Seated exercises for seniors or rehabilitation – Part 2 – Head and shoulders

Exercises suitable for seniors, those who are disabled, people with arthritis, chronic fatigue or illness, recovering from strokes or heart attacks. Even for taking a break from your desk job, if you can’t get up and move about.

More exercises that I use with my arthritis joint mobilisation class. Read some background, and see the basic leg movements here, in Part 1.

Today I was going to write about some of the basic arm movements. But when I started listing all the exercises, there were so many, and the arm section was the biggest! So today I’m going to do the head movements instead, as there are a lot less, and I don’t have much time. But we’ll put in a few shoulder loosening movements as well.

One thing to remember for all the exercises - work within your comfort level. Don’t force the movements. Start with a few and build up, especially if you haven’t done much for a while.

Neck movements

For all of the head movements, start with your head upright and facing straight ahead. The neck must be straight up and down, to be able to move safely in all directions. The finishing position is the same. In the arthritis class, we don’t bend the head backwards, or do circular movements.

Depending on your situation, you may be safe to tilt the head back or do head circles, but I won’t be showing those.

Starting position:

Head turns

Gently turn your head to look across one shoulder, keeping the neck straight up and down. Go only as far as is comfortable. Come back to the front, then do the other side. We usually do 4 (2 each side) and then repeat later in the song.

Ear to shoulder

Now moving your head in a different direction, tilt it, with the ear moving towards the shoulder. Come back up, then do the other side. We usually do 4 (2 each side).

Roll chin down to chest

Keeping your back upright, bend just the neck, taking the chin in the direction of the chest. Depending on the speed of the music, this could take 2 counts or even 4. Roll back up. Repeat 4 times.

Shoulder loosening movements

We will do more arm movements in a later post, but these shoulder moves are some of the ones suitable to put in a routine with head movements. Afterwards, do another set of the head movements.

Starting position:

Shoulder raises

Singles – start with the arms down by your side. Lift one shoulder up towards your ear, then drop it back down. Repeat on the other side. We would usually do 8 (4 each side) at a reasonably brisk tempo.

Doubles – lift both shoulders at the same time. We would do these slower, using 2 counts to lift, and 2 counts to drop.

Shoulders forward and back

Move the shoulders forward, which will also move your arms to a further forward position. Then smoothly move them back, which will move your arms back.

Shoulder rolls forward

Roll your shoulders forward, both shoulders at the same time. Start with the arms down. Pull the shoulders back a little, then up, then forward, then down – all in one fluid circle. Depending on the speed of the music, we might fit 3 circles into 8 counts (4 is sometimes a bit too quick).

Shoulder rolls back

The same as rolling forward, but in reverse: forward, up, back, down. Rolling the shoulders back usually reseats them into a good position, so do the forward rolls first, then the backward ones.

An option is to roll one backwards, then the other.

Thanks for reading and let me know how you go

Photos by myself, @sift666 or from Pixabay, unless otherwise stated.

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Some of my previous posts on HEALTH & LIFESTYLE:

• Sleep like a kitten Part 1 – 3 tips
• Sleep Well Part 2 – What’s your sleeping style?
• Sleep Well Part 3 – Resetting your body clock
• Thoughts about Breast Health
• I’ve got a cold & how to handle it
• Overcoming my fears
• Positivity Challenge 4 – Emotional Freedom Technique Part 1
• EFT Part 2 – Getting started
• Six days training in a new natural therapy
• Quick & Easy calming tip
• EFT Tapping videos for Xmas stress
• Seated exercise – legs

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