Seated Exercises for Better Mobility
Exercises for Improving Mobility in Older Age
Targeted exercises play an important role in maintaining and improving mobility in old age. They help strengthen muscles, improve joint mobility, and stabilize balance.
Here are 5 effective exercises for increasing mobility in old age that are specifically designed to increase mobility in old age. All of these exercises can be done comfortably while sitting
Please be aware of your own performance limitations. If you feel short of breath or dizzy, you should stop. Talk to your doctor about what you should be aware of.
Chair Lateral Mobilization
Target: Lateral flexion of the spine.
Sit on a chair, straighten your back and place your feet firmly on the floor. Slowly lean to the left side. You can stretch your right arm over your head or just place it on your shoulder. The left arm is pointing down. Do you feel a slight stretch in your right side? Absolutely right. Stay in this position for about 15-30 seconds and continue to breathe calmly. Then slowly return to an upright position and relax. Repeat the exercise on the other side. Do at least 5 repetitions on each side.
Hip Abduction
Target: Hip Mobility
Sit on a chair with your back straight and your feet firmly on the floor. Now lift your right leg and slowly move it to the right as far as you can. Then return your leg to the middle and lower it. Repeat the exercise with your left leg and do a total of 8-10 repetitions on each side.
Spine Flexion and Extension
Target: Spinal extension and flexion.
Sit on a chair and place your feet firmly on the floor.
Now bend as much as you can, rounding your upper body and pushing it forward. Hold this position for 10 seconds.
Then slowly straighten up again, vertebra by vertebra. Raise your arms above your head and try to stretch back as far as possible. Hold this position for at least 10 seconds.
Now lower your arms again and assume a vertical sitting position. Stay in this position for a while, and then repeat the exercise at least 5 times.
Spinal Rotation
Target: Spinal Mobility
Sit upright on a chair with your feet flat on the floor. Place one hand on your stomach and the other on your chest.
Now rotate your thoracic spine to the side. This means that the hand on your chest moves with the rotation. The lower hand remains in a constant position.
Do not allow any movement in the lower back and rotate only from the upper back. Your head will automatically turn in time with the movement.
Repeat this exercise 8-10 times.
Backward Arm Rotation
Target: Upper back and shoulder mobility, as well as strengthening the lateral neck muscles.
Starting position: sitting or standing upright. First, raise both arms to the sides at shoulder height. Your thumbs are pointing up. Now turn your head to the right and at the same time turn your left thumb down. Then turn your head to the left and change the direction of your thumbs. Always look in the direction of the “upturned thumb.” The thumb on the side facing away from you is always pointing down. Repeat this exercise 8-10 times in both directions.
Tips for Flexibility Exercises:
Perform these exercises at a moderate pace and make sure that each movement is performed consciously.
Breathe evenly while performing the exercise. This will help you stay relaxed.
Breathe evenly while performing the exercise. This will help you stay relaxed.