6 Important Sitting Stretches for Seniors to Do Daily
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- Опубликовано: 12 дек 2023
- Are you a senior, or elderly or you are still young but feel old because you complain of bodyaches and less flexibility? And constantly have low back pain, shoulder pain, knee pain or body stiffness?
In this video I’m going to show you 6 chair yoga sitting exercises that you can do at home or at work or anywhere, to improve your flexibility, decrease pain, improve strength, and balance. And whether you are a beginner or have been a long time practitioner of stretching or yoga, these exercises will be easy but challenging enough for you.
Chair yoga is a great way to practice daily stretches, specially for seniors, without putting too much stress on your joints, and it can also help you with stress relief, pain management, improve circulation, and mood. All you need is a sturdy chair, some enough space, and a just a few minutes of your precious time.
Seated Mountain Pose: This pose helps you to engage your core, align your spine, and calm your mind. Sit up straight on your chair, with your feet flat on the floor and your knees at a 90-degree angle. Make sure you have some space between your knees, about the width of your fist. As you inhale, lift your arms out to the sides and then up over your head, bringing your palms together. As you exhale, lower your arms down to your sides, and relax your shoulders. Repeat this a few times, feeling your spine lengthen and your chest open.
Neck Stretches: Keep your spine straight and your hands on your lap. As you inhale, lift your chin up slightly and look at the ceiling. As you exhale, lower your chin down close to your chin and feel a gentle stretch in the back of your neck. Do this a few times, and then return to the center. Now, as you inhale, turn your head to the right and look over your right shoulder. As you exhale, turn your head to the left and look over your left shoulder. Do this a few times, and then return to the center. Finally, as you inhale, tilt your right ear towards your right shoulder, letting the weight of your head stretch the side of your neck. As you exhale, release your hand and bring your head back to the center. Do the same on the other side, tilting your left ear towards your left shoulder.
Side Stretches: Keep your spine straight and your feet flat on the floor. As you inhale, lift your right arm up and reach it over your head, bending your torso to the left. As you exhale, lower your right arm down and bring your torso back to the center. Do the same on the other side. This pose can help you open your chest, improve your breathing, and enhance your posture.
Twists: These twists can help you massage your internal organs, stimulate your digestion, and detoxify your body. Keep your spine straight and your feet flat on the floor. As you inhale, lift your right arm up and place it behind your chair, grabbing the back of the chair with your hand. As you exhale, twist your torso to the right, looking over your right shoulder. Hold this position for a few breaths, and then release. Do the same on the other side. These twists can help you loosen your spine, relieve back pain, and improve your circulation.
Leg Stretches: Keep your spine straight and your feet flat on the floor. As you inhale, lift your right leg up and extend it in front of you, keeping your knee slightly bent. As you exhale, lower your right leg down and place your foot back on the floor. Do the same on the other side. This pose can help you tone your thighs, calves, and ankles, and improve your coordination.
Ankle Circles: Keep your spine straight and your feet flat on the floor. As you inhale, lift your right foot off the floor and rotate it clockwise, making a circle with your ankle. As you exhale, lower your right foot back on the floor. Do the same on the other side. Repeat this a few times, alternating directions and feet.
Thank you for watching and have a great day! Namaste!
#stroke #parkinsons #parkinsonsexercise
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Disclaimer:
This video should not replace the necessity of visiting your doctor or getting your occupational therapy session done. Please consult your primary care physician before doing any of this. The video is for educational purposes only.
By performing any fitness exercises, you are performing them at your own risk. Skills and wellness will not be responsible or liable for any injury or harm you sustain as a result of our fitness program.
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Affiliate Disclaimer: the links for the products will lead you to an online store which I may or may not earn a little amount when you order. This will greatly help in continuing to make Occupational Therapy videos. 
Хобби
Thank you… very nice, simple but useful excercise
I really love you and believe in you am an old woman with diabetic about 60 leg problem eyes nearly the whole body am doing your exercises
God bless you
Adaptable. Not a bad routine!
Adaptable. Thank you.
Adaptable. It is my first time. I am recovering from a illness. I walk, but my doc said I needed stretching. My muscles are very tight. In my little town there is a back light for PT, so he suggested I find online video. Thank you! I committed to do this every day. I will not give up. 😊❤
sometimes the culprit is really being tight.. im happy to be of help
Adaptable
Adaptable, thank you.
adaptability
very good
Adaptive
Very good exercise. Tqvm
Thank you.adaptable
You are welcome
Nathan,
You have been a Blessing to me. Thank you so much.
Adaptable ❤
Adaptable!Thank you so much. Getting Started.
Adaptable day 1 thank u so much
Start of a better you. What’s your goal?
