Stretching routines

Lately I've noticed some loss of grip strength and have to have my husband open bottles and jars (I think I need to ask the pharmacist for non-child proof containers, because they've made them older adult-proof).  So I turned to Google, but before I got to hand and finger, I came across this nice stretching routines for seniors web site.  It doesn't start out with finger and hand stretches, that is #11, but begins with shoulders and neck, etc., all while sitting down, and instead of a gorgeous 25 year old in shorts and tiny t-shirt, they have an 80-something woman as the model.  The voice over is quiet and pleasant and there's no obnoxious music. Elder Gym also is printable, so after you watch the videos you can print out the instructions.  Yes, you do have to work around some ads, but that's how these useful educational sites recover their costs. He has DVDs for sale, but I think watching the simple videos and then DOING them, would be helpful.

• Stretching techniques for seniors and the elderly exercisers are designed primarily to improve function in older adults.
• There are minimum ranges that we must use for many of our daily activities.
• For example, you need to raise your arm to at least shoulder height to put on a shirt.
• Your knee must bend at least 90 degrees (like an L shape) in order to go up stairs.
• In other words, good stretching techniques for older adults will stress improving what we call the end range.
• That is the farthest point your joint will go when reaching overhead for example.
• So to get  your shirt on you will have to work on getting your arm to raise to at least your shoulder height.

There are also other tips, like breathing and posture, and how to take it up a notch.

Here's the video for the neck stretch.  Each basic exercise has a separate video.

https://www.youtube.com/watch?v=PNJNjKfjUyk

Here's a list of all the exercises, upper and lower body are separate.

Instructions for calf strengthening are simple--hold on to the back of a chair and raise up on your toes. 

• Calf exercises strengthen the lower body and are important in maintaining balance and walking ability by improving your ability to push off and accelerate as we walk.
• It is vital to keep these muscles working not only every day but several times a day.
• This is because, as I like to say, they are the "heart" of your legs.
• Calf contractions help pump the great volume of blood up from your legs to your upper body and brain.
• No more fainting or getting light headed when standing still when you raise up on your toes a few times during the day.