Light Exercises for The Elderly
Stretching Hip Flexors Dorsal Decubitus
Lying on the back at the end of the bed with the right leg bent and the foot flat on the mattress and the leg to be stretched resting outside of the bed.
During the exercise, keep your back flat against the mattress. Hold the position for 1 minute.
Repeat with the other leg by switching positions.
Progression: bend the knee that is being stretched.
Clap your hands.
Lift the right thigh and clap the knee with the opposite hand.
Clap your hands.
Lift the left thigh and clap the knee with the opposite hand. Repeat
Progression: increase the speed.
Lay on your back with a pillow between the knees.
Squeeze the pillow during a few seconds and relax.
Assisted Knee Flexion
Sit down on a chair and cross the legs at ankle level by placing the good/strong leg on top.
With your top leg, flex the knee as much as possible by pushing down on the involved leg.
Hold the position for a few seconds and come back to the starting position. Repeat.
ROM Active Finger Mobility
Sitting position, forearm and hand resting on table with fingers hanging at the end.
Extend the fingers as much as possible while keeping the palm of the hand in contact with the table.
Lay down on your back with a small book on your belly.
Inhale trough your nose and exhale through your mouth.
The book should rise as you breath in and should lower as you breath out.
Sit down with the forearm resting on a table and the hand over the edge, palm down.
Grab a bag with that you have previously filled with one or two cans and lift the wrist without moving the forearm, always keeping the palm facing down.
Hold for 2 secondes and slowly lower the bag and repeat.
Do this exercise near a wall or counter top for increased safety.
Look in front and move to the side using wide steps.
Repeat in other direction.