Elderly asian housewife woman sitting on sofa. calf pain

Quick Tips for Reducing Leg Stiffness After Sitting

by with No Comment Mobility Improvement
Long hours of sitting at a desk or binge-watching your favourite shows can leave your legs feeling stiff and achy. Many of us experience this, especially when working from home or dealing with a sedentary lifestyle. The good news? It doesn’t take much to shake off that stiffness and get back on your feet. Our mobility improvement plans in Edmonton help you improve your strength and keep your body moving smoothly. 

Why Does Sitting Cause Stiffness?

Before we get into the tips, it’s important to understand why sitting makes our legs stiff. When we remain seated for long durations, our muscles tend to shorten, especially those around our hips and hamstrings. Blood flow decreases, leading to that “heavy leg” feeling. Additionally, the lower back and spine can become tight, affecting your overall mobility. By incorporating a few simple exercises into your day, you can keep that stiffness at bay and even improve your full-body mobility routine.

Simple Strategies to Ease Leg Stiffness After Sitting:

1. Stand Up and Stretch Regularly

One of the easiest ways to combat leg stiffness is by breaking up your sitting time. Aim to stand up and stretch for at least 5 minutes every hour. Set a timer if needed—trust us, your legs will thank you!
  • Quad Stretch: Stand up, bend one knee, and grab your ankle. Hold it for about 20-30 seconds, then switch legs. This helps lengthen the front of your thighs.
  • Hamstring Stretch: Extend your left leg out in front, keeping it straight, and lean forward gently. Hold this for 20-30 seconds to stretch the back of your legs.
These stretches may seem simple, but they’re effective in maintaining mobility improvement and preventing muscle stiffness.

2. Include Mobility Exercises in Your Routine

Adding a full body mobility routine to your day can work wonders for reducing stiffness, not just in your legs but all over. Our physiotherapists often recommend exercises that focus on improving range of motion and keeping your joints healthy. Here are some of our favourites:
  • Spine Mobility Exercises: A flexible spine is key to overall mobility. Try the Cat-Cow stretch for a gentle way to improve spine flexibility. Get on all fours, arch your back up like a cat, then dip your belly down as you lift your head.
  • Wrist Mobility Exercises: Don’t forget about those wrists, especially if you spend hours typing or scrolling! Wrist circles or wrist flexor stretches are simple ways to loosen up your wrists and avoid tension buildup.
These exercises are not just about stretching; they help activate muscles, improve circulation, and keep your joints ready for whatever life throws at you.

3. Use a Foam Roller for Self-Massage

Foam rollers are great for a quick, targeted massage that can relieve tension and soreness. Concentrate on the muscles that tend to get tight after sitting, like your quads, hamstrings, and calves.
  • Roll each muscle group slowly, spending extra time on any tight spots.
  • Aim for about 1-2 minutes per area, but avoid rolling directly over joints.
Our physiotherapists can guide you through a foam rolling session tailored to your needs, making sure you get the most out of your mobility improvement.

4. Focus on Hip Flexor Stretches

When we sit, our hip flexors shorten and become tight, contributing to overall leg stiffness. Including hip flexor stretches in your daily routine can help maintain mobility and keep your lower body feeling loose.
  • Kneeling Hip Flexor Stretch: Step one foot forward into a lunge position and lower your back knee to the ground. Lean into your front leg while keeping your back straight, feeling the stretch along the front of your hip.
Our mobility improvement plans in Edmonton help not only to ease discomfort but also to enhance your mobility routine through these stretches

5. Walk Around More Often

It might sound obvious, but walking is one of the best ways to reduce leg stiffness. A quick walk around your home or office can help get the blood flowing and loosen up those tight muscles.
  • Take the stairs instead of the elevator.
  • Go for a 10-minute walk during lunch or between meetings.
  • Walk to the store instead of driving, if possible.
Our mobility physiotherapy team encourages making walking a daily habit—small efforts can lead to big gains in mobility over time.

6. Stretch Before Bed for Better Recovery

Evenings are a perfect time to work on flexibility and relax those stiff muscles. A few soft stretches before bed can help your body recover while you sleep.
  • Leg-Up-the-Wall Stretch: Lie on your back with your legs vertically against the wall, creating a right angle with your body. This stretch helps with circulation and eases tension in your lower back.
  • Butterfly Stretch: Sit on the ground, press the bottoms of your feet together, and softly press your knees down toward the floor.
These bedtime stretches can promote better sleep and improve your mobility, ensuring you wake up feeling refreshed and ready to move.  

Ready to Improve Your Mobility? Let Us Help!

Our physiotherapists are dedicated to helping you maintain and improve your mobility through targeted exercises and routines. Whether you need guidance on a full-body mobility routine, specific wrist mobility exercises, or advice on spine mobility exercises, we’re here to support your journey. And if you’re looking for professional help with mobility improvement in Edmonton, you’ve come to the right place.  

Stay Flexible and Free from Stiffness

Don’t let leg stiffness keep you from enjoying life. With a few adjustments to your daily routine and the right exercises, you can maintain flexibility and stay active. At 50 Plus Physio, we’re here to help you achieve your mobility goals with personalized care and expertise. Reach out to us today and take the first step toward a more flexible, active lifestyle. Remember, your journey to mobility improvement in Edmonton starts with small steps—let’s take them together!
Exercises to Strengthen Your Lungs

Easy Exercises to Strengthen Your Lungs for Better Breathing

by with No Comment Improve BreathingMobility Improvement

As we age, we naturally become more aware of how important it is to maintain our physical health. Often, the focus tends to be on mobility, joint health, and staying active. But let’s not forget one crucial part of our well-being: our lungs! Healthy lungs are vital for keeping us energized, allowing us to stay active, and supporting better breathing in seniors. 

Whether it’s going for a walk with the grandkids or doing our daily errands, our lung health can make all the difference. Our respiratory physiotherapy in Edmonton aims to help seniors strengthen their lungs, improve breathing, and promote overall respiratory health through a few easy, targeted exercises.

Why Focus on Lung Health?

Healthy lungs ensure that oxygen is efficiently transported throughout our bodies, enabling our muscles and organs to function properly. For seniors, weakened lung capacity can lead to fatigue, limited mobility, and an overall decrease in quality of life.

