Five common exercises for the elderly

　　As people age, their physical condition deteriorates and their legs and feet become less and less flexible. This limits the exercise options available to elderly friends. Despite this, elderly friends should still carefully choose senior sports that suit them. So what are the specific common exercises for the elderly? Come and find out.

　　Five common exercises for the elderly

　　1. Pat your shoulders to protect your shoulders

　　Many people suffer from shoulder pain disease Troubled, in severe cases unable to lift arms.

　　You can try "beating" exercise ”Method: Stand, spread your legs slightly, use your waist to lift your right arm, tap your left shoulder with your right palm, and tap your back with your left hand at the same time, then switch directions with your arms. Generally, each group can be slapped about 50 times. It is better to feel a little soreness around the shoulder. This will help exercise the joints around the shoulder and relieve shoulder discomfort.

　　2. The crane points water to strengthen the cervical vertebrae

　　Degeneration of cervical vertebrae and intervertebral discs may cause cervical disc herniation, bone hyperplasia, ligament hyperplasia and other problems.

　　You might as well try the "Crane Pointing Water Technique" at ordinary times: keep still from the shoulders down, use your mandible to drive your neck, and draw a circle from top to bottom directly in front of your body. Do 24 or 36 times in each group, and you can do several groups every day. It can play a certain role in alleviating cervical spondylosis, stiff neck, etc. Don't be too fast when practicing. Generally, you can draw a circle in 7-8 seconds. The slower and more complete the better. If you feel uncomfortable or dizzy, you may have cervical spondylosis. If it is serious, you should seek medical treatment in time.

　　3. Idle Hula hoops to strengthen the lumbar spine

　　Elderly people often suffer from back pain, and some find it difficult to straighten up when they bend down.

　　You can try the "idle hoop" method: stand up straight, with your feet shoulder-width apart, hold your hands on your hips or above your head, keep your upper body straight, and straighten your legs and knees. First push your waist to the left, and then turn clockwise forward, right, and back, imagining that there is a hula hoop on your waist. The whole process should be slow, and the shoulder movements should not be too big. After turning 30 times, turn 30 times counterclockwise. Movements should be coherent and breathing should be natural. Such exercise not only helps maintain the flexibility of lumbar joints, but also promotes gastrointestinal motility and secretion of digestive juices, relieving constipate ,indigestion.

　　4. Leg turning exercises benefit the lower limbs

　　With the emergence of problems such as osteoporosis, lower limb muscle atrophy, and limited joint movement, the body's balance, coordination, and carrying capacity will decrease. If the elderly are not careful, they are prone to falls and accidents.

　　Do more leg-drawing exercises at ordinary times: hold your hands on the back of a chair or a solid tree trunk, fix your right leg, lift your left leg to a certain angle (it is appropriate for the body to maintain balance), draw circles in the air, return to the ground after finishing, take a short rest, change legs, do it 5-6 times in the morning and evening. This is beneficial to the health of the muscles and joints of the lower limbs and promotes the circulation of qi and blood in the lower limbs.

　　5. Knee rotation exercise and knee protection

　　The knee is the weakest joint in the human body, connecting the longest bone and strongest muscle. Elderly people often suffer from knee joint pain, weakness, cold sensitivity and other symptoms.

　　Daily exercises should be strengthened: put your feet together, squat slightly, hold your knees with both hands, and use your knee joints to drive your legs to rotate clockwise 10 times and counterclockwise 10 times, 1-2 times a day. The range of rotation should be as large as possible, allowing the legs to go from bending to straightening, and then from straightening to bending, reaching the limit every time. Long-term persistence can enhance knee joint toughness and leg muscle strength.

　　All of the above exercises can be used for elderly The body plays a role in health care. Therefore, elderly friends can do more of the above-mentioned exercises in their lives.