6 Flexibility Exercises for Older Adults from Go4Life

6 Flexibility Exercises for Older Adults from Go4Life


– This is Jim,
we’re in his art studio to show you
some flexibility exercises, which you should do
after every exercise routine. Flexibility
is going to help you in simple everyday tasks
like getting dressed, even buckling your seatbelt,
and painting. Flexibility exercises
should be done after you do
your strength exercises and also after
other physical activities, like gardening, running,
playing tennis and painting. – Alright.
– The first flexibility exercise that we’re going to do, is we’re going to use
these towels as props. So, what I’d like you to do
is go ahead hold this for me, I’m going to demonstrate first, so I’m going to
take the towel, I’m going to put it over,
sorry about that, put it over my right shoulder,
and then, I’m going to stand up straight,
abs in, shoulders back and pull down
with my left arm, stretching my right shoulder
and arm. This is called
the Arm and Shoulder Stretch and you’re going to do it
three to five times. Each time you do it,
you’re going to hold it for ten seconds,
so you’ve got your right arm up, left arm behind you, and go ahead and stretch,
pulling down. Now remember, stretching
is just a slight tension, no pain. What I want you to do is hold
that stretch for ten seconds. – Ten seconds! – Yes, ten seconds,
and you’re going to do it three to five times
on each side, and then do it again, ok? So let’s do it for
five more, four more, now keep that posture
good for me, three and feet are
shoulder distance apart, two and one, relax. Now, other arm. – Other arm.
– So hold on to that, flip it over, now,
sometimes you’re tighter on one side than the other. – Wow, this is harder
for some reason. – This arm
is definitely tighter! So what I want you to do, try and keep that shoulder,
see, this, this shoulder is tighter also,
so pull down, breathe. – Breathe. – When you relax,
it allows you to stretch, or get a better stretch,
remember, just a slight tension,
if you feel any pain, that’s when you back off. So what I want you to do
is hold it for five, four, three, two, relax, ok. And once again,
hold it down, for ten, nine, eight, seven,
don’t turn that way, so I can see you,
three, two and relax, you’ve got one more to do. – Alright. – Ok, take it down
and stretch for ten, nine, eight, seven, six,
five, four, three, two and one and relax,
you’re done. Now, could you feel
that stretch? – Ready to paint
a masterpiece now! – Great! – Great, it’s fabulous,
very loose. Sandy: Good!
– Oh, that feels terrific! Question,
you pull this arm down as far as you can get it,
is that the idea? – Just slight tension,
no pain. – Slight tension. – Because remember,
stretching is… there’s no pain involved,
if you feel a discomfort, bring it back up some, ok? Good question though. – Ok. – Jim, this is
a stretching exercise that’s going to help
your back, ok? Ok, so what
I want you to do, let’s go ahead and sit forward
in the chairs, now I want you to relax
everything, relax your shoulders,
take a nice deep breath in. Now, if you’ve had
back surgery, this might not be a stretch
that you want to do unless you talk
to your doctor first. Now you’re ok with that,
aren’t you? – Correct, I don’t have
any problems. – Perfect.
– Everything else, but. – Ok, well,
head up, abs in, pull those shoulders back
for me. What I like you to do is
reach back with your left hand, and take the right hand on
the outside of the left thigh, and twist,
turning and holding. Now I want you to take
another nice deep breath, and just relax
into the stretch and what we’re going to do is we’re going to hold this stretch
for ten to thirty seconds, but for today we’re just
going to hold it for ten seconds. And we’re going to bring it back
to face forward. – How does that feel?
– Good. – Can you feel
a little bit of a stretch? – Yeah. – Ok, you look like
you’re pretty good, so let’s take it back,
left hand back again, right hand on the outside
of the left thigh and stretch, turning, once again
take a nice deep breath just to relax
into the stretch. Now you would do this three
to five times on each side, so we’re going to do it
one more time, so take it back to
the forward position, and ok, here we go,
last time. And reach over
with the right hand and stretch back… and hold
for five, four, three, two and bring it back
to the forward position, ok. – Ok. – You ready to do
the other side? – Yeah. – Now, how did that feel,
was it…? – It felt good.