Breathing exercises can help improve lung function, prevent respiratory issues, and contribute to better breathing in seniors. Plus, it helps manage conditions like asthma, COPD, and other age-related respiratory challenges. When combined with guidance from our respiratory physiotherapists in Edmonton, these exercises can really make a noticeable difference!

Easy Breathing Exercises for Seniors:

Diaphragmatic Breathing (Belly Breathing)

  1. Either sit or lie down in a comfortable position.
  2. Position one hand on your chest and the other on your belly.
  3. Inhale deeply through your nose, sensing your belly lift as your diaphragm engages. The hand on your chest should remain still.
  4. Exhale through your mouth, tightening your abdominal muscles slightly as you breathe out.

Benefits:

Diaphragmatic breathing improves lung capacity and efficiency by helping you take deeper breaths. It also promotes relaxation, as it reduces tension in the chest and shoulders, helping you breathe easier. This exercise is especially beneficial for seniors, as it can reduce shortness of breath and increase comfort during physical activities. Practicing belly breathing daily strengthens the diaphragm and can lead to better breathing in seniors over time.

Pursed-Lip Breathing

  1. Sit upright in a comfortable chair.
  2. Inhale gradually through your nose for about 2 seconds.
  3. Purse your lips (as if you’re trying to blow out a candle) and exhale for 4-6 seconds.
  4. Focus on controlling the pace of your breathing.

Benefits:

Pursed-lip breathing helps reduce shortness of breath by slowing down the breathing process, which makes it easier for the lungs to exchange oxygen and carbon dioxide. This exercise can be particularly helpful during physical activities, like walking or climbing stairs, allowing seniors to better manage their breath. It promotes better breathing in older people, increases lung efficiency and makes daily activities more enjoyable. 

Deep Breathing with Coughing

  1. Sit comfortably with your back straight.
  2. Take a deep breath with your nose, filling your lungs fully.
  3. Hold your breath for 2-3 seconds.
  4. Exhale forcefully, coughing as you do so. The cough should be controlled and gentle, not harsh.

Benefits:

Deep breathing with coughing helps clear mucus from the lungs, which reduces the risk of infections, especially for seniors who may have a higher chance of developing respiratory conditions. This exercise also supports better lung function by engaging the diaphragm and chest muscles, which helps improve breathing in older people. 

Humming Breathing

  1. Sit or lie down in a relaxed position.
  2. Inhale deeply through your nose.
  3. Exhale slowly while making a humming sound for as long as you can.
  4. Repeat this process for 5-10 minutes.

Benefits:

Humming breathing is excellent for increasing lung function because the humming creates gentle resistance during exhalation, helping your lungs work harder and become stronger. It’s also incredibly calming, which makes it great for managing stress or anxiety related to shortness of breath. This exercise encourages full lung engagement, improves overall breathing capacity, and supports better breathing in seniors. It’s also a fun and easy way to relax while boosting lung health!

Chest Expansion Breathing

  1. Stand or sit upright with your hands placed on the sides of your ribcage.
  2. Inhale deeply through your nose, concentrating on expanding your chest outward.
  3. Maintain your breath for 2-3 seconds, then exhale slowly through your mouth.

Benefits:

Chest expansion breathing helps improve lung capacity by focusing on expanding the chest and engaging more of the lungs. This exercise strengthens the respiratory muscles, which helps improve breathing in older people, particularly those who may feel tightness or discomfort in the chest. It’s a great way to enhance lung strength and stamina, helping you stay active with greater ease and enjoy everyday activities. 

Additional Tips for Healthy Lungs

  • Stay Active: Regular physical activity like walking, swimming, or even yoga can help maintain lung capacity and stamina.
  • Avoid Smoking: Smoking is a primary contributor to lung disease. If you smoke, consider quitting to protect your lungs.
  • Stay Hydrated: Drinking water keeps the mucus in your lungs thin, making it easier to breathe.
  • Air Quality Matters: Try to avoid polluted areas or environments with poor air quality as much as possible. Consider an air purifier if you’re concerned about indoor air quality.

Time to Take Action for Better Breathing!

By following these simple exercises into your daily routine, you can aid to strengthen your lungs, promote better breathing, and enhance your overall quality of life. And don’t forget – if you’re looking for personalized support, our team of experts offering respiratory physiotherapy in Edmonton is here to guide you every step of the way. Whether you want to learn more breathing exercises or need help managing a specific condition, we’ve got you covered.

Contact us at 50 Plus Physio to book a consultation for respiratory physiotherapy in Edmonton and discover how we can assist you in breathing easier and living better!

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Building Core Strength for Better Balance After 50

by with No Comment Mobility Improvement

Aging comes with its own set of challenges, particularly in terms of remaining active and preserving balance. But the good news? With a little dedication to core strength and mobility training, our strength conditioning coaching in Edmonton helps us continue to move confidently and live our best lives. Whether it’s through a focused core balance training routine, an upper body workout program, or strength conditioning coaching, our physiotherapists have the right approach to keep you on your feet—literally! 

Why Core Strength Matters After 50

As we hit our 50s, our bodies undergo changes that can affect strength, flexibility, and balance. But don’t let that discourage you. By prioritizing core strength, we can improve our overall stability and minimize the risk of falls.

Our core, which includes muscles in our abdomen, lower back, and hips, acts as the body’s central support system. A strong core means better posture, increased mobility, and improved balance—qualities that are particularly vital as we age.

Through targeted core balance training, we focus on building a stable base that supports every movement. Think of it as laying a strong foundation for a house; if the base is solid, everything above it is more secure. In our strength conditioning coaching in Edmonton, we emphasize this foundation, helping you stay active and confident, no matter what your fitness level is.

How to Get Started with Core Balance Training

It’s never too late to start focusing on our core, and our physiotherapists are here to help guide you through each step. Here’s how we can get started:

1. Engaging Core Workouts

  • Planks: Planks are an excellent method to activate multiple core muscles at once. Start with maintaining a plank for 10-15 seconds, gradually maximizing the time as you build strength. Our physiotherapists recommend this exercise to activate your abdominal muscles and support the lower back.
  • Bridge Exercises: Begin by lying flat on your back and bending your knees to raise your hips towards the ceiling. This exercise not only targets the core but also strengthens your glutes and lower back, key components for balance.
  • Bird-Dogs: Get on all fours and extend one arm forward while stretching the opposite leg back. This movement enhances coordination while working your core and back muscles.