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Adaptable! the PT I was going to did nothing for me. Watching your videos every day has helped immensely
Adaptable. Thank you so much
ADAPTABLE Day 4
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Adaptable😊
Thank you and God bless you
I find all exercises very valuable ty
Adaptable.
I do these every morning before I start my day they 😊are very good and helpful. Adaptable.
Adaptable.
. Thank you
Love the settled yoga exercises, have you got any exercises to help my lungs, I suffer from bad epilepsy fits and they put a strain having them on my lungs, when I can’t breathe you are so cool❤👍😁
Thank you Nathan
Adaptable.Thanks!
Adaptable. I’m 70 and have fibromyalgia and lower back/SI joint problems. Difficult for me to leave the house much, because my husband has vascular Dementia and Alzheimer. Is it possible for you to make a short YOGA video for Chronic pain, especially for lower back?
Million thanks!!!🌻
Noted. 🙏🏼
Adaptable. Thanks
Adaptable. Love your exercises... Thank you.
Awesome. Keep imoroving. Woooop wooop
First time. Needed help. 79.
ADAPTABLE DAY 5
Good stretches, adaptability
Adaptable Day 1
Greetings, I am experiencing all those things you mentioned!
Thank you for your help.
you are welcome... i hope you will get some relief
ADAPTABLE Day 7
ADAPTABLE
Adaptable!
Awesome work
Wow.
Thank you Dr.
Most welcome!
ADAPTABLE...
ADAPTABLE Day 3
Nice job. When you feel that it got easier, try doing them in standing position with a walker or chair for safety
Adaptable!
Just found your channel! Broke my femur and hummaris 3 years ago and couldn't afford physical therapy. Thank you .
I think this will help alot.
you are welcome.. stay flexible and mobile
ADAPTABLE!
Adaptable T am Grateful Rga
nk you so much
Thanks!
Welcome!
Excellent 👍👍😊❤
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Keep up the good job keep safe 😊
Adaptable xx
Adaptable day 2
Adaptable 👍✅
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Adaptable for day to your channel it was very helpful and worked ❤
Awesoooome. Im glad to help
Yes senior
ADAPTABLE DAY 8
Adaptable 😅😊❤
ADA0TABLE Day 5
I am getting more adaptable 👍😁
❤❤
Adaptable 😅
keep stretching... wooohoo
Adaptability
Àdaptable
Stay moving. 🙏🏼🙏🏼🙏🏼
Adaptation
Bisaya ka? Naa ka sa pinas?
ADAPTABLE DAY 6
Adaptable
Do you have a session on how to help with a broken tail bones?
Unfortunately, none. But walking is your best option. Or swimming to move your legs because we cannot move our tail bones
@@SKILLSANDWELLNESS Thank you for the advise. I like your other videos.
EL Baraaka
Divine Blessings
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Always Say EL Baraaka
Divine Blessings
EL Salaam
Divine Blessings
To EL RABB ALLAH💚💚👑👑
Never Balim That Is Idolatry
Always EL HAMDU ALLAH💚💚👑👑
EL HAMDU ALLAH💚💚👑👑
DIVINE PRAISES TO THE TRUE AND LIVING THE DEITY EL AZZIZU THE DIVINE ALMIGHTY EL KHALIQU THE DIVINE CREATOR EL RABB ALLAH💚💚👑👑
Shukran Jazileen
Ismaaiyl Melchior Annutu Abdullah Muhammad
Azziz EL💚💚👑👑 A Moor Nubian Indigenous American Sovereign U.S. Citizen Of The Republic Of The United States Of America The Sovereign Country Not The Now Defunct United States Of America For Profit Corporation....
Ismaaiyl Melchior Annutu Abdullah Muhammad
Azziz EL💚💚👑👑 A Moor Nubian Indigenous American Sovereign Being A Muslim💚 One Of Peace💚 One Who Fulfills The Will Of EL RABB ALLAH💚💚👑👑
Read THE HOLY QUR'AN💚👑114BOOKS
ALL PRAISES IS DO UNTO THE TRUE AND LIVING THE DEITY EL AZZIZU THE DIVINE ALMIGHTY EL KHALIQU THE DIVINE CREATOR EL YAHUWAH EL YAHAWAH EL RABB ALLAH💚💚👑👑
Adaptabĺe
Adaptabe
Post stroke stiffor sticky back tight loose physiotherapy
Suggestion for some who cant understand english. You might speak filipino then subtitle english.
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Adaptable day 2
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great job. woohooo
ADAPTABLE Day 7
Wow. Day 7 on this? Nice
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stay flexy my friend
Adaptable
Good job. How did you feel after?
Adaptable
Adaptable
Adaptable