STAY LIMBER LATER IN LIFE TRY THESE STRETCHES TO INCREASE MOBILITY AND REDUCE INJURY
Maintaining flexibility and mobility is crucial as we age to enhance quality of life and reduce the risk of injuries. Stretching exercises are an excellent way for older adults to keep muscles elastic, promote relaxation, and improve blood flow. Here are four essential stretches tailored for seniors that are effective and easy to incorporate into a daily routine. NECK STRETCH This gentle stretch can help relieve neck and shoulder tension, which older adults commonly experience. Sit comfortably in a chair with your feet flat on the floor. Slowly tilt your head toward your shoulder until you feel a stretch on the opposite side of your neck. Hold this position for about 15–30 seconds. Repeat on the other side. You can do this several times throughout the day to maintain neck mobility. UPPER BACK STRETCH The upper back stretch is excellent for alleviating upper and middle back tightness. Sit in a chair
or stand tall. With your arms about shoulder height, clasp your hands in front of you. Move your chin toward your chest and reach forward with your arms so you are rounding your upper back. Hold for 15–30 seconds and relax. Repeat a few times to reduce tension in the back.
direction, then switch to the other ankle. This exercise helps maintain joint flexibility and can be done daily. CALF STRETCH This stretch is vital for maintaining the flexibility of the lower legs, which is important for mobility. Stand facing a wall with your hands placed at eye level on the wall. Place one foot back with the knee straight and the other in front with the knee bent. Press the heel of the extended leg toward the floor until you feel a stretch in your calf. Hold for 15–30 seconds and switch legs. Incorporating these stretches into a daily routine can significantly improve flexibility, reduce discomfort, and enhance overall function. Always remember to move slowly into each stretch and curtail any movements that cause pain. Consistency is key, and with regular practice, these stretches can help you lead a more active and pain-free life as you age.
ANKLE CIRCLES Ankle mobility is vital for balance and preventing falls. While seated, extend one leg in front of you and rotate your ankle slowly in a circular motion. Do 10 circles in each
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Lime Chicken With Corn and Poblano Salad Inspired by PureWow.com
There’s still time to enjoy sweet summer corn with this lime chicken dish.
Chicken • 3 tbsp olive oil Ingredients
Corn and poblano salad • 2 tbsp olive oil • 2 poblano peppers, diced • 2 garlic cloves, minced • 1 14-oz can of corn • 4 scallions, minced • Juice of 2 limes • 1/3 cup chopped cilantro • Salt and pepper
• 1 cup all-purpose flour • 1 1/2 tsp garlic powder • 1/2 tsp cayenne pepper • 1 1/2 tsp salt • 3/4 tsp black pepper • Zest of 1 lime • 8 chicken thighs
1. Preheat oven to 400 F. 2. In a large oven-proof skillet, heat olive oil over medium heat. 3. In a bowl, whisk flour, spices, and lime zest. Dredge chicken in the mix to coat. 4. Add chicken, skin-side down, to skillet, then place skillet in the oven for 30–35 minutes. 5. In a medium skillet, heat olive oil and add poblanos. Sauté 4–5 minutes. Add garlic and sauté for another minute. 6. In a bowl, add poblano mix, corn, scallions, lime juice, and cilantro, toss and serve with the chicken. directions
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