2. Incorporating an Upper Body Workout Program

Building core strength is essential, but we can’t forget about our upper body! An upper body workout program is crucial for balance because it supports posture and ensures that our entire body moves as a cohesive unit. A few key exercises include:

  • Seated Rows: This exercise targets the back and shoulders, improving posture and stability.
  • Resistance Band Chest Presses: A gentle yet effective way to build chest and arm strength, using resistance bands is perfect for those looking for a safe workout.
  • Dumbbell Shoulder Press: Focused on shoulder strength, this move can improve how we carry ourselves and maintain balance.

3. Mobility Drills for Flexibility

To enhance flexibility and range of motion, we integrate mobility drills into your sessions. These exercises help maintain joint health, improve circulation, and reduce stiffness, making everyday movements easier and less painful. Whether it’s gentle stretches for the hips and shoulders or dynamic movements like leg swings and arm circles, these drills play a crucial role in keeping our bodies limber and ready for more challenging exercises. Our physiotherapists ensure that each drill is tailored to your needs, making it an enjoyable part of your routine.

Benefits of Strength Conditioning Coaching:

Our team is dedicated to providing personalized strength conditioning coaching to support those over 50. Here’s why it makes all the difference:

  • Customized Plans: We recognize that everybody is different, especially as we age. Our coaching ensures that exercises are tailored to individual needs, assisting you in progress at your own pace.
  • Professional Guidance: Safety is always a top priority. Our physiotherapists closely monitor form and technique, reducing the chance of injury while optimizing the benefits.
  • Holistic Approach: It’s not just about muscles. We consider flexibility, joint health, and cardiovascular fitness, ensuring a well-rounded fitness plan that keeps you active and agile.

Tips for Staying Consistent and Motivated

Embarking on a new fitness journey may seem intimidating, but with the right mindset, we can make it a part of our routine. Here are a few tips to keep us on track:

  • Set Realistic Goals: Aim for small, achievable milestones like holding a plank for a few more seconds or adding one more rep to an exercise. Celebrate those wins!
  • Schedule Your Workouts: Treat your exercise time like any other important appointment. Carving out 15-20 minutes a few times a week can make a huge difference.
  • Stay Active in the Community: Joining a local fitness group or participating in strength conditioning coaching can introduce a social aspect to your workouts, making them more enjoyable.

Core Strength for a Balanced Life

Incorporating core balance training, upper body workout programs, and strength and mobility training into our lives after 50 can be a game-changer. Our strength conditioning coaching in Edmonton helps enhance balance, minimize fall risks, and support a more active lifestyle through targeted guidance from our skilled physiotherapists. It’s about feeling confident in our movements, knowing that we have the strength to tackle whatever comes our way.

So, why wait? Let’s work together to build a stronger core and a more balanced life. Reach out to our team today and let’s get started on your journey to better balance and strength with 50Plus Physio. Because staying active shouldn’t have an age limit!

Physiotherapy Helps With Age-Related Sleep Issues

How Physiotherapy Helps With Age-Related Sleep Issues and Improves Rest

by with No Comment Mobility Improvement

As we age, sleep patterns tend to change, leading to issues like difficulty falling asleep, staying asleep, or waking up too early. We understand how frustrating these disruptions can be, and we’re here to help. Through targeted treatments and exercises, physiotherapy can support better sleep quality by addressing the underlying physical discomforts that contribute to sleep disturbances. 

Whether it’s managing chronic pain, reducing stress, or improving mobility, our physiotherapy in Edmonton helps promote better rest and relaxation. We focus to ease tension and improve circulation, ultimately helping you fall asleep faster and stay asleep longer. 

What are Age-Related Sleep Issues?

Seniors often find themselves waking up more during the night, struggling to fall asleep, or rising earlier than they’d like. Various factors can contribute to these changes, like a decrease in melatonin production, underlying health conditions like arthritis or sleep apnea, and even the side effects of medications. 

The impact on daily life can be significant—inadequate sleep can result in daytime drowsiness, mood swings, reduced cognitive function, and a general decline in overall health and well-being. It’s important to recognize these sleep issues in seniors and seek solutions through lifestyle adjustments or physiotherapy to improve the quality of life for older adults.

How Physiotherapy Can Improve Sleep in Older Adults

Our physiotherapy in Edmonton isn’t just about treating pain or mobility issues. We focus on improving your overall well-being, and sleep is a huge part of that equation. Here’s how we help:

1. Pain Management and Reduction

Discomfort, particularly in the neck, back, and joints, is a major culprit when it comes to poor sleep. Our physiotherapists work closely with you to develop treatment plans that address your specific pain points. Through manual therapy and modalities, we can help reduce pain and improve your comfort levels.

  • Soft Tissue Mobilization: We use gentle massage techniques to relax muscles and release tension, which helps your body wind down and supports better sleep.
  • Joint Mobilization: By gently moving and loosening joints, we improve mobility and reduce stiffness, making it easier to find a comfortable position for sleep.
  • Myofascial Release: This technique targets tight fascia tissue, reducing discomfort and allowing your body to relax so you can sleep without constant aches.
  • Ultrasound Therapy: We apply deep heat to your muscles and joints using ultrasound, which helps ease pain and improve your comfort for better sleep.
  • Electrical Stimulation (TENS): Through the use of low-level electrical currents, TENS therapy helps block nerve pain and reduce discomfort, making it easier for you to fall asleep and stay asleep.
  • Shockwave Therapy: We use this non-invasive technique to send acoustic waves to targeted areas, promoting tissue healing and reducing chronic pain that may be disrupting your sleep.

2. Relaxation Techniques and Breathing Exercises

Physiotherapy isn’t just about physical treatment – we also focus on mental relaxation techniques that can help calm your mind before bed. Our physiotherapy sessions often include guided relaxation and breathing exercises designed to reduce tension in both your body and mind. These simple techniques can help you relax more easily at bedtime, leading to improved sleep quality.

  • Progressive Muscle Relaxation: In this technique, we guide you to slowly tense and then relax every muscle group, beginning at your toes and working your way up to your head. This helps release built-up tension and prepares your body to unwind, making it easier to fall asleep.
  • 4-7-8 Breathing: We often teach this simple breathing exercise where you inhale for four counts, maintain for 7, and exhale for 8. This helps slow your breathing and promote relaxation, making it a great tool to use when you’re struggling to get to sleep.

