Standing Stretches For Seniors | Full Body - 6 Stretches | 8 Minutes

IMPROVE flexibility over 60 - Standing Stretches For Seniors

Join me (Mike - Physiotherapist) for this full-body standing stretch. Improve your flexibility!

In this video we cover:

1. Shoulder Stretch

2. Wide Arm Chest Stretch

3. Calf Stretch

4. Hip Flexor Stretch

5. Lumbar (lower back) Extension Stretch

Do your best and any questions ask below!

- Mike

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3 Stretches For Sciatic Pain For Seniors | Dealing With Sciatica

I had a fair few people over the last weeks asking me for advice for sciatic pain.

With any pain, it's important you focus on not only exercises/stretches but other aspects of good health.

In this video, I show you 3 of my favourite stretches for sciatic pain and also discuss other aspects of your health to have a think about.

Understanding Sciatica in Seniors

Sciatica isn't just a fancy word; it's a real pain - quite literally! It happens when the sciatic nerve, which runs from your lower back down each leg, gets pinched or irritated. Ouch!

For seniors, this can be a bit more common. Why? Well, as we age, our bodies go through changes. Things like spinal disc degeneration or arthritis can make seniors more susceptible to sciatica. The symptoms? They're not exactly a walk in the park: sharp pain, numbness, or a tingling sensation that travels down the leg.

But fear not! Understanding is the first step in managing sciatica. Recognising these symptoms early and consulting with a healthcare professional can really make a difference. Remember, sciatica's bark can be worse than its bite, especially if you catch it early and treat it right!

Do's and Don'ts When Exercising with Sciatica

Exercising with sciatica can feel like navigating a minefield. But don't worry, I've got your back (pun intended) with some do's and don'ts:

Do's:

• Do start slow: Gentle exercises are your friends. Think about low-impact activities like walking or water aerobics.

• Do focus on stretching: Stretching can be a godsend for relieving sciatic nerve pain. Think about yoga or simple stretches that target the lower back and legs.

• Do strengthen your core: Strengthening exercises for your abdomen and lower back can help support your spine, taking some pressure off the sciatic nerve.

Don'ts:

• Don't overdo it: Listen to your body. If an exercise causes pain, stop immediately.

• Don't ignore pain: Pain is your body's way of saying, "Hey, something's not right here!" Pay attention to it.

• Don't skip warm-ups: Jumping into exercises without warming up is like driving a car without oil - not a good idea!

Remember, when it comes to exercising with sciatica, it's not about being the fastest or the strongest; it's about being smart and safe.

Lifestyle Tips for Managing Sciatica

Now, let's talk about lifestyle changes that can help manage sciatica. It's not just about exercise; it's about how you live your day-to-day life.

Watch your posture: Whether you're sitting, standing, or lifting something, good posture can reduce pressure on your sciatic nerve. So, sit up straight and lift with your legs, not your back.

Stay active: It might sound counterintuitive, but staying active is key. Regular movement can help reduce inflammation and pain. Just be sure to choose low-impact activities.

Mind your weight: Maintaining a healthy weight helps reduce the strain on your spine. Plus, eating healthily has its own bunch of benefits, including feeling great!

Get a good night's sleep: Investing in a supportive mattress and finding a sleeping position that reduces pressure on your sciatic nerve can work wonders.

Stay hydrated: Drinking plenty of water helps keep the tissues around the sciatic nerve hydrated and healthy.

By incorporating these simple lifestyle tips into your daily routine, you can take a proactive stance against sciatica. It's all about making small changes that add up to a big difference in how you feel. So, here's to taking control and living your best life, sciatica or not!

Do your best and any questions ask below!

- Mike