– Do you think you can make that stretch
a little bit more? I mean, can you take it
a little bit more intense? – Let’s go to the limit. – Ok, let’s take it,
here we go. This time,
instead of just reaching the back of the chair
like this, what we are going to do is
reach way up high, turning and just doing
the same stretch but reaching
a little bit further back. Ok, now your goal
is to hold that stretch for about thirty seconds. So, but once again,
we’re just holding for about ten seconds… and we’re going to go ahead and come back to
the face forward position. How’d that,
can you feel the intensity? – Yeah. – Can you feel
a little stretch in that back? – A little stretch,
feels good. – Ok, let’s take it
back again, here we go, reaching back all the way
to the back of the chair and turning, keeping
those shoulders back, abs in, nice deep breath and back to that forward position, we’ve got one more to go,
Jim, ok? – Alright.
– Here we go, take it back, way up high
on the back of the chair… and hold for five, four,
three, two, and one. Back to face forward, ok,
do you think you can add that to your routine each day? – Absolutely.
– It’s a great stretch. You may not think
about your ankles often, but they’re essential
for every step you take. Stretching your ankles
goes a long way in helping with balance, going up and down
the stairs safely and even preventing falls. Bud here is going to help by
demonstrating Ankle Stretches. – Hi, Bud!
– Hi. – How are you doing? – Good,
how are you doing, Sandy? – Oh, fantastic.
– Good. – Ok, you ready
to get to work? – Always!
– Ok, what we’re going to do, we’re going to sit
on the edge of a bench, or a sturdy chair. We’re going to lean back,
just a little bit, ok? – Ok.
– Draw those abs in tight, we’re going to lean back, we’re going to take
those legs out straight. Now, if you’re short on time,
you can do double leg stretches, but, what we’re going to do, is we’re going to start out
with single ankle stretches. – Oh, ok!
– Right leg first, ok? – Right.
– Stretch that ankle down, pointing your toe
away from you, ok? – Uh-huh. – Hold that stretch
for ten to thirty seconds, bring it back up,
you’re going to push down again. Now, you’d want to do this
three to five times, and bring it back up. Now, do you feel
a slight stretch on the back of your leg? – I sure do. – Good, that means
you’re doing it properly. – Good!
– Let’s take it back down again, point that toe, bring it back up, ok, now,
left leg, here we go, point the left toe away from you as far as you can, can you feel a little
bit of a stretch? – Uh-huh, I sure do.
– Now, remember, stretching is just
a slight tension, no pain. The more you do this, you are going to increase
that range of motion. Let’s do one more. – Ok. – And take it down, ok, perfect form here. Now we’re going to do
a double ankle stretch, but we’re going to make sure
we hold the stretch for ten seconds each way. – Ok. – First, we’re going to
point the toes down, ten seconds, here we go, we’ve got five more seconds, that’s great. Now, can you feel the stretch
in the back of your legs? – I sure can. – Perfect, that means
you’re doing it right. Take it up, point towards
the ceiling or your body. – For ten seconds.
– Three more seconds. And let’s take it down again
and hold it, here we go,
back up towards you, you’ve got one more time to do,
ready? Now, the more you do this, the better your flexibility
is going to get, and maybe tomorrow
when you get out of bed, those ankles aren’t
going to be quite so stiff. – I hope so. – That’d be a good thing,
wouldn’t it? – It sure would. – Bring it back up,
we’ve got ten seconds and hold, hold, hold,
five more, last two, one. Keep up the good work, Bud. – Thank you! – Jerry, we’re going to do
three exercises today. The first exercise
is going to be getting down on the floor
exercise. The second one, stretching
the backs of the legs or your hamstrings,
the third one, we’ll be getting back
off the floor. Now these are
important movements because you need them
in everyday life, because how often do you need to
get up and down off the floor? – Enough. – Yeah, well, you need them
to get down on the floor if you want to play
with your grandkids, or what if you drop something? – Uh, I do that
all the time! – That’s right! So what we’re going to do is
we’re going to take it one step at a time,
very slowly. I want you to grasp the chair, on both sides of the chair. Take your right knee down,
to a bent knee. Go ahead, take that left leg
down to a bent knee position, we’re going to reach out
with our left hand, rolling our hips down, take it to a reclined position
back to your elbows, straighten those legs out
for me, and just go ahead and take it
all the way down. – Comfortable?
