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Lower Body Stretches for Seniors

Senior Stretching Exercises Video Series

These lower body stretches is the last of the videos in the senior stretching exercises series.

There are several different stretches performed in this video.

These stretches are not done in a chair but rather are done lying down on an exercise mat.

If you are not comfortable getting up and down off the floor by yourself, have someone assist you.

If you have any physical limitations that prevent you from lying down on the floor, then skip this video all together.

The muscles that are stretched during this routine include the quadriceps, hamstrings, hip flexors, glutes and back muscles.

The quadriceps are the large muscles in the front of the thigh. The hamstrings are the opposing muscles in the back of the thigh.

Your hip flexors are the muscles in your hips (as the name suggests) and the glutes are the muscles in your buttocks.

Exercise #7 - Lower Body Stretches

She demonstrates each of these five stretches on just one side. So when doing your routine, make sure to stretch both sides of the body for each of these moves with the exception of the back stretch.

Below are instructions for each of the 5 stretches performed in this video.

Quadricep Stretch
  1. Lie down on the mat on your left side with your left arm stretched out above your head. 
  2. Place your head on your arm for support. Bend both of your knees slightly while lying down.
  3. Now lift your right leg up and grasp the ankle with your right hand.
  4. Push your leg back and behind you until you feel the stretch up the front of the thigh.
  5. Hold for about 10 to 20 seconds and repeat on the other side.
Hamstring Stretch
  1. Lie down on the mat with your back to the floor and your legs stretched out.
  2. Lift one leg up and hold it with your hands for support bending the leg at the knee.
  3. You should feel this stretch up the back of the thigh. Hold for about 10 to 20 seconds and repeat on the other side.
  4. To deepen this stretch, straighten the leg.
Glute Stretch
  1. Lie on the floor with your back on the mat, feet on the floor with knees bent.
  2. Cross your left leg over the right leg with your foot resting on the thigh just above the knee. 
  3. Now take your hands and place them behind the right leg and lift up keeping the left leg crossed over.
  4. Lift until you feel your hips come slightly off the floor. You will feel this stretch in your buttocks and in the hip flexors.
  5. Hold this for a count of 10 to 20 and switch sides.
Hip Flexor Stretch
  1. Lie on the floor with your back on the mat, feet on the floor with knees bent.
  2. Cross your left leg over the right leg with your foot resting on the thigh just above the knee.
  3. Now grasp your left leg just above the knee with your right hand.
  4. Twist the body slightly and drop your knee towards the floor until you feel the stretch in the hips and buttocks area.
  5. Hold for a count of 10 - 20 and repeat on the other side.
Back Stretch
  1. Sit on the mat with your legs crossed.
  2. Slowly drop your upper body down to the mat with your arms stretched out in front of you.
  3. Hold for a count of 10 - 20 seconds.

Watch the video below to ensure you are doing the this move correctly. 


Not all mobile devices will display the video correctly. If you are not seeing the full video (or it's not displaying at all), click here to view the lower body stretches for seniors on youtube.



Return to the starting page for these senior stretches video series.


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Senior Strength Training Videos
This fitness video series has several different strengthening exercises for seniors that are performed while sitting in a chair.

Benefits of Stretching
Stretching is an important part of your weekly exercise routine. Find out all the benefits of stretching your muscles.




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