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10-Minute Morning Stretch
LifeZoi free guide. The PDF uses these same words.
A seated start to the day for the neck, shoulders, arms, back, and ankles.
Time
About 10 minutes. Each part can be shorter.
Rest whenever you want. You do not have to finish every part.
Neck
Turn the head a short way to one side, return to the center, then turn the other way. Do not tip the head far back.
How much: 3 turns each side.
An easier way: Look only a little to the side.
Shoulders
Roll both shoulders slowly backward.
How much: 6 rolls.
An easier way: Do 3 rolls.
Arms
Reach one arm forward only as far as is comfortable, then the other arm.
How much: 3 reaches each side.
An easier way: Reach toward a table instead of out into the air.
Seated spinal movement
Hold the side of the chair. Turn the chest a small amount, then come back. Switch sides.
How much: 2 turns each side.
An easier way: Turn only the head and leave the chest still.
Ankles
Circle one ankle slowly, then the other.
How much: 8 circles each foot.
An easier way: Do 4 circles.
Relaxation
Rest the hands on the thighs and breathe in an ordinary way.
How much: 4 easy breaths.
An easier way: Stop after one breath.
Sources
- 4 Flexibility and Cool Down Exercises for Older AdultsNational Institute on Aging on YouTube
- Shoulder and Arm Stretch for Older AdultsNational Institute on Aging on YouTube
- Exercise for Older AdultsMedlinePlus