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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English Pages 309 Year 2023
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- Stretches for Seniors 50, 60 and Beyond,Simple movements that increase Mobility, Improve Posture and Relieve Back Pain.
Table of contents :
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
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For Seniors 50, 60 and Beyond
