Gentle Range of Motion Chair Exercises for SENIORS (Arthritis/Limited Mobility/True Beginners) скачать в хорошем качестве

Gentle Range of Motion Chair Exercises for SENIORS (Arthritis/Limited Mobility/True Beginners)

Gentle Range of Motion Chair Exercises for SENIORS (Arthritis/Limited Mobility/True Beginners) Do you wake up feeling like your body is made of rusty metal? Does reaching for a coffee cup or putting on your socks feel like a monumental task? If you live with Arthritis or chronic pain, your instinct is often to stop moving to avoid hurting. But biologically, stopping is the worst thing you can do. Your joints do not have a direct blood supply. They rely on movement to pump nutrients in and waste out. In this video, we guide you through a 100% Seated Range of Motion Routine designed specifically for seniors with limited mobility. This is not about building muscle or sweating. This is about lubrication. We use the "Motion is Lotion" principle to gently stimulate the production of Synovial Fluid, the natural oil that greases your cartilage. We cover every major joint from your neck to your ankles, using slow, controlled movements that never force you into pain. Whether you are recovering from surgery, using a wheelchair, or just starting your fitness journey, this routine will help you reclaim your flexibility and reduce your daily stiffness. (Video Notes) 1. The Science: Why We Move Cartilage is like a sponge. When you sit still, the sponge dries out and becomes brittle (stiff). The Squeeze: When you move a joint through its full range of motion, you squeeze the "old" fluid out. When you relax, fresh, nutrient-rich fluid soaks back in. The Goal: This routine is designed to pump that sponge in every joint of your body. 2. Neck & Shoulders (The Tension Zone) Seniors often carry tension in the Upper Trapezius. The Move: Slow head turns (looking over the shoulder) and gentle ear-to-shoulder tilts. The Warning: Never roll your head backward in a full circle. This pinches the cervical arteries and vertebrae. Stick to "Yes" (nodding) and "No" (shaking) motions. 3. The Spine: Seated Cat-Cow This is the best move for lumbar (lower back) stiffness. The Technique: Sit tall with hands on knees. Cow: Inhale, arch your back, lift your chest, and look up gently. Cat: Exhale, round your spine, tuck your chin, and curl forward. The Benefit: This flexes and extends the vertebrae, hydrating the spinal discs. 4. Hips & Knees (The Walking Gears) Stiff hips lead to a shuffling gait and falls. The Move: Seated Marching. Lift one knee slowly toward the chest, then lower it. The Add-On: Knee Extensions. Straighten your leg out in front of you, squeezing the thigh gently, then bend it back. This keeps the knee hinge lubricated without weight-bearing pressure. 5. Extremities: Wrists & Ankles Arthritis often attacks the small joints first. The Move: "Painting Circles." Imagine you have a marker on your toe or fingertips. Draw big, slow circles in both directions. The Benefit: This improves dexterity for opening jars and stability for walking on uneven ground. Medical Disclaimer: The content provided in this video and description is for informational and educational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Pain Rule: Discomfort is normal; sharp pain is not. If you feel a sharp, pinching, or stabbing sensation during any movement, STOP immediately and make the movement smaller. Never force a joint past its comfortable range. If you have had recent hip surgery, consult your surgeon about specific movement restrictions (like crossing legs or bending past 90 degrees).