It is an immense pleasure to bring to all of you a series of exercises for adults on this occasion, as you well know that exercise is very important to keep us healthy both physically and mentally and when we stay active our body is more flexible and thus our head does not hurt. muscles and joints, above all we have less pain because when we reach old age we decay and the exercises keep us leading a healthier life.
Here I show you the step by step of some routine exercises
First I do it on the mattress because that way we don't have to mistreat our back and that way it helps to work it better and more comfortable for older people.
Ok let's start we lie down on the mattress you are going to shrink your legs and take them to the right side and then to the left side this is hip rotation you are going to repeat it 20 times this exercise helps when there is pain in the hips and it also helps to the back..
Second position here you are going to take the feet with your hands and take them up and stay in this position as shown in the image and stay like this for 3 seconds and lower, rest and return to the position repeat 10 times, help for the back, stretch and hip ailment.
If in this case you cannot take the feet with your hand because you do not have enough flexibility, raise your legs and leave three minutes until you can do it little by little..
Third position then stretches you upright and then picks up the legs and knees bent and feet well attached to the mattress and stretches the arms until they are at the height of the feet and slowly raises the hips and stays for three seconds and lowers rest and repeat again do it 20 times.
When there are back and hip ailments this exercise is excellent and also for the lumbar
Fourth position this exercise you are going to raise your legs and place your right leg on top of the other and your hands on your knees it keeps you in this position for 3 seconds and you go down and repeat with the next leg you are going to repeat it 10 times this is to maintain balance , elasticity, and especially for the hips and back, legs.
Fifth position here you are going to place your arms to one side and pick up your legs and turn to the right side and your head to the opposite side as shown in the image, that is, you will feel the turn, keep it for 3 seconds and then to the other side at the same time.
This exercise helps the back when you do it you will feel that your back is working excellently for ailments.
Sixth position, then you are going to stretch, you stay upright and then with your hands take your legs, your knees are bent, you bring them to your chest and you stay in this position that I show you, you have 3 seconds left and come down, rest and repeat 10 times.
This exercise helps for the hips, lower back, stretching and back.
Seventh position here you stretch out on the bed bend your left leg and raise your right leg as firm as you can to stretch it well, if it is difficult for you to stretch it, do it as far as you can until you manage to do it well and keep it in this position for 3 seconds and lower rest and repeat with the next leg and so on until completing 12.
It helps you to strengthen your muscles, helps you stretch and for ailments.
I hope you like these exercises, they are excellent, I recommend them since I have been doing them for years because I am no longer a fifteen-year-old and I do them to maintain a bearable and healthy life since I suffer from a disease called Fibromyalgia, they are pain that one suffers. in the joints and they are very annoying. I have to keep moving and stretching, because if I don't do this I could even end up in a wheelchair.