– Uh-huh. – Ok, good. That was a great job,
what we’re going to do next is the hamstring stretch
or the Back of the Leg Stretch. So what I want you to do
is take that left leg, bring it
to a bent knee position, foot flat on the floor, we’re going to bring
that right leg up straight. As you bring it up,
it’s going to bend slightly, grab behind the calf muscle,
give a slight tug, just a slight tension now,
breathe in through your nose, out through your mouth,
relax, hold that stretch
for ten to thirty seconds and we’re going to
take it back down. We’re going to do it again, so we’re going to take that leg
to a straight leg position, bring that right leg up. As it comes up,
it’s going to slightly bend, grab behind the calf muscle
if you can reach it and bring it to slight tension. As you’re bringing it forward, I want you to take
a nice deep breath, in through your nose,
out through your mouth, relax, hold,
ten to thirty seconds. Let’s go ahead
and take that leg back down. Now as you’re taking it
back down, you can take it to
a straight leg or a bent knee, now we’re going to
bring it back up. Grab behind the calf,
in through your nose, out through your mouth,
relax, hold, ten to thirty seconds,
and take it down. Now what we’re going to do, is we’re going to go ahead
and do the other leg, so let’s straighten
both legs out, bring that right leg up
to a bent knee position now, foot flat
on the floor, bring the left leg up,
straight, let it bend, grab behind the calf,
bring it to slight tension, breathe in through your nose, out through your mouth, relax, hold ten to thirty seconds. Take it back down,
how’d that feel? – Good!
– Good! Ok, Jerry,
that was a great job, so here’s what
we need to do, we need to get back up
off the floor. – Ok. – Ok, so let’s go up
to a bent elbow position, kind of like you’d watch TV, lean over to your left side, roll over, take the right hand, just so you can get up
to your knees position, grasp the outside of both,
with both hands, take the right leg up,
left leg up, draw the abs in tight,
stand up straight, and good job! Stretching your hip
and inner thigh muscle is a great way
to keep from getting sore. It’s also gonna
loosen up those muscles that you use to get up and down
off the floor, which Mitter and I
are going to do right now. Mitter, you ready? Here’s what I want you to do,
let’s go ahead, feet shoulder width apart,
we’re going to, you’re just going to mirror
what I do, ok? So let’s start out, one knee down, the other,
now what we’re going to do, we’re going to lean this way, take it down, slowly. Bringing the knees around, and taking it down
to one elbow, the other, and lay flat on your back, relaxing, isn’t it? Ok, now this is
a stretching exercise, so you want to stay relaxed. Let’s go ahead, bring both knees
up to a bent knee position, feet flat on the floor. I’d like you to keep
your hips flat on the floor and shoulders flat on the floor
at all times. Ok, we’re going to take
the right leg down, but what I want you to do is I want you to
take it down slowly. – Ok. – Breathe in, and out
and just hold it down there, each stretch you want to hold
ten to thirty seconds. And take it back up. You’ll do three to five
repetitions of each leg, but right now we’re working
the right leg, take it down again, hold, relax, bring it back up. Now what you want to do
is make sure that other leg stays up nice and straight
for me, ok, let’s take that right leg
down again. – All the way? – As far as it will go. Stretching is just
slight tension, no pain. So if you feel any discomfort, take it up a little bit,
how’s it feeling? – Pretty good, I can.
