Seniors, 3 MUST-DO Stretches To Feel Great & Look Younger
- chelsie462
- Oct 7
- 6 min read
This article is a transcribed, edited summary of a video Bob and Brad recorded in August 2024. For the original video, go to https://youtu.be/fxbPADn6C5E
Brad: How are you feeling, Mike?
Mike: Great.
Brad: So am I. Now, if I told you that it only took three exercises and less than five minutes to get you feeling great and feeling younger every morning, I have a feeling you'd say, "What is it? Show me."
Mike: Does it make your hair grow back?
Brad: Well, we don't talk about that.
Mike: Dang it. Anyway, this routine for seniors is designed to help you overcome three significant challenges we all face as we age, and the first one is that it improves your circulation.
Brad: That's right, and the next one is that gravity pulls our posture down and creates that hunch back, head forward. We're going to show you an exercise to reverse that.
Mike: And last, it's to get something new because you may be complacent with your current routine, and you're getting bored with it, or just not doing it.
Brad: There you go. So we suggest and encourage you to follow along. It's very simple and it's fun to do.
Mike: Now we suggest doing this routine within the first 20 minutes of waking up to limber you up and get you feeling good, and I'm going to be showing them all in a seated position for some individuals, and Brad will be showing them all in standing ones.
Brad: That's right, and I encourage you to do these in a firm chair with armrests good. I'm doing them on a stool. It all depends on your level of independence right now. Use good judgment, be safe. Now, the first thing we're going to do is the circulation. So, sit in your chair upright. If you're able to stand, you're going to stand up, arms up, open and close the fingers, take a deep breath and exhale, and back down. That's one. We're going to do five of these. Go ahead. Up, deep, ready? Deep breath in. Excuse me.
Brad: Open those eyes up so you know everything is out there and back in. Are we in two or three?
Mike: We're on three, and you're very loud. You must have had an extra cup of coffee this morning.
Brad: Oh, yeah. The caffeine is going. I should have gone to the decaf. Okay, we're on number four.
Mike: I think you said should have. It wasn't a swear word there, though it sounded close.
Brad: Ooo, yeah. This is a family show, and we do promote that vigorously. So we're using a lot of muscles here in the legs, hips, and arms. We are getting the circulation moving. It's going to help wake you up immediately. Okay, now we're going to go on to posture, because posture, as we mentioned, can really throw a kink into how you look and how you feel. I'm going to do it standing. Mike'll do it in a seated position. Do whatever works best for you. Now this one, we're going to just come up in a "W' position with our arms, take a deep breath, and we're going to pull the shoulders back. If you're seated, it works very well because you can use the back of the chair to lean into as a little fulcrum point. You can also go against the wall. Lean right into it and see if you can get your arms in that W position, flattened against the wall. That's a good posture that you know is perfect, then, head to the wall without looking up, and then do that three to five times.
Brad: This is one you can do throughout the day without being on the wall or in the chair, or you can do it in the chair. Remind yourself of posture, posture, and more posture. Did I say posture enough?
Mike: I think a few times. I would say if you happen to have bad shoulders and you can't reach up this high, you could still typically squeeze your shoulder blades together and extend your spine like this at least to get a little movement.
Brad: Excellent point. I'm glad you brought that up, Mike. Okay, now the last one we're going to address, actually getting some aerobic type activity. If you're seated and walking is not an option, Mike, go ahead.
Mike: You can simply march in place. Take your time. Don't just run through it. You're going to go nice, slow, and controlled, and we're going to do this for a time. So if you're new, maybe a minute, you can work up to three minutes. Brad is doing it standing in place, working on his balance a little bit more.
Brad: Yeah, and if you feel a little off balance, hand on the wall, on the cupboard. If you have a walker, please hold that. Depending on your ability, if you want to get your hips worked out, I like to do the knee circle if it's safe for you. We got 30 seconds so far, Mike.
Mike: 30 seconds. Are we actually doing this for three minutes?
Brad: Well, we might as well.
Mike: Now, if you are mobile and active and you can walk and you'd rather walk instead, you can do that.
Brad: That's right. Get out there, and I encourage you to walk outside if you can. If the weather's good, and everything is good. Now, the thing that really is going to help is if you do this with a partner or a friend, maybe meet someone down the block, maybe someone in your house. Do them together, have a little fun with it. Chat a little bit back and forth because by now you're awake, you're feeling alert, and there's a little more to talk about. You can say, "Oh, Mike, you really got some really nice-looking toes there."
Mike: That's a weird conversation starter, Brad.
Brad: It is. But you know when your old toes are a big thing.
Mike: If you want to be more normal, just talk to your pets like I do, do that instead.
Brad: Yeah, there you go. All right, we may not make the three minutes, but please go ahead and continue with that. All right, so continue walking and marching as long as you want. I would try for three minutes initially. I really do encourage you, after you get used to this, and you've done it for a few days, do it in the afternoon as well. Again, it's going to take five minutes or less to start with, and it can go longer. It's one of these things that can really make a big difference in your day, make you feel better. And Mike, any other advice?
Mike: Yes, for another video, you can check out "10 Minute Seated Exercises For Seniors, Elderly, & Older People."
Brad: There you go, and it has a lot of views; people are enjoying that one as well. Have a good day.
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