3. Exercise for Better Sleep

Regular physical activity can enhance sleep quality, particularly in older adults. But here’s the kicker: the type of exercise you do matters. Our physiotherapists design exercise routines specifically tailored to your body’s needs and limitations. Whether it’s light cardio, gentle stretching, or strengthening exercises, we ensure the activities are safe and effective for your age and condition.

  • Light Cardio: We recommend low-impact activities like walking or cycling, which help get your heart rate up without putting too much strain on your body. This type of gentle cardio boosts circulation, helping you feel more energized during the day and more relaxed at night for better sleep.
  • Cat-Cow Stretch: This gentle, yoga-inspired stretch is great for seniors. It involves arching and rounding your back while on your hands and knees. This movement improves spinal flexibility and helps relax the back muscles, preparing your body for a night of undisturbed sleep.

4. Postural Improvement

Believe it or not, your posture during the day can affect how well you sleep at night. Bad posture can put extra stress on your muscles and joints, making it harder for your body to relax when it’s time to sleep. We help correct any postural imbalances through targeted exercises and ergonomic advice to ensure you’re supporting your body in the right way – day and night.

  • Sleeping Position: We guide you in finding the ideal sleeping position for your body. For example, sleeping on your side with a pillow placed between your knees can aid in aligning your spine and minimize pressure on your hips, promoting more restful sleep.
  • Wall Posture Stretch: Standing against a wall with your back flat, we help you practice aligning your spine, shoulders, and head. This stretch improves your posture and reduces muscle imbalances that can interfere with your sleep.

Let Us Help You Sleep Better, Starting Today:

If sleep issues in older people are affecting their quality of life, there’s no need to struggle through it alone. With our personalized physiotherapy approach, we can help reduce pain, improve mobility, and guide you through relaxation techniques that are specifically designed for seniors. Whether it’s postural exercises or stretching routines, physiotherapy in Edmonton tailors each treatment to help you get the restful sleep you deserve.

Our physiotherapists at 50 Plus Physio work closely with you to develop a plan that fits your body’s needs and limitations. If you’re ready to enjoy deeper, more restorative sleep, give us a call or book a consultation today. Let’s work together to help you wake up feeling refreshed and energized!

Body arthritis muscles stiff problem, aged woman suffering on le

7 Physiotherapy Techniques for Managing Osteoporosis in Seniors

by with No Comment Mobility Improvement

As we get older, it’s normal for our bones to gradually lose density, but for some seniors, that loss leads to a more serious condition known as osteoporosis. For seniors, managing osteoporosis isn’t just about taking medications—physiotherapy for older adults plays a key role in improving mobility, strength, and overall quality of life. If you’re looking for ways to stay active and protect your bones, physiotherapy in Edmonton helps seniors develop tailored exercises that help reduce pain, prevent falls, and improve daily functioning.

What is Osteoporosis?

It’s a condition that causes bones to weaken and become increasingly brittle, which is especially common in seniors. As we age, our bone density naturally minimizes, but with osteoporosis, that bone loss happens much faster, making even a simple fall or bump a potential cause for fractures. 

The main culprits behind osteoporosis in seniors are age-related hormonal changes, calcium and vitamin D deficiencies, and sometimes a lack of physical activity. Symptoms aren’t always obvious at first, but people may experience back pain, stooped posture, or even fractures from minor accidents.

For seniors, this condition can make everyday life a lot more challenging—imagine feeling anxious about falling every time you go for a walk or worrying about breaking a bone from a simple trip. It’s a major concern that can greatly affect independence and overall quality of life.

7 Physiotherapy Solutions for Seniors Struggling with Osteoporosis:

Our physiotherapy in Edmonton offers a variety of techniques designed to strengthen bones, improve balance, and help seniors live more confidently. Below are six geriatric physiotherapy techniques that are particularly effective for managing osteoporosis in seniors.

1. Low-Impact Aerobic Exercises

While high-impact workouts are a no-go for those with osteoporosis, low-impact aerobic exercises can still get your heart pumping and help maintain bone density.

  • Swimming: It’s easy on the joints while still offering a great workout. The water’s resistance also helps in building muscle strength.
  • Stationary Cycling: A great way to enhance cardiovascular health without overly stressing the bones.

2. Manual Therapy

Our physiotherapists utilize hands-on techniques that target muscles and soft tissues to minimize pain and enhance mobility. For osteoporosis, manual therapy helps alleviate tension in muscles surrounding weakened bones.

  • Soft Tissue Mobilization: By gently massaging and stretching muscles around affected areas, we improve blood flow and ease pain, especially in areas like the spine where stiffness may occur.
  • Myofascial Release: Our physiotherapists use gentle, sustained pressure on the connective tissue to relieve tension and restore movement, which can be particularly helpful for seniors with tightness around the spine or hips.
  • Therapeutic Massage: Regular massage can reduce muscle tightness, promote relaxation, and improve mobility, helping seniors with osteoporosis feel more comfortable and at ease.

3. Stretching Exercises

Maintaining flexibility is key for seniors with osteoporosis. We incorporate gentle, tailored stretches to improve mobility while avoiding strain on bones.

  • Chest Stretch: This exercise helps open up the chest, which can become tight due to poor posture often associated with osteoporosis. Position your feet hip-width apart and interlock your hands behind your back. Softly lift your arms and open your chest while keeping your back straight.
  • Hamstring Stretch: Sit on the ground with the left leg stretched out and the right leg bent. Slowly reach toward your toes on the extended leg while keeping your back straight. This stretch helps improve flexibility in the legs and reduces tension in the lower back, which can be affected by osteoporosis.

4. Postural Training

Posture is crucial for minimizing the risk of fractures in seniors with osteoporosis. Our team offers exercises and advice to help correct alignment and reduce bone strain.

  • Postural Guidance: We provide personalized advice on standing, sitting, and moving to minimize strain on vulnerable areas like the spine. Good posture can help alleviate pressure on weakened vertebrae, reducing the risk of spinal fractures.
  • Posture-Correcting Exercise (Wall Angels): Stand with your back against a wall, arms at 90 degrees. Press your back and arms into the wall, sliding them up and down. This exercise strengthens the upper back and promotes better posture.

5. Resistance Training

Resistance training is essential for developing muscle strength, which helps support weakened bones. It’s particularly important for seniors with osteoporosis as stronger muscles minimize the risk of falls and fractures.