– Can you feel it? – I can feel
the stretch, yeah. – Good.
– Yeah. – Ok, now what
we’re going to do is we’re going to go up,
both legs are up, now we’re going to do
the left leg. – Same way like we did
with the right? – Same way,
nice and slow, relax. The more you do this, the bigger the range of motion
will get. Bring it back up,
now wait for my cue, ok? Let’s take it back down, you want to hold
these stretches, thirty seconds
can seem like a long time. Ok, let’s bring it back up, ok. You’re doing a great job here.
– Thank you! – Let’s take it back down,
last time. – The left? – Let’s bring it down
slowly, left leg. – I can feel it, yeah. – And bring it back up, ok. Now, once again, you do this
three to five times, thirty seconds,
for each stretch. But what we’re going to do now
is we’re going to get back up. So let’s take it up
to bent elbows, like this. Ok, now you’re going to
take this arm, you’re going to roll over
to your hip and what we’re going to do
is get to one knee, the other knee,
and then once again one knee, the other knee,
and great job! – Wow! – You did a wonderful job, – can you feel that stretch?
– Yes, I can. – These are great
exercises and stretches, you can do these everyday
if you want to. – Perfect.
– Ok, good job. – Thank you, Sandy!
– You’re welcome. This is an all-over stretch, not only because
it stretches you all over, but once you’ve
completed this chapter, your physical activity and
exercise program is all over. This is a Buddy Stretch, we have Susana and Luis here
to help us. Now this stretch is going to
stretch your back, your shoulders, your arms,
and your legs. So what I’d like you to do
is pick up the towel, right about there, perfect,
now, this is, you’re going to be like
a see-saw back and forth. Now you don’t want to
pull too hard because we don’t want to
hurt either of you. So go ahead,
I want you to relax, nice deep breath,
and lean back, and we’re going to hold
each stretch for about ten seconds, so lean back, Luis,
and there we go, Susana, that’s great! Now, can you feel
your back stretching? – Mm-hm.
– Just a little bit? – Oh, yes! – That feels good?
– It feels great! – Ok, now, Luis,
you’re coming forward, Susana,
you’re leaning back, now take it nice and slow, I like how you’ve got
these arms extended, stretching
those shoulders out, you’re making him work here,
I like that. – Ok, let’s do, four.
– Got to make him work. – Three, two, and one
and take it back, here we go. Now you would normally do this
three to five times holding ten seconds
on each side. So, let’s take it back, Susana,
you’re leaning back now. Now can you feel
the stretch in your legs? – I certainly can, down here.
– How about you, Luis? – This is great,
great form. – Ok, what we’re going to do, come forward,
hold right there, put the towel down
for just a second. What I’d like to do is
reposition your legs. I want you
to take your feet in, just a wee bit, here we go,
now, grab the towel. This is going to change
the stretch just a little bit. When we had the legs
a bit wider, we were stretching a little bit
of the inside of the leg. Now, you might feel
a little bit more on the backs of the legs, ok? So, remember,
start out slow, we don’t want anyone
to get hurt. Ok, now, Luis,
you’re leaning back first. Perfect, I like that
nice deep breath. Very good,
he’s almost to the floor. How’s that on your back? – Oh, yeah!
It’s good! – Ok, now come forward, here we go, and now
we’re going to hold that stretch for ten, nine, eight,
seven, six, five, four, three, two and one. And take it back. Now, the longer you hold
the stretch, the better, but for now
ten seconds is good, nine, eight, seven, six,
five, four, three, two and one. One more time, here we go. It’s kind of fun having a buddy to do something with too. – It is, yeah! – It makes exercise
and physical activity a lot more fun. Ok, so come forward,
both of you at the same time, let’s go ahead
and put the towel down. This is a great
all-over stretch, and I hope you enjoyed it. How does it feel?
– Oh, it feels great, great exercise,
great workout. – How about you, Luis?
– It felt great.

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