Stretching Tips to Help Your Mom With Balance and Flexibility

Something simple like a fall can be catastrophic to an older adult. A hip fracture can make it hard to move around well. A surgery requires time and therapy to bounce back from. Some older adults never regain full mobility after a fall.

Improved balance and flexibility helps lower the risk of a fall. Your mom should consider these stretches to help. If she needs to hold a chair or door frame for support, that’s fine.

Ankle Rolls

Standing on both legs, your mom will lift one foot in front of her. She wants to twist her foot in a clockwise position five times and then change direction and go counter-clockwise five times. Once she’s done one foot, she’ll put that foot down and lift the other foot.

As she starts toning muscle and helping her ankles become more flexible, your mom can double the number of ankle rolls. Eventually, she may not need a chair or doorway for support.

Calf Stretches

Your mom should stand a foot or two away from the wall. Have her place her palms flat against the wall for support. Once she’s in a comfortable position, she will lift one of her legs backward with the toes pulled forward to stretch her calf muscle. Have her hold that for 30 seconds and lower the leg again.

She’ll repeat that stretch with her other leg. She should switch back and forth between her legs until she’s done the exercise five times with each leg.

Leg Lifts

While sitting in a chair, your mom should lift one leg as high off the ground as she can. Have her point her toes at the ceiling and release. Put that leg down and repeat the exercise four more times. Switch legs and repeat the exercise with the other leg.

Sit and Stand

Have your mom sit in a sturdy chair. She wants to position herself so that she’s positioned in the mid-point of the chair and not sat fully against the back.

Criss-crossing her arms across her chest so that hands are resting on the opposite shoulders, she’s going to stand up. Once she’s fully standing, she sits back down and repeats. Start with five sit and stand exercises and have her increase as she builds leg muscle.

Do you need help making sure your mom does her daily exercises? Companionship services from a senior care aide is ideal. Have caregivers spend time with your mom and encourage her as she does her daily exercises. Senior care can also drive her to therapy sessions or join her for outdoor walks.

If you or an aging loved one is considering hiring senior care in Cupertino, CA, please contact the caring staff at Home Helpers today (408) 317-4969.