  • Leg Press: Using a resistance band or a leg press machine, push against the resistance with your legs. This exercise strengthens the quadriceps, hamstrings, and glutes, supporting the lower body’s bones.
  • Bicep Curl with Weights: Use light dumbbells or resistance bands to perform bicep curls. Strengthening the arm muscles helps protect the bones in the forearms, which are at risk of fractures in osteoporosis patients.

6. Balance and Coordination Exercises

Older adults with osteoporosis face an increased risk of falls due to reduced balance and coordination. Improving these skills through targeted exercises can prevent fractures and improve overall mobility.

  • Single-Leg Stand: Stand on one leg while holding onto a sturdy surface for support. Try to hold your balance for 20-30 seconds before switching to the other leg. This exercise strengthens the legs and improves balance, reducing the risk of falls.
  • Heel-to-Toe Walk: Move in a straight line by positioning the heel of the left foot directly in front of the toes of the other. This exercise enhances coordination and balance, making day-to-day activities safer for osteoporosis patients.

7. Weight-Bearing Exercises

Weight-bearing exercises are key when it comes to managing osteoporosis. These activities get your bones working against gravity, which can help maintain or even boost bone density. For seniors, keeping it simple with exercises like walking, stair climbing, and dancing can be super effective.

  • Walking: Going for a brisk walk for about 30 minutes a day can make a big difference. It’s easy on the joints, and you can do it pretty much anywhere. Plus, it’s a great excuse to get outside and clear your head while giving your bones a good workout.
  • Stair Climbing: Think of it as a natural leg workout. Not only does it help strengthen your bones, but it also gives your heart and leg muscles a nice boost.

Your Path to Stronger Bones: 

Physiotherapy in Edmonton offers a range of techniques to help seniors manage osteoporosis effectively. Whether through pain-relieving modalities, manual therapy, stretching exercises, postural training, resistance training, or balance work, the goal is to minimize pain, enhance mobility, and strengthen bones. 50 Plus Physio plays a crucial role in managing osteoporosis by tailoring exercises to your specific needs and abilities, ensuring you stay active and maintain bone health. By staying active and committed, you can manage osteoporosis and maintain your independence well into your senior years.

Reach out to our expert physiotherapists now and start your journey toward stronger bones and better balance.

Physiotherapy

How Physiotherapy Can Help Seniors Manage Incontinence

by with No Comment Mobility Improvement

Dealing with incontinence as we age can be frustrating. But here’s the thing: it’s more common than you might think, especially among seniors. Pelvic floor physiotherapy in Edmonton offers a gentle and effective way to strengthen those often-overlooked muscles. Our approach gives you better control and, most importantly, boosts your confidence. We’re committed to helping you regain control, improve your quality of life, and reduce the anxiety that often accompanies incontinence.

Understanding Incontinence in Seniors

Incontinence is, unfortunately, a common issue for many seniors. Whether it’s an occasional leak when you laugh or a more persistent problem, it’s something a lot of older adults face. The causes can vary from weakened pelvic floor muscles, which support your bladder and bowel, to neurological conditions or even certain medications.

As we age, these muscles can lose strength, just like any other muscle in the body. When that happens, controlling the bladder becomes harder, leading to those inconvenient leaks or the sudden, urgent need to find a bathroom.

How We Can Help with Incontinence Through Physiotherapy:

Biofeedback and Electrical Stimulation

Our pelvic floor physiotherapy in Edmonton provides biofeedback, which is like having a personal coach for your pelvic floor muscles. By using sensors, we offer real-time feedback on how your muscles are doing, helping both you and our physiotherapists understand what’s going on. With this insight, we teach you how to properly engage those muscles during exercises.

Biofeedback:

  • Surface Electromyography (sEMG): We place sensors on your skin to monitor the activity of your pelvic floor muscles. This technique is great for improving muscle control, especially for seniors dealing with incontinence.

Electrical Stimulation Techniques:

  • Transcutaneous Electrical Nerve Stimulation (TENS): We provide TENS by placing electrodes onto the skin to stimulate your pelvic muscles and help reduce pain, making it easier to manage incontinence by boosting muscle response.

Modalities:

  • Shockwave Therapy: We use sound waves to encourage tissue healing, which strengthens your pelvic muscles and reduces incontinence.
  • Ultrasound Therapy: We offer ultrasound therapy to deliver deep heat to your pelvic tissues, promoting healing and reducing muscle weakness tied to incontinence.
  • Dry Needling: Our physiotherapists use dry needling to target trigger points in the pelvic muscles, relieving tension, improving muscle function, and helping you better manage incontinence.

Strengthening Pelvic Floor Muscles

We provide pelvic floor physiotherapy exercises, including Kegels, which specifically target the muscles supporting your bladder. By regularly doing these exercises with our guidance, you can boost the strength and coordination of pelvic health of older people, making it easier to control your bladder.

  • Kegel Exercises: We guide you through repeatedly contracting and relaxing your pelvic floor muscles. Kegels are key to strengthening these muscles and managing incontinence.
  • Pelvic Tilts: We offer pelvic tilts, gentle movements that engage your lower abdominal and pelvic floor muscles. They help improve muscle coordination, which can reduce incontinence symptoms.

Improving Bladder Control

A stronger pelvic floor means better bladder control, which translates to fewer leaks. Our physiotherapists help you through bladder retraining, where we gradually increase the time between bathroom visits, giving you even more control.

  • Bladder Retraining: We assist you in slowly stretching out the time between trips to the bathroom, helping to improve bladder control and cut down on incontinence.
  • Quick Flicks: We teach you quick flicks, an exercise that involves rapidly contracting and relaxing your pelvic floor muscles. This helps strengthen your muscle response and control, reducing those pesky incontinence episodes.

How to Do Quick Flicks

  1. Get Comfortable: Sit, stand, or lie down—whatever works best for you.
  2. Contract and Release: Quickly tighten your pelvic floor muscles and then immediately relax.
  3. Repeat: Do 10-20 reps in a set, aiming for three sets a day.
  4. Breathe Normally: Don’t forget to breathe as you go.

Reducing Urgency

Urge incontinence—where you feel a sudden, overwhelming need to go—can be pretty stressful. We help manage that urgency by calming the involved muscles and nerves through a mix of exercises and relaxation techniques.

