17/03/2024
🌟 Strengthen Your Back with These Gentle Exercises! 🌟
For our beloved seniors looking to maintain a strong and healthy back, here are some simple exercises you can do from the comfort of your own home! 💪
1️⃣ Seated Back Extensions: Sit comfortably in a chair with your feet flat on the floor. Slowly lean forward, keeping your back straight, until your chest is close to your knees. Hold for a few seconds, then return to the starting position. Repeat 10 times.
2️⃣ Chair Yoga Cat-Cow Stretch: Sit on the edge of a chair with your feet flat on the floor. Place your hands on your knees. Inhale as you arch your back, lifting your chest and rolling your shoulders back (Cow Pose). Exhale as you round your spine, tucking your chin to your chest (Cat Pose). Repeat for 10 cycles.
3️⃣ Wall Angels: Stand with your back against a wall and your feet hip-width apart. Slowly slide your arms up the wall, keeping your back and arms in contact with the wall. When your arms are overhead, pause for a moment, then slowly slide them back down. Repeat 10 times.
4️⃣ Standing Shoulder Blade Squeeze: Stand with your feet shoulder-width apart and your arms by your sides. Squeeze your shoulder blades together as you bring your arms back, as if you're trying to hold a pencil between them. Hold for 5 seconds, then release. Repeat 10 times.
5️⃣ Pelvic Tilt: Lie on your back with your knees bent and feet flat on the floor. Gently tilt your pelvis upward, pressing your lower back into the floor. Hold for a few seconds, then release. Repeat 10 times.
Remember to breathe deeply and move slowly and gently. These exercises are designed to strengthen your back muscles without putting too much strain on your body. Consult with your doctor before starting any new exercise routine, especially if you have any pre-existing health conditions. Stay strong and keep moving! 💪😊
