An affliction that plagues many senior citizens is muscle tightness. Most seniors become less and less active as they get older. Inactivity leads to overall joint discomfort. A physio ball gives you an unstable platform on which to stretch. A minimum level of stability needs to be attained before a senior can use a physio ball as a stretching tool.
Considerations
A certain level of basic stretching needs to be mastered before you implement a physio ball. You should be able to execute a stretch from any stable position before moving on to a physio ball. Stretching with a physio ball should be a secondary progression device. A significant amount of hip and shoulder mobility is also required to attempt any physio ball stretches.
Pelvic Clocks
Pelvic clocks facilitate movement through the pelvis and lower spine. Sit on top of a physio ball with your knees bent and feet flat on the floor. Your hands are kept on your hips throughout. Maintain an erect torso and abdominal contraction. You tilt your pelvis forward and backward as much as you can tolerate. Do not excessively tilt the pelvic region forward or backward. This could cause inordinate hip movement, which may lead to pelvic instability.
Prone Quadruped Bird Dog
A quadruped bird dog can train the spinal column to stabilize. Lie with the front of your body on top of a physio ball. Your arms are straight and in front of the ball. Your hands are flat on the floor. Your legs are also straight, but behind the ball. You toes are placed on the floor. You simultaneously elevate the left arm and right leg. You lift each limb until they are horizontal to the floor. Hold each limb in the elevated position for about five seconds. Slowly bring the left arm and right leg down to the floor once the five seconds expires. Repeat these steps with the right arm and left leg. Avoid elevating your limbs too high. This would make it difficult to stay over the ball.
Prone Lat Stretch
A prone lat stretch elongates the posterior upper body muscles. You kneel on the floor with your legs at right angles. A physio ball is situated in front of the body on the floor. Your arms are straight with your hands positioned on top of the ball. Gradually let your hips fall into your ankles. Keep your arms straight and your hands on the ball. Hold the stretch position for about 30 seconds. Make sure to look straight to the floor throughout.
References
- "Stretching" ; Suzanne Martin ; 2005
- "Stretching for 50+: A Customized Program for Increasing Flexibility" ; Dr. Karl Knoph ; 2005
Member Comments