  • Pelvic Floor Muscle Relaxation: We focus on helping you relax your pelvic floor muscles during moments of urgency, which aids in controlling urge incontinence and reducing that overwhelming need to pee.

Pelvic Floor Drops

How to Do It:

  1. Sit or lie down in a position that feels good for you.
  2. Breathe in deeply through your nose.
  3. As you breathe out, imagine your pelvic floor muscles gently dropping or lengthening downward.
  4. With each exhale, concentrate on the feeling of your pelvic floor releasing tension.
  5. Continue this process with each breath, allowing your pelvic floor to relax more with each exhale.

Benefits:

Pelvic floor drops are all about letting go. They help you release unnecessary tension, making it easier to manage urgency and improve your overall pelvic floor relaxation. This can be especially beneficial if you’re managing urge incontinence or general pelvic discomfort.

Manual Therapy Techniques

Beyond pelvic exercises, we also provide manual therapy to manage incontinence effectively. Our techniques include gentle internal or external manipulation to release tight muscles, improve tissue mobility, and enhance blood flow to the area. If your incontinence is linked to muscle tension or scar tissue, our manual therapy can restore normal function and ease discomfort.

  • Myofascial Release: We apply gentle pressure and stretching to release tightness in your pelvic floor muscles, reducing incontinence caused by muscle tension.
  • Trigger Point Therapy: We target specific tight spots or knots within the pelvic floor muscles with trigger point therapy. By releasing these trigger points, we alleviate discomfort and improve your control over incontinence.
  • Scar Tissue Mobilization: We work on breaking down adhesions and improving tissue flexibility around the pelvic floor, helping to restore normal function and reduce incontinence related to past surgeries or injuries.

Managing Incontinence

Beyond the physical benefits, we recognize that gaining control over incontinence can give your confidence a major boost. Not having to worry about leaks or racing to the bathroom means you can fully enjoy social activities, travel, and everyday life without the constant anxiety of an accident.

  • Standing Heel Raises with Pelvic Floor Contraction: We guide you in doing standing heel raises while contracting your pelvic floor muscles. This exercise promotes balance and muscle coordination, helping you feel more stable and confident in managing incontinence during daily activities.

Reclaim Your Freedom with 50 Plus Physio

Our pelvic floor physiotherapy in Edmonton is more than just a treatment—it’s a game-changer when it comes to managing incontinence. From strengthening your pelvic floor muscles to improving bladder control and reducing urgency, our 50 Plus Physio makes a big difference. Plus, the confidence you gain from regaining control over your body is priceless. So, if incontinence is something you’re dealing with, our pelvic floor rehab could be the key to reclaiming your freedom and peace of mind.

Ready to take control of your incontinence and boost your confidence? Reach out today with our registered physiotherapists at geriatric physiotherapy in Edmonton and start your pelvic floor rehab journey. Don’t wait—your quality of life is worth it!

Physiotherapy Exercises for Seniors

5 Physiotherapy Exercises for Seniors to Maintain Mobility and Independence

by with No Comment Mobility Improvement

Aging might be inevitable, but losing your mobility and independence doesn’t have to be. Staying active is key, and physiotherapy exercises for older people can play a huge role in keeping seniors moving freely and feeling confident in their day-to-day lives. These exercises aren’t just about maintaining mobility—they’re about holding onto the independence that keeps life vibrant and enjoyable. If you’re exploring older people’s workouts, our geriatric physiotherapy in Edmonton offers exercises that can help make a world of difference for seniors looking to stay active at home.

5 Easy Exercises for Seniors to Stay Mobile and Independent

Our geriatric physiotherapy in Edmonton offers five simple physical therapy exercises that can help seniors stay strong and confident in their daily lives.

1. Ankle Circles

First up, let’s talk about ankle circles. Believe it or not, strong and flexible ankles are crucial for keeping your balance and preventing falls—something we all want to avoid as we get older.

How to Do It:

  • Find a comfy chair and sit with your feet flat on the floor.

  • Lift one foot off the ground just a few inches.

  • Gradually rotate your ankle in a circular motion, making sure to go both clockwise and counterclockwise.

  • Do ten circles in each direction, then switch to the other foot.

Benefits:

Ankle circles are fantastic for boosting circulation and keeping your ankles flexible. This simple move helps strengthen the muscles around your ankles, which is key for maintaining balance and avoiding falls. Plus, it’s so easy to do while watching TV or chatting on the phone.

2. Seated Marching

Next on the list is seated marching. This exercise is all about keeping your legs strong—especially the muscles you rely on for walking, ascending stairs or simply standing up from a chair.

How to Do It:

  • Sit upright in a sturdy chair with your back straight and your feet flat on the ground.

  • Lift your left knee as high as you comfortably can, like you’re marching in place.

  • Lower your leg and repeat with the right knee.

  • Keep alternating legs, aiming for 20 matches in total.

Benefits:

Seated marching is a low-impact exercise that’s gentle on your joints, making it perfect if you have arthritis or other joint issues. It strengthens your thighs and hip flexors, which are essential muscles for walking and staying mobile. Regular practice can help you stay steady on your feet, giving you the confidence to tackle stairs and longer walks.

3. Heel-to-Toe Walk

Now, let’s focus on balance. The heel-to-toe walk is a go-to exercise for improving balance and coordination. It’s especially helpful for navigating those tricky situations, like walking on uneven ground or through crowded spaces.

How to Do It:

  • Stand upright and place one foot directly in front of the other so the heel of your front foot meets the toes of your back foot.

  • Look straight ahead to help keep your balance.

  • Slowly take a step forward, placing your back foot in front of your other foot, with your heel touching the toes again.

  • Take ten steps like this, then turn around and walk back.

Benefits:

This exercise builds strength in your leg and foot muscles while sharpening your coordination. It’s a great way to improve your balance, which is crucial for preventing falls. By practicing this regularly, you’ll feel more stable and confident, whether you’re walking on a bumpy sidewalk or maneuvering through a crowded room.

4. Sit-to-Stand

And then, we have the sit-to-stand exercise. Being able to get up from a chair without help is a key sign of maintaining independence, and this exercise directly targets that ability.

How to Do It:

  • Sit near the edge of a sturdy chair with your feet flat on the ground, about hip-width apart.

  • Fold your arms over your chest or extend them forward for extra balance.

  • Lean slightly forward and push through your heels to stand up.

