In this episode of Skills and Wellness, Nathan will guide you to unwind with our lower body stretching routine tailored for older adults or seniors. These gentle stretches are perfect for doing on your bed, focusing on improving flexibility, mobility and circulation in your legs and hips. These will also help you decrease pain particularly for your lower back, hips, knees and even your ankles.
Follow along to ease into a restful night or gently start your day.

[Stretch 1: Knee to Chest]
Lie on your back and gently pull one knee towards your chest.
Hold for 15 seconds, then switch legs.

[Stretch 2: Ankle Circles]
Extend one leg upwards and rotate your ankle slowly in a circular motion.
Do this for 15 seconds, then switch to the other ankle.

[Stretch 3: Hip Circles]
Lie flat and and knees bent, draw circles with your legs.
Do 10 inwards and 10 outwards, then lower it down and switch legs.

[Stretch 4: Hip Abduction]
Lie on your side and gently lift the upper leg while keeping it straight.
Hold for 15 seconds, then switch sides.

[Stretch 5: Hamstring Stretch]
Extend one leg out while keeping the other bent.
Reach towards your toes, feeling the stretch in the back of your leg.
Hold for 15 seconds, then switch legs.

[Stretch 6: Butterfly Stretch]
Sit up with the soles of your feet together and let your knees fall to the sides.
Gently press on your knees for a deeper stretch.
Hold for 15 seconds.

#seniorfitness #lowbackpain #flexibility

CHAPTERS:
0:00 INTRO
01:29 KNEE CHEST / KNEE HUG
02:26 ANKLE ROTATION
03:21 HIP CIRCLES
04:32 SIDE KICKING
06:50 HAMSTRING STRETCH
09:05 BUTTERFLY STRETCH

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Disclaimer:
This video should not replace the necessity of visiting your doctor or getting your occupational therapy session done. Please consult your primary care physician before doing any of this. The video is for educational purposes only.

By performing any fitness exercises, you are performing them at your own risk. Skills and wellness will not be responsible or liable for any injury or harm you sustain as a result of our fitness program.

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