Stiff neck!? Here are some simple and easy neck exercises for elderly people and seniors, which can help prevent stiff necks, pains, imbalance, and even injuries. Simple and easy neck exercises that you can do at home.
7 Neck Exercises For The Elderly And Seniors
These safe neck exercises will help seniors go about their daily routines better. It is suggested that people do neck exercises for around 10 to 15 minutes a day. Mobility of the neck is vital for people to do simple tasks like looking up and down or driving.
1. A self massage exercise for a stiff neck
Here is a simple self-massage exercises that anyone can do at home. This relaxation exercise is very helpful when you feel that your neck feels tense.
Learn more: Top 6 Health Benefits Of Self-Massage
2. Muscle tension on the sides of the neck
A tense neck can be one of the reasons for headache or bad memory. Here is a very good neck exercise for the elderly when feeling tension on the sides of the neck.
Visit our relaxation exercise video library for simple neck relaxation exercises you can do at home.
3. Chin up
No, this is not for fitness individuals who do bars; rather, it’s a standard face-up stretch. The muscles of the neck are flexed and freshened up by simply looking up for 10 to 30 seconds. Your shoulder and chest area will get to benefit from this neck exercise, too.
- Tilt head upwards.
- Hold for 10 to 30 seconds until you feel a stretch.
- Make sure that your feet are flat on the floor and your hands on your waist.
You can sit on a chair or stand while doing this neck exercise for elderly people. Additionally, you can hold your head if you want more support. Never attempt to stretch beyond your limits!
4. Head down
Your spine will be improved upon holding your head down correctly. Muscle areas around the back of your neck, shoulder, and upper back get to mobilize for this type of exercise.
- Sit or stand with your feet planted on the floor.
- Tilt down the head and hold for 10 to 30 seconds.
- Hold your head or place your arms on your waist.
Try keeping your shoulders straight when performing this exercise.
5. Head rotation
To make your neck more fluid and mobile, head rotation is one of the best neck exercises for elderly people.
- Stand with your feet flat on the ground.
- Put your hands on your waist.
- Rotate your head up and down clockwise for 8 to 10 counts.
- Turn your head counterclockwise for 8 to 10 counts.
Don’t strain yourself if you get dizzy. Do what you can only do. Head rotation also improves the upper back and the scapula muscles regions get loosened up.
6. Neck stretch
This easy neck exercise lets seniors do a simple look to the left and right for neck mobility. One can do this anytime of the day or while sitting or standing up.
- Sit or stand up.
- Look to the right as far as you can.
- Hold the pose for 5 to 8 counts.
- Then, look to the left and do the same for 5 to 8 counts.
Exercises like these significantly improve the neck muscles so seniors can move the neck laterally. Note, however, that when performing this, your body sometimes goes with the movement of your head. So, try to keep still and refrain from doing other unnecessary fidgeting.
7. Ear to shoulder stretch
This neck exercise for elderly people does not only strengthen your neck muscles; it also flexes your shoulder tissues and muscles. It’s best done when you’re sitting down.
- Bring your right ear to your right shoulder.
- Hold the pose for 5 to 8 counts. Release.
- Bring your left ear to your left shoulder and hold the pose for 5 to 8 counts.
- Repeat three times on each side or as much as you can without straining your neck and shoulder too much.
When performing this exercise, remember not to raise your shoulders — your ear should be the one coming close, not the other way around. Also, avoid leaning on one side and make sure to straighten your body while doing this exercise.
The Benefits Of Neck Exercises For The Elderly
Muscles and tendons must be flexed for seniors to carry on with their daily activities. Even as simply as craning the neck to the right, left, back, or forward will help soften the tissues around the neck and scapular regions. Neck exercises for elderly can be beneficial in many ways:
More freedom of movement
A simple turn of the neck to the right to grab a book or looking upwards to get those items from the cupboard on the shelf is a lot easier if the neck muscles are more comfortable and fluid due to consistent neck exercises.
Ease in upper back and scapula
These muscle groups will help stabilize your shoulders and improve posture for seniors. One can also enjoy ease in carrying everyday items like groceries, plates, and the like.
Lessens muscle tension
Ever have those moments when your neck becomes strained because you slept on the wrong position last night? Doing neck exercises will loosen the muscles for better movement.
Improves cervical spine regions
Tissues and joints around the spinal cord will “freshen” up once the neck has been stretched. Overall, it will improve your back significantly in case you’ll be lifting, squatting, or just turning to another direction.
Reduces abnormal stings when turning around
If you turn around abruptly, chances are you’ll feel that sting of pain at the base of your nape, passing through your ears, and brain. This abnormal pain happens when you change the movement of your neck hastily. Restrictions of muscles in that area also contribute to that injury. However, by regularly exercising the neck, you can prevent that painful experience from occurring.
Sure, you may not be that senior citizen to have walked or jogged a thousand miles, or swim in a vast ocean, but that does not mean you should skip exercising. Neck exercises for elderly people will improve flexibility, mobility, and upper back and scapula muscles for fluid movement even at a golden age.