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Back-Strengthening Exercises for the Elderly and Injured

When we think of exercise, it is generally in the terms of young, fit bodies that can endure long periods of vigorous activity. But research indicates that exercise is as important to individuals who are older or injured, as it is for younger people. Simple exercises that work the muscles of the back can be important in helping older people maintain general mobility and improve their quality of life.

Stretching Exercise

Keeping Backs Strong 

A strong back helps to ensure good balance and mobility, even if you are elderly or have an injury. These muscles help to prevent falls, allow you to engage in activities and prevent a decline in core strength. Even the gentlest exercises can help you to increase your muscles strength, flexibility and motor function.

Exercise in Hospice Settings 

A number of studies indicate that exercise can be critical for elderly people, to keep muscles active, joints limber and brains functioning well. Professionals, like those at Corner Home Medical, know that exercises that strengthen the back can help to avoid muscle weakness and immobility that can occur in hospice patients who recline for long periods throughout the day. Gentle exercise can help to improve mobility and quality of life, at whatever phase of life they may be.

Simple Back-Strengthening Exercises

The Bridge Exercise – Lie on your back on an exercise mat. Bend your knees, and lift your hips, pushing with the feet and keeping your shoulders touching the mat. Hold for 5 seconds.

Cat Stretch Exercise – Get on your hands and knees on the mat. Stretch your spine toward the ceiling, curving your head and shoulders inward. Then, reverse the movement, pulling your spine toward the floor, with head and tailbone stretching upward. Repeat 5 times.

Lower Back Rotation Exercise – Lie on the mat on your back. Lift both knees to the chest and turn to the left side, lowering your knees to the floor. Hold for a count of 5. Return to the front position. Then, turn knees to the right side and lower to the floor. Hold for 5 counts and return to front position.

Knee To Chest Stretch Exercise – Lie on your back on a mat with knees bent. Lift one knee to your chest and hold for a count of 5. Release and repeat on the other leg. Increase the number of stretches until you can do 10 on each side.

Although exercise can be challenging at the beginning, the benefits quickly become apparent. You will find you look forward to your exercise sessions that help improve your mobility and invigorate your mind.

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