Flexibility exercise mainly involves stretching. This type
of exercise is recommended for older adults especially those over 50 because it
Maintain Physical Strength
Maintain or Improve Range of Movements
Reduce Risk of Injuries
Improve Blood Circulation
Some studies also suggest that flexibility exercises can
help to reduce pain and improve overall well-being.
Exercises for Adults Over 50
Flexibility exercises are fairly simple and you can do them
at home. Here are some examples:
It helps maintain and improve the mobility of your neck and
it exercises your shoulders and upper back muscles.
First, stand up straight with your legs slightly apart from
each other and your hands on your hips. Next, bring your chin toward your chest
and up then lean from side to side. Do it repeatedly and hold each position for
15 seconds. You may hear crackling sounds as you go and that’s normal.
This exercise is particularly helpful in stretching muscles
you use for reaching up and for taking off your clothes.
Inhale deeply as bring your palms together in front of your
chest then exhale as you bring your arms over your head. Bring your arms down
to your side and slightly squeeze your shoulders as you do. Keep repeating
It helps to improve the strength and mobility of your arms
and shoulders which is particularly helpful when pushing or pulling.
Stand up straight with your arms placed on your sides and
your feet slightly apart from each other. Hold lighter weights on both hands
then bring one arm outward over your head while keeping the elbow straight.
Lower your arm and do it 10 times. Repeat these steps with the other arm. Inhale
as your bring your arm upward then exhale as you bring it down.
This makes your shoulders and your chest muscles more
flexible which are particularly useful when you have to reach behind for
Stand up straight. Inhale as you place your hands at your
back and lock them together. Let your breath out as your hands slightly reach
backwards then bring your arms to your sides. Repeat for at least 10 times.
This helps to strengthen your shoulders and chest muscles,
improves posture and lung function.
You can either sit or stand during this exercise. Keep your
back straight. Bring your hands locked together and inhale deeply as you bring
them over and behind your head. Exhale
deeply as you bring them back to position. Repeat for at least 10 times.
This exercise strengthens the ankles which are important
for balance and stability.
Sit on a chair with your back straight and your feet flat
on the floor. Extend your right knee and rotate your ankle clockwise at least
20 times, then rotate counter clockwise for at least 20 times. Repeat these
steps with your left ankle.
You use your lower body in almost all your daily functions.
You need to exercise your hips and legs to maintain the flexibility and
mobility of your lower body.
Stand up straight and hold the backrest of a chair with
both hands. Keep your feet apart as far as you can. Fold your right knee and
bring it outward up to the side. Hold the positions for 10 seconds then bring
back your knee to original position and repeat. Repeat these steps with your
When doing these exercises, here a few reminders to avoid
These flexible exercises should not cause pain.
Avoid intense stretching or bouncing
If you have injuries or recently underwent
surgery, consult with your doctor first if stretching is advisable for you.
The older you get, the more you need to stretch your limbs
to maintain their flexibility and range of motion. Get moving.