Stretches for Seniors 50, 60 and Beyond: Simple movements that increase Mobility, Improve Posture and Relieve Back Pain. Fully illustrated + videos

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Are you tired of living with constant aches and pains? Rediscover the freedom of a pain-free lifestyle! Discover the secret to a pain-free lifestyle with Stretches for Seniors 50, 60 and Beyond! With this comprehensive guide, curated by fitness expert and author David O’Connor, you can enjoy the benefits of increased flexibility, improved neuromuscular coordination, and greater balance and postural awareness. This invaluable resource is packed with effective yet simple to perform stretches specially tailored to the needs of seniors. With the aid of free bonus videos, you can achieve perfect form without the risk of injury through incorrect movements!

Author(s): O'Connor, David
Publisher: Interactive Alchemy Publishing
Year: 2023

Language: English
Commentary: Stretches for Seniors 50, 60 and Beyond,Simple movements that increase Mobility, Improve Posture and Relieve Back Pain.
Pages: 309
Tags: Stretches for Seniors 50, 60 and Beyond,Simple movements that increase Mobility, Improve Posture and Relieve Back Pain.

Introduction

You Are Not Alone

Is There Anything You Can Do?

It Gets Even Better

What To Expect

Meet the Author

Chapter 1: Preparing Your Body for Later Life

Regaining Physical Capabilities You Thought Lost

Understanding Your Biology

For Caretakers

How to Use This Book

Chapter 2: The Basics of Stretching Exercises for Seniors

Where, When, How, and Why to Stretch

Different Types of Stretches

Static Stretching

Dynamic Stretching

Where to Stretch

When to Stretch

How to Stretch

Why to Stretch

Stretches to Prevent Pain in the Lower Back

Leg Stretches for Balance

Easing and Preventing Joint Pain

Physical and Mental Benefits of Stretching

Chapter 3: Taking the Physical Limitations of Seniors into Account During Stretch Workouts

What You Should Expect From Your Body

It’s Not Too Late

Recognizing How Your Body Has Changed

A Realistic Stretching and Exercise Plan

Seeking Professional Help

Chapter 4: Morning Exercises That Include Stretching Activities

A Great Way to Start Your Day

Overhead Stretches #1

Cactus Arms #2

Neck Roll Stretch #3

Seated Spinal Twist #4

Cat-Cow #5

Seated Cat-Cow #6

Seated Forward Bend #7

Footpoint and Flex #8

Half Kneeling Hip Flexor Stretch #9

Lying Knees to Chest #10

Chapter 5: Exercise Routine for Afternoon and Evening and Schedules

The Stretching Schedule That Works for You

Common Positions Popular Among Seniors

Bear Hug #11

Seated Overhead Side Stretches #12

Thread the Needle #13

Floor Angels #14

Child’s Pose #15

Banana Stretch #16

Windshield Wipers Stretch #17

Reclined Figure 4 #18

Lying Spinal Twist Reclined Butterfly #19

Stretches for Seniors Standing or Seated

Neck Stretch for Seniors #20

Shoulder Stretch for Seniors #21

Shoulder Rolls for Seniors #22

Triceps Stretch for Seniors #23

Overhead Stretch for Seniors #24

Upper Back Stretch for Seniors #25

Hamstring Stretch for Seniors #26

Seated Piriformis Stretch for Seniors #27

Chapter 6: Stretch Exercises That Target Your Specific Body Parts

Preventing and Reducing Pain and Injury

Stretch Exercises for Shoulders and Chest

Arm Circles #28

Shoulder Hyperextension #29

Stretch Exercises for the Back and Spine

Child’s Pose #30

Cat-Cow #31

Door-Assisted Side Bend #32

Exercises Targeted for Arms, Wrists, and Hands

Biceps Stretch #33

Triceps Stretch #34

Wrist Flexions, Extensions, and Pronations

For the Hips and Core Area

Hip Twist #35

Cobra Pose #36

Seated Butterfly #37

Chapter 7: Stretching Exercises for Improving Your Posture

It’s Not Too Late

Preventing Falls and Injuries

Stretches for Spine and Hips After 50

Waking Stretch #38

Kitchen Counter Stretch #39

Cat-Cow and Bird-Dog Sequence #40

Mountain Pose #41

Stretches for Better Flexibility After 50

Wall Calf Stretch #42

Seated Overhead Side Stretches #43

Seated Chest Opener #44

Lower Back Stretches

Knee-to-Chest Stretch #45

Piriformis Stretch #46

The Thomas Stretch #47

Lower Trunk Rotation #48

Hamstring Stretch #49

Chapter 8: Doing the Warmup with “Stretches for Stretchers” Exercises

Getting Your Body Ready for Action

The Importance of Warming Up

Warm-Up Stretches: Lower Body

Walking

Hurdler for Hamstrings #50

Quad Stretch #51

Seated Butterfly #52

Rising Lunge #53

Warm-Up Stretches: Upper Body

Cross-Body Shoulder Stretch #54

Overhead Triceps Stretch #55

Ear-to-Shoulder Neck Stretch #56

Chest Stretch Torso Twist #57

Chapter 9: Stretching Exercises for After Your Workout [Post-Workout]

The Importance of Cooling Down

Lower Body Stretches

Happy Baby #58

Bridge Pose #59

Square Pose #60

Figure 4 Hip Stretch #61

Hamstring Stretch #62

Inner Thigh Stretch – Seated Butterfly #63

Hip Flexor Lunge Stretch (Standing Lunge) #64

Pigeon Stretch #65

Upper Body Stretches

Shoulder Rolls for Seniors #66

Superman Stretch #67

Eagle Arms Pose #68

Wrist Rotation Bicep Stretch #69

Upper Trapezius (Also known as the Ear to Shoulder Neck) Stretch #70

Chapter 10: The Importance of Correct Posture While Doing Stretching Exercises

Creating Good Habits Instead of Bad Ones

Stretches to Practice Good Posture

Active Child’s Pose #71

Standing Forward Fold #72

Standing Cat-Cow #73

High Plank #74

Downward-Facing Dog #75

Thoracic Spine Rotation #76

Side Lunge #77

Chapter 11: Conclusion

Share the Benefits

Spread the Word

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For Seniors 50, 60 and Beyond