  • Slowly sit back down, controlling your movement so you don’t just plop back into the chair.

  • Aim for ten repetitions.

Benefits:

Sit-to-stand exercises are excellent for strengthening your thighs, glutes, and core muscles. These muscles are vital for everyday activities for older people, like getting out of bed, rising from the toilet, or simply standing up from a seated position. By doing this exercise regularly, you’ll find these tasks become easier, helping you stay independent in your daily life.

5. Single Leg Stand

Last but certainly not least is the single-leg stand. This exercise is a fantastic way to further enhance your balance and build strength in your legs. It’s simple, but it packs a punch when it comes to stability.

How to Do It:

  • Stand next to a sturdy surface like a countertop or the back of a chair for support.

  • Lift one foot off the ground and balance on the other leg.

  • Try to hold this position for 10 seconds, then switch to the other leg.

  • Repeat five times on each leg.

Benefits:

The single-leg stand is great for improving balance and leg strength. By practicing this exercise, you’re helping your body get used to balancing on one leg, which is a skill you use more often than you might think—like when you’re stepping over something or shifting your weight while walking. Plus, it’s an easy exercise to fit into your daily routine.

Your Path to Sustainable Fitness:

Adding these workouts into your daily routine can keep your muscles strong, your joints flexible, and your confidence high. If you’re new to exercise or have particular health concerns, don’t hesitate to consult our professional at 50plus Physio. They can help tailor these exercises for older people and ensure you’re doing them safely. At 50plus Physio, we aim to not just help you  stay active but to do so in a way that’s sustainable and enjoyable.

Take the first step towards better mobility and independence—schedule an appointment with our geriatric physiotherapist in Edmonton today. Get personalized support and a tailored exercise plan to help you stay active and confident in your daily life. Don’t delay; your well-being is worth it!

Senior man exercising with personal trainer.

How Can Physiotherapy Help Maintain Muscle Mass in Seniors?

by with No Comment Mobility Improvement

As we age, maintaining muscle mass becomes increasingly important for overall health and mobility. At 50Plus Physiotherapy in Edmonton, we understand the unique challenges seniors face in preserving their strength and endurance, especially when dealing with sarcopenia, the age-related loss of muscle mass. Our physiotherapists are here to help you stay active and strong through tailored exercise programs and therapeutic techniques. 

What is Sarcopenia? 

It is the gradual decline in muscle mass and strength that occurs with aging, and it can significantly affect older people by reducing their mobility, balance, and overall quality of life. The primary causes of sarcopenia include a decrease in physical activity, hormonal changes, inadequate nutrition, and chronic illnesses. Symptoms often start with muscle weakness, fatigue, and difficulty performing daily tasks, eventually leading to an increased risk of falls and fractures. 

Why Muscle Mass Matters and How Physiotherapy Can Help

Maintaining muscle mass and aging go hand in hand. Strong muscles support our bones, aid in balance and coordination, and are essential for performing daily activities. Without adequate muscle mass, simple tasks like climbing stairs or carrying groceries can become challenging. Physiotherapy for older adults focuses on exercises and activities designed to build strength, improve balance, and enhance mobility. At our physiotherapy clinic in Edmonton, we create customized plans that cater to each individual’s needs and abilities. Here’s how physiotherapy can help:

Regular Assessments:

To monitor your progress, we conduct regular assessments and adjust your treatment plan as needed. This ensures that you’re always on the right path to preventing muscle loss with age.

  • Endurance Testing: We check out your cardiovascular and muscular endurance with activities like walking tests or timed stair climbing. This gives us a good idea of your stamina and overall fitness level.
  • Gait Analysis: If needed, we take a look at your walking pattern to spot any abnormalities or issues that might impact your mobility and muscle function.

Personalized Exercise Programs:

Our physiotherapists will create a customized exercise plan designed to build muscle strength and improve endurance. These programs often include resistance training, which is essential for combating muscle loss and aging.

  • Resistance Training: The key to fighting off muscle loss and the effects of aging is resistance training. We use weights, resistance bands, or body-weight exercises to build muscle strength. Think squats, leg presses, and bicep curls.
  • Balance and Coordination Exercises: To help reduce the risk of falls and boost stability, we add balance training. Simple activities like standing on one foot, heel-to-toe walking, or using balance boards can work wonders.

Manual Therapy:

Our physiotherapists use manual therapy techniques, such as massage, joint mobilization, and stretching, to enhance muscle function, improve circulation, and reduce pain and stiffness. This hands-on approach complements your exercise program and supports overall muscle health.

  • Joint Mobilization: This involves gentle, controlled movements of your joints to enhance their range of motion and function. It helps relieve stiffness, boost flexibility, and reduce discomfort, making it more manageable to stay active and maintain muscle mass.
  • Stretching: Our physiotherapists use different stretching techniques like static and dynamic stretching, as well as (PNF) proprioceptive neuromuscular facilitation. These stretches help lengthen tight muscles, improve flexibility, and prevent injuries.
  • Trigger Point Therapy: This method targets tight, painful knots in the muscles called trigger points. By applying pressure to these spots, we can ease muscle tension and pain, boosting overall muscle function.
  • Manual Lymphatic Drainage (MLD): MLD is a gentle massage method that stimulates the lymphatic system, aiding in the removal of waste and toxins from the body. It can reduce swelling, improve circulation, and support muscle recovery.

Therapeutic Modalities:

We incorporate various therapeutic modalities, including ultrasound, electrical stimulation, and heat or cold therapy, to support muscle recovery, reduce inflammation, and alleviate discomfort. These modalities are tailored to your needs and integrated into your sarcopenia treatment plan to maximize benefits.

  • Ultrasound Therapy: This uses sound waves to penetrate deeply into your muscle tissue, promoting blood flow, minimizing inflammation, and accelerating the healing process. It’s great for maintaining muscle mass and function.
  • Electrical Stimulation (E-Stim): E-Stim involves applying mild electrical currents to your muscles. This can help reduce pain, boost muscle strength, and improve muscle function. It’s especially useful for targeting weak muscles.
  • Laser Therapy: Low-level laser therapy (LLLT) uses light energy to cut down pain and inflammation, stimulate healing, and enhance muscle recovery. It’s a non-invasive way to support overall muscle health.
  • TENS (Transcutaneous Electrical Nerve Stimulation): TENS therapy utilizes low-voltage electrical currents to alleviate pain by stimulating your nerves. It’s handy for managing chronic pain and discomfort, facilitating easier staying active and maintaining muscle mass.

