches are taught. Stress and it's effect on the body. Planning your
routines.
Week 6
Breathing Techniques emphasized. Graceful movement. Continued Foundation stretches.
Flexion versus extension exercises.
Week 7
Intermediate Stretches are taught. Intermediate breathing techniques with flowing movement.
Flexibility stretches. Abduction versus adduction exercises.
Week 8
Review of learned techniques. Application of learned techniques. Begin strength
techniques.
Week 9
Identification and awareness of daily hazards and dangers. Importance of proper
clothing and shoes worn. Importance of resting and sleep.
Week 10
Creating your own routines. Methods of movement. Advanced Breathing techniques.
Importance of proper diet.
Week 11
Review of breathing techniques, review of muscle groups, review of flexibility
stretches, review of strength techniques.
Week 12
Awards Ceremony
Ok, that was a sample of what may be taught in a stretching for seniors class. In the sample routine above there may be numerous mobility levels of the individual members but, all can be addressed by a qualified and caring instructor. We need not simple forget our elderly loved ones, they still, as do we all, need to belong, to feel loved, to feel a sense of wellness. Lots of our senior citizens have no family that visits them while they are in nursing homes and they simply give up or no longer care. I feel that the implementation of stretching classes not only help seniors to move more and to feel better, but these classes give them something to look forward to. I hope this article is given thought by someone who is in a position to implement these type classes into centers for the elderly, nursing homes, etc,