Range of motion exercises for the elderly are specifically designed to be as gentle and easy as possible. Simply by focusing on the 5 major joints that cause the biggest decrease in range of motion you can get back to reaching, bending and moving like you used to as quickly as possible.
What causes a low range of motion?
A noticeable decline in range of motion is typically caused by inactivity, a loss of joint fluid & stiffening muscles. However, you can often fix your joint & muscle problems just by focusing on the first part: getting active.
What is the best way to improve range of motion for seniors?
The best way to get active so that you improve your range of motion is very, very easy: stretch daily.
By including a series of gentle stretches and exercises into your day, you’ll slowly start to get your flexibility & range motion back… and it doesn’t even need to take more than 10 minutes!
What are the benefits of range of motion exercises & stretches?
- Relieves tension in your muscles
- Increases joint fluid
- Unlocks stiff joints
- Brings spine back into alignment
- Improves posture
- Muscles regain their elasticity
- Relieves aches & pains
- Increases range of motion in shoulders, spine & hips
- Leads to improved mobility
- Allows you to remain active & independent
The 5 Best Range Of Motion Exercises For The Elderly
These are the most common joints that restrict our range of motion:
- Neck
- Shoulders
- Upper Back
- Lower Back
- Hips
By gently stretching & mobilizing these areas you’ll unlock your joints & free your muscles from stiffness so you can reach, bend & move to your full range of motion.
1. Neck Mobilization With Chin Tucks, Tilts & Turns
How to do it:
- Sit up tall & look straight ahead.
- Bring your left ear up & lower your right ear towards your shoulder by tilting your head.
- Hold for a breath then switch sides.
- Return to starting position.
- Exhale & turn head to the left.
- Inhale & return to starting position.
- Exhale & turn head to the right.
- Inhale & return to starting position.
- Repeat 5 times in each direction.
- Return to starting position.
- Tilt head up, looking towards ceiling.
- Hold for a breath then tuck chin & lower forehead forward.
- Repeat 5 times in each direction.
2. Shoulder Rolls
How to do it:
- Inhale & bring shoulders up around the ears.
- Roll shoulders forward & draw them back down as you exhale.
- Repeat twice. Change directions. Repeat twice in opposite direction.
3. Modified Cat Cow Pose For Upper Back Release
- Sit up straight in your chair.
- Interlace your fingers & turn palms to face away from you.
- Lift arms to chest height.
- Inhale & arch your back, allowing your arms to move up as you lift your head to look up.
- Exhale & round your back, allowing your arms to move down in front of you as you look down.
- Repeat 10 times.
4. Seated Spinal Twist For Low Back Release
- Cross your right leg over your left leg.
- Inhale & twist from your navel.
- Reach back to hold onto the back of your chair with one hand while pressing into your knee with your other hand.
- Hold for 20 seconds.
- Return to starting position & switch sides. Hold for 20 seconds.
5. Seated Leg Lifts For Hip Mobility
- Sit up straight in your chair.
- Lift up one knee then extend your leg out in front of you.
- Bend the knee & lower your foot back to the ground.
- Repeat 5 times. Switch sides & repeat 5 times with your other leg.
Do each of these range of motion exercises for the elderly once a day and you’ll see a big improvement in no time! Often it’s a lot easier to do exercises when you have someone showing you exactly how to do them step by step. If you want a simple to follow along with routine, check out the Daily Stretches For Full Mobility class!
