VIDEO 11. Stretching

Stretching exercises are beneficial for the geriatric population in terms of physical health and overall well-being. Flexibility exercises provide muscles and joints with a wider range of motion, enhance mobility, reduce muscle tension, alleviate muscle soreness, improve oxygenation of muscles by increasing blood circulation, support posture, prevent injuries, and strengthen the connection between the mind and body. 

By incorporating flexibility exercises into the daily routine, one can enhance overall body health and well-being.  

You are currently observing a stretching exercise example for the pectoral muscles. 

For the lumbar extensor stretching exercise, the individual is in a supine position. They bring both knees to a hooked position first. Subsequently, with support from their hands, they draw the lower extremities towards the abdominal region. After holding this position for a few seconds, the arms and legs are released, returning to the starting point. The movement is then repeated. 

Hamstring stretching can be performed through forward flexion of the trunk from a seated position with extended legs, at the edge of a bed, or by lifting the straightened leg. To enhance the stretching sensation, maintaining ankle dorsiflexion and knee extension is recommended. At the end point of the movement, the individual waits for 2-3 seconds, during which a physiotherapist may apply maneuvers to further increase the stretch 

Hip flexors: In a supine position, one leg is extended while the other is drawn towards the abdomen to perform the movement. Each stretch is held for 15-30 seconds, repeated 2-3 times, and the number of repetitions can be increased as the elderly individual becomes accustomed. The stretches are performed in conjunction with deep breaths.