Simple Home Exercises for Elderly

Every year October 1 is celebrated as World Elders day, and we take this opportunity to remind you of the old saying, “Age is just a number”. With simple rules and precautions, it is possible to improve the quality of life for the elderly. Exercises are essential for muscle fitness, and thus our bone specialists have listed some of the activities that the elderly can do at their homes without much effort.

Rising from the sleeping position

Postural hypotension is a common condition in older people, and thus while rising from the lying position on the bed, it is best not to make sudden movements. The correct way to rise from the bed while a person is lying on his back is given below:

•          Take deep breaths twice while lying on your back
•          Now turn on your side and take deep breaths.
•          Now let your legs down from the bed and then rise from the bed.

When you follow this procedure to rise from the bed, it is possible to reduce postural hypotension in a person.

Strengthening the neck muscles

To increase the range of motion in the neck muscles, here are some exercises to follow.

•          Move the head slowly from one side to another side.
•          Repeat this motion about 5-10 times.
•          Now move the head from to look up and down.
•          Repeat this motion about 5-10 times.
•          Now move your head sidewise so that your ears touch your shoulders, and then move the head to the other side.
•          Repeat this motion about 5-10 times.

Also Read: What are the benefits of doing cardio exercises like Running?

Shoulder raising exercises

Raise your hand to chest level and then move your shoulders back to widen your chest area. You can move your shoulders back to the range of your movements and then bring the hands back to the original position. Repeat this exercise about 5-10 times.

To know more, watch the full video at https://www.youtube.com/watch?v=s2mwvWYAjrs

Kauvery Hospital

Injuries due to falling are one of the major causes for which the elderly visit the hospital. Strengthening the muscles using these simple home exercises can avoid weakness and consequently falling. Kauvery hospital has some of the best orthopaedic surgeons in the country and immediately provides you with the proper care.

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Basic Stretches and Mobility Exercises

The pandemic has taught us to appreciate things that we normally wouldn’t mind, for eg., a walk to the grocery shop or lunch with our colleagues. While there are many questions and worries in our mind about the future, we are at a place while we can do nothing but to wait for it to pass over.

With the lockdown in effect, boredom has become one of the negative psychological effects of the quarantine. But as law-abiding citizens and responsible human beings it is important to stay at home and help stop the spread of virus.

At Hamsa spine and brain rehab, we treat patients with severe disabilities, both physical and mental, in tandem with best orthopaedic surgeons. Here we give you some basic stretches and mobility exercises that you can do at your home to take care of your physical, mental, and spiritual well-being.

Calf Stretch

•         Stand with support of a table/chair
•           Place the edge of your foot over the wooden block/a step
•          Lower your heel to stretch your calf muscles

Quadriceps Stretch

•          Stand with the support of a table/chair
•          Bend your knee as much as you can with the help of your hand until you feel the stretch of the thigh muscles

Backward bending

•          Stand straight and place the hands over your hips
•          Now bend backward as much as you can and hold for a few seconds.

Forward Bending

•          Stand straight and place the hands over your hips
•          Now bend forward as much as you can and hold for a few seconds.

Left Turn

•          Stand straight and place your hands over the opposite shoulder
•          Rotate towards the left side

Right Turn

•         Stand straight and place your hands over the opposite shoulder
•         Rotate towards the right side

Side bend – Right

•          Stand straight and tilt your body towards the right side

Sides bend – Left

•          Stand straight and tilt your body towards the left side

Hamstring Stretch

•         Lie down straight on your back
•          Bend your hip and knee
•         Hold your thigh and straighten your leg as much as you can and feel the stretch behind your thigh

Also Read: The importance of Physiotherapy after Orthopedic surgeries

Gluteal Stretch

•          Lie down straight on your back
•         Bend one side hip and knee and cross your leg over the other leg
•          Press the bent leg over the knee towards you to feel the stretch of your lower back/gluteal muscle

Bridging

•         Lie down straight on your back
•         Raise your hip up and maintain the posture for 5-10 seconds before gently bringing it back.
•         Feel the tightness in the lower back and the gluteal muscles

Curls Up

•          Lie down straight on your back
•          Raise your head up, reach forward, and hold the posture for few seconds.

Hip Extension

•          Lie down on your stomach
•          Raise one leg up and lower it down
•          Repeat this for few times

Spine Extension

•         Lie down on your stomach.
•          Raise your head and shoulder up and then lower it down
•          Repeat it for few times

Child Pose / Name’s Pose

•         Kneel with your buttock touching your heel
•          Reach forward with your hands to feel your back stretch

Bird Dog

•          Kneel on your knees and hands
•          Raise one hand and opposite leg and hold the pose for few seconds
•          Repeat this exercise for the other side doing each 5-6 times.

Quarantine can be the time to focus on you and get yourself fit and healthy. Hope you find this useful. For more details visit us at www.hamsarehab.com

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