Question

1. What changes occur in flexibility with older adults? What important muscles should be stretched and strengthen in order to improve their activities of daily living (ADL)?

2. The Nurses’ Health Study found that for every 1 hr per week increase in walking, at an average pace, there was a 6% reduction in risk for hip fracture. What other exercises or exercise components may reduce fractures in older individuals.

Answer 1

1.Changes in flexibility in older adults
*As resistance increases,dynamic flexibilty decreases in older adults.Flexiblity may decrease because of cross linkage of collagen fibers in connective tissue,inactivity,decreased muscle strength,and joint changes.Active older adults maintain greater level of flexibility than do their more sedentary peers.

*important muscles involved in streching ang strenghtened are,
1.triceps:over head triceps strech
2.biceps:standing biceps strech
3.forearms:alternating wrist pull
4.shoulders:cross-body shoulder strech
5.back:cat.cow child's pose
6.chest:wall assisted single arm chest strech
7.Abs:stability ball assisted backbend
8.Gltes:supine figure -4 glute sterch

2. Exercises to prevent fractures in older adults are
*to strnghthen wrist -use hand weights-,or even soup cans.with weight in hand,flex the wrist up,then down and then circle for full range of motion.
*to prevent hip fracture -a simple kicking the heel forward exercise builds both balance and leg strength.stand firmly on both feet placing your hands on your hips ,then lift up one leg by bending the knee,then push that foot out in front of you with foot flexed,thrushing the heel out.hold on a table or chair if you are unsteady.