National Institute on Aging Flexibility Exercises

Posted on by

ace, age 66, has found that stretching exercises have become an important addition to her new exercise routine:

outline of someone stretching“I grew up on a farm and continued farming after I married. So, I was used to hard work and plenty of physical activity. When my son and his family took over running the farm, I needed to start a new exercise routine. Now, I begin most mornings with a walk and stretches. Good thing, too! The stretching keeps me limber, and the walking gives me plenty of stamina to keep up with my seven grandchildren. Exercise helps me stay active in their lives, and that makes it all worthwhile.”

For more exercises check out web site at the bottom of the blog entry.

back leg muscle stretch. 
  1. Lie on your back with left knee bent and left foot flat on the floor.
  2. Raise right leg, keeping knee slightly bent.
  3. Reach up and grasp right leg with both hands. Keep head and shoulders flat on the floor.
  4. Gently pull right leg toward your body until you feel a stretch in the back of your leg.
  5. Hold position for 10-30 seconds.
  6. Repeat at least 3-5 times.woman doing Back of Leg (Floor) stretch
  7. Repeat at least 3-5 times with left leg.
T

 back leg muscle stretch
  1. Lie on your back with left knee bent and left foot flat on the floor.
  2. Raise right leg, keeping knee slightly bent.
  3. Reach up and grasp right leg with both hands. Keep head and shoulders flat on the floor.
  4. Gently pull right leg toward your body until you feel a stretch in the back of your leg.
  5. Hold position for 10-30 seconds.woman doing Back of Leg stretch
  6. Repeat at least 3-5 times.
  7. Repeat at least 3-5 times with left leg.

THIGH MUSCLES STRETCH
  1. Lwoman doing Thigh (Floor) stretchie on your side with legs straight and knees together.
  2. Rest your head on your arm.
  3. Bend top knee and reach back and grab the top of your foot. If you can’t reach your foot, loop a resistance band, belt, or towel over your foot and hold both ends.
  4. Gently pull your leg until you feel a stretch in your thigh.
  5. Hold position for 10-30 seconds.
  6. Repeat at least 3-5 times.
  7. Repeat at least 3-5 times with your other leg.

thigh muscles STRETCH
 

 
  1. Stand behind a sturwoman doing Thigh (Standing) stretchdy chair with your feet shoulder-width apart and your knees straight, but not locked.
  2. Hold on to the chair for balance with your right hand.
  3. Bend your left leg back and grab your foot in your left hand. Keep your knee pointed to the floor. If you can’t grab your ankle, loop a resistance band, belt, or towel around your foot and hold both ends.
  4. Gently pull your leg until you feel a stretch in your thigh.
  5. Hold position for 10-30 seconds.
  6. Repeat at least 3-5 times.
  7. Repeat at least 3-5 times with your right

https://www.nia.nih.gov/health/publication/exercise-physical-activity/sample-exercises-flexibility