Improve Your Flexibility: 7 Effective Stretching Exercises for Seniors and Beginners

Hey there, April of Yes and X here with my mom, Peko. Hi. Now it's very important to stretch every day to maintain your mobility, keep your joints flexible. So today we have seven stretches that you can do every day. So if you're short on time, you can do this. If you want to use this as a cool down, you can do that as well. All right, my mom will be doing it seated. I'll be doing it standing to give you some options. And if you're standing for some of them, you might want to be near a table or countertop just in case you need it for stability. Okay, any questions, mom? No, let's get started. I need to grow a couple inches. That's right, we'll work on that. Yes. All right, we'll take a quick pause here and get started with our warmup. All right. All right, so mom, you want to have a seat? Sure. Okay, don't fall asleep like Mochi. He looks like a little throw rug, right? Yeah, so watch out for your pets. Make sure you clear the area. All right, okay. So let's just march it out gently, okay? Warm it up, everybody. Okay, very nice. Okay, good work. Give me some nice side reaches. And kick that foot out, yeah. And breathe, yeah. Nice work. Okay, good job. Mochi just had his teeth cleaned, so he's feeling good. Yeah, he definitely looks relaxed. Oh my goodness. Okay, and march it out. I never knew cats laid like that, but I guess it's very common. For him to sleep on his back? Yes. Okay, reach up and breathe, everybody. Good. All right, just getting that body moving. So ready to stretch. Okay, very nice. Okay, nice work. Okay, let's do some shoulder rolls to the back. Good, loosen that up. All right, good morning. And reverse it. And nice work. All right, so racing, you're gonna go head to toe. So sit up tall, stand up tall. Knees slightly bent, okay, good posture. We're just gonna tilt our head to your left, okay? Ear to shoulder, relax the shoulders. We're just gonna hold this here. You can hold these stretches anywhere, you know, from 30 seconds to a minute if you like. Okay, breathe, everybody. Okay, all right, very nice. Hold, hold, hold. Breathe, just breathe through it. And very nice, oh, hello. And center, good work. Let's go to the other side. Breathe, everybody. Okay, yeah, hold that. Feel that nice stretch in your neck. Should feel pretty good. Yeah. Okay, just kinda hold it there. Very nice. It's good for rubber necking. Oh, yes, right. Well, you know, you're sitting at your computer all day or whatever it is. These stretches are really, really good to do. Okay, and very, very nice. Okay, now we're just gonna look to our left and you can even take your hand and put it on your chin, slight stretch here. Breathe, everybody. Nice breath. Breathe in and out. Feel that stretch. And nice, and come back to center. Let's do the other side. Nice stretch, your neck here. Breathe, think good thoughts. And inhale, exhale. And come back to center. Really nice, everybody. Okay, well, hello. Okay, we're gonna go right into opening up your chest. Hello, oh, he wants to be there. Okay, great, so we're gonna take our thumbs, put our thumbs up, okay? And we're just gonna bring them back to the wall, okay? And open up the chest, breathe, everyone. Open it up, breathe. I think someone's hungry. All right, breathe, everybody. Give me another 10 count here. And relax, very, very nice. Okay, good work. All right, next we're gonna just stretch our tricep out. So we're just gonna take our palm or hand and put it in the middle of your back here like this, okay? And just pull that elbow back. You should feel a nice stretch in your tricep. Yeah. You feel that? And if you're able, you know, you can even move your hand down more, your back for a deeper stretch. But if you can't, don't worry about it. If this is a stretch enough, that's fine. Even if you're here, that's fine. Okay, and just kind of pull your arm back, breathe. Inhale and exhale, everyone. Very nice. And a few more seconds here. Yep. And relax, very nice. Ooh, that's nice on my shoulder. Okay, let's do the other side. Let's bring that hand to your back and pull it back. Work, yeah. Nice work. Just breathe. And again, move that hand down. Like, breathe. Okay, nice. And a few more seconds here. And breathe. And relax. Nice work, shake it out. Okay, good work. Let's keep on with our hands, our arms here. Put our palms out to the front. Fingertips down, okay, so it looks like this. Yeah. And breathe. Feel nice in your arms and your back, too. Okay, good. Feels good. Mm-hmm, mm-hmm. Let's open that up, breathe. Very nice. And breathe. Okay. And relax down. We're gonna do the other side. Palm out, fingertips down. Arms straight, everyone. Inhale and exhale. Breathe in. Out. Good. In. Now. In. And out. Very nice, and just shake it out. Okay, shake it out, shake it out, shake it out. Okay, we're gonna go into that side stretch. So you can put your hand on your thigh and reach. This one's gonna make you taller, Mom. It might help my short arms, too, right? Yeah. Yes, yes. Make you taller, elongate that spine. You feel a nice stretch on your side. Think taller, everyone. Breathe. I love this stretch. Breathe. Nice work. And relax. Come back to center. Okay. And let's go back to the other side here. And reach. In on the thigh, breathe. It's good. Breathe. Always nice to take a break during your day to do these stretches. Open up your body, especially if you've been sitting all day. Yeah. Maybe in front of a computer or a TV. Breathe. And hold. And relax. Very, very nice. Okay. Oh, we gotta stretch our legs. So we're going to our favorite hamstring stretch, right? So you can do it standing or seated. And the toes up to the ceiling. And you just reach. I love this stretch. Yeah, it feels good. Breathe. Very important to stretch those legs out. This is good to do before you go to sleep, right? You can get a good night's rest. What do you think? Actually, you know, I do this stretch before I go to sleep. Stretches out my hamstrings. And breathe. Yeah, babe. Okay. All right, you want to stretch with us? Yeah, you can stretch with us. Oh, yeah, stretch. You want to stretch? Mm-hmm. Okay. Let's do the other one, Mom. Go the other side. Yeah. You want to stretch? You did a nice little stretch with us. Hey. Yeah. Breathe. Okay, breathe, everybody. Very nice. Okay. Hold that. Good work. He sees a little tag on the chair. Oh, boy. All right. And come on up. Oh, good work. Okay, let's finish out with our feet here. Okay, do some point flex with our feet. Feels really, really good. Yeah, it's good. Yeah. Some circles out. Feet do a lot of work. They sure do. They get a major workout. Reverse it. Won't you just being very interactive with the chair, the chair tag. He's getting his workout. I don't know about that. Okay, and down. Let's do the other side. Point flex. You're with me here. You're getting some balance work. This feels really good on my ankles. Very important to exercise these ankles to help you with walking. Absolutely. You know, going upstairs. Keeps you standing straight. That's right. And reverse it. Very, very nice. Nice, and march it out. Okay. Nice job. I feel much better now. I feel nice and open. How about you? Yeah, I feel real good. Oh, good. All right, well, we hope you enjoyed these quick everyday stretches. Yeah. And look forward to seeing you in a future workout or stretching session. In the meantime, keep moving and stretching. We'll see you real soon. See you soon.