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Exercises for older people

CHEST STRETCH
   
 A. Sit upright and away from the back of the chair. Pull your shoulders back and down. Extend arms out to the side. 
 B. Gently push your chest forwards and up until you feel a stretch across your   chest.Hold for five to 10 seconds and repeat five times. 

UPPER BODY TWIST


This will develop and maintain flexibility in the upper back. A. Sit upright with feet flat on the floor, cross your arms and reach for your shoulders.
 B. Without moving your hips, turn your upper body to the left as far as is comfortable. Hold for five seconds. Repeat going right. Do five of each.

HIP MARCHING


This will strengthen hips and thighs and improve flexibility. A. Sit upright and away from the back of the chair. Hold on to the sides of the chair. 
B. Lift your left leg, with your knee bent, as far as is comfortable. Place foot down with control. Repeat with the opposite leg. Do five lifts with each leg.

Arm raises 

This builds shoulder strength. 
A. Sit upright, arms by your sides. 
B. With palms forwards, raise both arms out and to the side and up as far as is comfortable. Then return. 
C. Keep your shoulders down and arms straight throughout. Breathe out as you raise your arms and breathe in as you lower them. Repeat five times.



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