Confirmed Age and Gerandology Spanish Society (Segg), we have been doing for many years and is gradually decreasing flexibility and movement. If we add it, when aging, they usually leave sports practices, Erection and joint asymmetric om are multipliedWhat does this mean in our health and public welfare.
Of course, this is not to do a tired exercise in 60 years, but Maintain daily procedures They prevent the decrease of muscles, the joints are ‘antioxidants’ and the ability of our movements is more restricted to living standards. Today we propose five Useful ways to be appropriate Protect autonomy at any age.
1. Open the natural shoulder movement
The first recommended extension exercise is that handling the upper body, opening the shoulders of the shoulders and Preventing the formation of contracts To bad conditions. This movement can be carried out Sitting standing standing (Yes, always on your back).
Weapons located vertically on both sides of the body, knowing about cutting as shoulders as possible, we are deeply and simultaneously encouraged We climb on both shoulders, Like trying to touch our ears with them. Once in that position, we slowly rotate them and paint a path as wide as possible.
From this shoulder movement we do 10 conscious recurrence and remain silent to avoid harmfulness and do it again Drawing in the opposite direction of circles.
2. Loosen the pelvic region
When we stay for several hours, from a further 60 years, The pelvic region tends to overload. Extend this body part Delete tensionThe most appropriate is to lie down on the floor, supported by a mat on our backs.
To rest in the lower back and improve lost flexibility, the movement is to change both legs, which start from the extended position. We take a knee and carry it on the chestLie down and keep us on our backs.
We hug that knee with both hands but we maintain that position without compulsion For 30 secondsWe repeat the same exercise with the other leg. This will help to stretch the pelvis and feel better five times on each leg.
3. Release the accumulated voltage on the neck
One of the most affected areas Daily tensions neck.
Again, the rear should be straight and the shoulders should be below as possible. Look forward to, we put the right hand on our head and turn it up by pushing it to the right, Keeping your eyes in front. We endure that posture for 10 seconds and put our heads back in the center.
Slowly, we repeat the movement to the other side, ‘pushing’ with the left hand, and the ear to the shoulder. This way, we will feel it The neck is recovered Often.
4. Stretch the back of the legs (the thigh bones)
Standing, we stretch a leg and climb to a bank or step, hold Straight leg without bending the knee. Next, without bending any of the two knees, gradually flexed the waist, so that the back of the legs extends correctly, especially Thighs.
Once We have reached our top. We repeat the movement with the other leg.
5. Strengthen the ankles
It is common to meet our ankles frequently, with muscle and bone wear that usually occur at a time of some age We can solve the muscular weakness With this simple extension.
Sitting in a chair, the back is placed right on the back, we raise the leg straight, without bending the knee. Stretched once, at an angle of 90 degrees, parallel to the floor, we did Round moves with leg Count in both directions, 10 seconds. We cut that morning and perform the same exercise with the other leg. It is better to repeat it five times on each leg, replace them, improve movement, Strengthen the ankles and avoid sprains.
