6 Important Sitting Stretches for Seniors to Do Daily

Are you a senior, or elderly or you are still young but feel old because you complain of bodyaches and less flexibility? And constantly have low back pain, shoulder pain, knee pain or body stiffness?
In this video I’m going to show you 6 chair yoga sitting exercises that you can do at home or at work or anywhere, to improve your flexibility, decrease pain, improve strength, and balance. And whether you are a beginner or have been a long time practitioner of stretching or yoga, these exercises will be easy but challenging enough for you.
Chair yoga is a great way to practice daily stretches, specially for seniors, without putting too much stress on your joints, and it can also help you with stress relief, pain management, improve circulation, and mood. All you need is a sturdy chair, some enough space, and a just a few minutes of your precious time.
Seated Mountain Pose: This pose helps you to engage your core, align your spine, and calm your mind. Sit up straight on your chair, with your feet flat on the floor and your knees at a 90-degree angle. Make sure you have some space between your knees, about the width of your fist. As you inhale, lift your arms out to the sides and then up over your head, bringing your palms together. As you exhale, lower your arms down to your sides, and relax your shoulders. Repeat this a few times, feeling your spine lengthen and your chest open.
Neck Stretches: Keep your spine straight and your hands on your lap. As you inhale, lift your chin up slightly and look at the ceiling. As you exhale, lower your chin down close to your chin and feel a gentle stretch in the back of your neck. Do this a few times, and then return to the center. Now, as you inhale, turn your head to the right and look over your right shoulder. As you exhale, turn your head to the left and look over your left shoulder. Do this a few times, and then return to the center. Finally, as you inhale, tilt your right ear towards your right shoulder, letting the weight of your head stretch the side of your neck. As you exhale, release your hand and bring your head back to the center. Do the same on the other side, tilting your left ear towards your left shoulder.
Side Stretches: Keep your spine straight and your feet flat on the floor. As you inhale, lift your right arm up and reach it over your head, bending your torso to the left. As you exhale, lower your right arm down and bring your torso back to the center. Do the same on the other side. This pose can help you open your chest, improve your breathing, and enhance your posture.
Twists: These twists can help you massage your internal organs, stimulate your digestion, and detoxify your body. Keep your spine straight and your feet flat on the floor. As you inhale, lift your right arm up and place it behind your chair, grabbing the back of the chair with your hand. As you exhale, twist your torso to the right, looking over your right shoulder. Hold this position for a few breaths, and then release. Do the same on the other side. These twists can help you loosen your spine, relieve back pain, and improve your circulation.
Leg Stretches: Keep your spine straight and your feet flat on the floor. As you inhale, lift your right leg up and extend it in front of you, keeping your knee slightly bent. As you exhale, lower your right leg down and place your foot back on the floor. Do the same on the other side. This pose can help you tone your thighs, calves, and ankles, and improve your coordination.
Ankle Circles: Keep your spine straight and your feet flat on the floor. As you inhale, lift your right foot off the floor and rotate it clockwise, making a circle with your ankle. As you exhale, lower your right foot back on the floor. Do the same on the other side. Repeat this a few times, alternating directions and feet.
Thank you for watching and have a great day! Namaste!
#stroke #parkinsons #parkinsonsexercise
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Disclaimer:
This video should not replace the necessity of visiting your doctor or getting your occupational therapy session done. Please consult your primary care physician before doing any of this. The video is for educational purposes only.
By performing any fitness exercises, you are performing them at your own risk. Skills and wellness will not be responsible or liable for any injury or harm you sustain as a result of our fitness program.
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Affiliate Disclaimer: the links for the products will lead you to an online store which I may or may not earn a little amount when you order. This will greatly help in continuing to make Occupational Therapy videos.

[@xeniasunic5704]

Thank you… very nice, simple but useful excercise

[@maryrubale4313]

I really love you and believe in you am an old woman with diabetic about 60 leg problem eyes nearly the whole body am doing your exercises
God bless you

[@DistinctiveThinking]

Adaptable. It is my first time. I am recovering from a illness. I walk, but my doc said I needed stretching. My muscles are very tight. In my little town there is a back light for PT, so he suggested I find online video. Thank you! I committed to do this every day. I will not give up. 😊❤

[@SKILLSANDWELLNESS]

sometimes the culprit is really being tight.. im happy to be of help

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Adaptable. Not a bad routine!

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Very good exercise. Tqvm

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Adaptable.Thanks!

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Adaptable. Thanks

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Adaptable.
. Thank you

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Good stretches, adaptability

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Adaptable! the PT I was going to did nothing for me. Watching your videos every day has helped immensely

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I do these every morning before I start my day they 😊are very good and helpful. Adaptable.

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ADAPTABLE Day 7

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Thank you Dr.

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Adaptable!

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Thank you for your help.

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Adaptable!
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I think this will help alot.

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Yes senior

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Adaptable. I’m 70 and have fibromyalgia and lower back/SI joint problems. Difficult for me to leave the house much, because my husband has vascular Dementia and Alzheimer. Is it possible for you to make a short YOGA video for Chronic pain, especially for lower back?
Million thanks!!!🌻

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Noted. 🙏🏼

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ADAPTABLE Day 4

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ADAPTABLE DAY 5

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Adaptable Day 1

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ADAPTABLE Day 3

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Nice job. When you feel that it got easier, try doing them in standing position with a walker or chair for safety

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Adaptable day 2

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ADAPTABLE DAY 8

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Do you have a session on how to help with a broken tail bones?

[@SKILLSANDWELLNESS]

Unfortunately, none. But walking is your best option. Or swimming to move your legs because we cannot move our tail bones

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Ismaaiyl Melchior Annutu Abdullah Muhammad
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Post stroke stiffor sticky back tight loose physiotherapy

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Suggestion for some who cant understand english. You might speak filipino then subtitle english.

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