No equipment exercise program for the 50+ - 9/10

Benefits of the exercise:

Strengthens the upper and mid back

Tips:

• Keep a tall spine
• Keep the shoulders relaxed
• Do this exercise 10 times

Benefits of the exercise:

This exercise is excellent for those who need a seated option for deep muscle release, particularly useful for improving mobility and reducing discomfort in the upper back and shoulder areas.

Tips:

• Start Position: Sit in a sturdy chair with a straight back to support your posture.
• Choose Your Ball: Select a ball based on your comfort level and the intensity you need. Options include:
  • A ball hockey ball for deeper pressure.
  • A lacrosse ball for firm pressure.
  • A tennis ball for less intensity.
• Position the Ball:
  • Place the ball behind your back while seated.
  • Slide the ball to a position under your shoulder blade, targeting areas that feel tight.
• Find the Tight Spot:
  • Gently shift your body to roll the ball around the shoulder blade area.
  • Once you locate a particularly tight spot, pause there.
• Release Tension:
  • Allow your body to relax and press against the ball.
  • Maintain steady breathing to help ease the muscle tension.
  • Hold this position for several seconds, allowing the muscle to release gradually.
• Adjust as Needed:
  • Move the ball to different spots around your back to target other areas of tension.
  • Adjust the pressure by changing how much weight you lean into the ball.

Safety Tips:

• Ensure the chair you use is stable and will not tip.
• Begin with lighter pressure, especially if you are new to this type of stretching.
• Stop immediately if you experience any sharp pain or discomfort.

Benefits of the exercise:

Eases tension and tightness in the neck

Tips:

• Look towards you opposite armpit
• Adjust the angle of your head until you find the areas of tension
• Hold the stretch for 1 minute