By Discovery Village At Dominion

04/25/2022 As people age, one of the keys to maintaining independence is that of mobility. For retirement age adults, profound physical, psychological, and social consequences result from the loss of mobility. Basic movements can cause injury and pain when muscles and joints aren’t properly maintained.
Through mobility exercises and regular physical activity, immobility-related negative effects can frequently be prevented. To help with immobility prevention, we’re going to offer five exercises. These will help increase shoulder stability and flexibility. In addition, it will give your arms, chest, and back a slight workout.
Rotation Stretch – Lower Back

• With your feet flat on the floor, in an upright position, sit on your chair.
• To your left side, so that your shoulders rotate, twist your upper body. For support, use your leg or the chair to get a deeper stretch.
• For approximately 20 to 30 seconds, hold the position.
• Go back to the position you started in.
• On your right side, repeat the exercise.

Side Bends

• With your feet flat on the floor, sit on a chair.
• Outstretch one arm to the side and place the hand of your other arm behind your head.
• As if you’re reaching toward the floor, lean over on the side of the outstretched arm.
• Return to the starting position while contracting your oblique abdominal muscles.

Abdominal Press (Seated)

• With your feet flat on the floor, in an upright position, start by sitting on your chair.
• With elbows locked, put your hands on your knees.
• Engaging your core, press your hands into your knees.
• For approximately 3 to 5 seconds, hold that press. Release.
• Repeat 5 to 10 times.

Semi Sits

• With your feet hip-width apart, stand in front of a chair.
• Next, your core abdominal muscles should be engaged.
• As if you’re going to sit, bend your knees as you slowly lower your body to the chair.
• Return to a standing position after touching the chair seat very lightly.

Note: Don’t let your knees bend forward past your toes and make sure to keep your chest and head up. Through your heels, push upward.
Clamshell (Upper Body)Note: This exercise can also be done standing up…

• With your feet flat on the floor, in an upright position, start by sitting on your chair.
• With your upper arms parallel to the floor, form a 90° angle with your arms (they will look like a goalpost).
• In front of your face, bring your forearms together.
• Back to the starting position, return your arms while your shoulder blades are being squeezed together.

Note: You can hold small items or weights in your hands to make this exercise a bit more challenging.
Discovery Village At Dominion – A Pet Friendly CommunityDiscovery Village At Dominion offers several distinct options for retirement living: SHINE® Memory Care, assisted living, and independent living. Courtesy of our Dimensions Health And Fitness program, your loved one can stay active in an easier, nearly effortless manner. Thanks to the health of quality fitness classes, water aerobics, and senior equipped gym, in the safest environments available, it’s easy to stay active and healthy. Our friendly and professional team members are always around just in case anyone needs assistance. Enjoy appropriate workouts and physical therapy activities integrated into a daily routine. To help calm the soul, we also offer yoga and meditation classes.