Nutritional Guidance: 

Proper nutrition is crucial in supporting muscle health. We offer guidance on dietary choices that can help prevent sarcopenia in older adults, ensuring you get the necessary nutrients to support muscle growth and maintenance.

  • Protein Intake: Getting enough high-quality protein is key for muscle growth and repair. We suggest adding lean meats, fish, eggs, dairy items, legumes, and plant-based proteins such as tofu and quinoa to your diet.
  • Omega-3 Fatty Acids: Omega-3s, present in fatty fish, flaxseeds, and walnuts, help reduce inflammation and support muscle health. Including these in your meals can help maintain muscle mass.

Empower Your Golden Years with Stronger Muscles:

Keeping muscle mass as we age is crucial for overall health and mobility. At 50Plus Physio, we offer a comprehensive approach that includes personalized exercise programs, nutritional guidance, regular assessments, manual therapy, and therapeutic modalities. Our physiotherapy in Edmonton supports older adults every step of the way, ensuring they stay strong, active, and independent.

Ready to take charge of your muscle health and boost your well-being? Don’t wait any longer. Reach out to our clinic today to book your consultation and start your personalized physiotherapy program.

A group of senior women engage in various yoga exercises

5 Gentle Pelvic Floor Exercises for Seniors to Try at Home

by with No Comment Mobility Improvement

Maintaining good pelvic floor health is super important as we get older, but it’s common for seniors to face issues like urinary incontinence or pelvic organ prolapse because of weakened muscles. We at 50+Physio are here to help, offering specific exercises and techniques to strengthen those muscles and boost control. Pelvic floor physiotherapy in Edmonton helps seniors regain confidence, improve their quality of life, and make daily activities more comfortable and independent. 

Five Easy Pelvic Floor Exercises for Seniors to Try at Home:

Our pelvic floor physiotherapists suggest gentle exercises that are easy to do at home and can make a big difference in your day-to-day life. Let’s dive into five simple pelvic exercises that seniors can try at home to boost strength and control. Ready to get started?

1. Kegels:

How to do it:

  • Sit comfortably or lie down.
  • Activate your pelvic floor muscles as if you are attempting to stop urine flow.
  • Hold for 3-5 seconds, then relax for the same amount of time.
  • Repeat ten times.

Benefits of Kegels for Seniors:

Kegels offer several fantastic benefits, especially for seniors. First off, they help strengthen the pelvic floor muscles, which can be a game-changer for managing urinary incontinence. This means fewer unexpected leaks and more confidence in daily activities. 

 

They also support pelvic organ health, reducing the risk of prolapse, where organs like the bladder or uterus slip out of place. 

 

Plus, by improving muscle control and strength, Kegels can enhance overall pelvic health for older people, contributing to better balance and stability. It’s a simple exercise with big rewards!

2. Bridge Pose:

How to do it:

  • Lie on your back, knees bent, and your feet resting on the floor spaced hip-width apart.
  • Gradually lift your hips towards the ceiling, squeezing your pelvic floor muscles as you rise.
  • Hold for a few seconds, then lower back down.
  • Repeat ten times.

Benefits of Bridge Pose for Seniors:

Bridge Pose is a fantastic exercise for seniors because it strengthens not just the pelvic floor but also the glutes and lower back muscles. This exercise can help improve posture and spinal alignment, making everyday movements easier and reducing the risk of back pain. 

 

By engaging the pelvic floor muscles while lifting the hips, seniors can enhance their muscle control and stability. Plus, it’s great for overall mobility and can even give a gentle boost to your core strength. All in all, Bridge Pose is a wonderful addition to any senior’s exercise routine!

3. Pelvic Tilts

How to do it:

  • Lie on your back with your knees bent and feet resting flat on the floor.
  • Activate your pelvic floor muscles and gently tilt your pelvis upward.
  • Hold for a few seconds, then release.
  • Repeat ten times.

Benefits of Pelvic Tilts for Seniors:

Pelvic tilts are great for seniors because they gently work the pelvic floor and lower abdominal muscles. This exercise helps improve flexibility in the pelvic region, which can ease lower back pain and enhance overall mobility. 

 

By regularly doing pelvic tilts, seniors can strengthen their core, leading to better posture and stability. Plus, it’s a low-impact move that’s easy on the joints, making it perfect for daily practice. Incorporating pelvic tilts into your routine can help maintain pelvic health and keep you moving comfortably throughout the day.

4. Seated Marching:

How to do it:

  • Sit on a chair with your feet planted flat on the ground.
  • Lift one knee towards your chest while activating your pelvic floor muscles as you lift.
  • Lower the leg and switch to the other side.
  • Repeat ten times for each leg.

Benefits of Seated Marching for Seniors:

Seated marching is a fantastic exercise for seniors because it’s easy on the joints and can be done from the comfort of a chair. This exercise helps strengthen the pelvic floor muscles while also working on hip flexors and lower abdominal muscles. This can enhance your balance and coordination, making it easier to walk and move around. 

 

Plus, it’s a great way to keep your legs active, which can boost circulation and reduce the risk of blood clots. Seated marching is perfect for incorporating gentle movement into your day and maintaining overall pelvic health.

5. Squats:

How to do it:

  • Stand with your feet shoulder-width apart.
  • Lower yourself into a squat position as if you’re going to sit in a chair while tightening your pelvic floor muscles.
  • Return to the standing position.
  • Repeat ten times.

Benefits of Squats for Seniors:

Squats are excellent for seniors because they work multiple muscle groups at once, including the pelvic floor, thighs, and glutes. This exercise helps improve strength and stability, which is essential for keeping your balance and avoiding falls. Squats also enhance flexibility in the hips and knees, making everyday movements like rising from a chair or stooping to pick up items much easier. 

 

Also, by engaging the pelvic floor muscles during squats, seniors can boost their muscle control and support overall pelvic health. It’s a simple yet powerful exercise that can make a big difference in your daily life.

Achieving Comfort and Confidence:

Our pelvic floor physiotherapy in Edmonton is a game-changer for seniors looking to boost their quality of life. At 50 Plus Physio, we focus on strengthening and maintaining pelvic muscle function through comprehensive pelvic floor rehab. It’s not just about managing problems – we’re all about promoting overall pelvic health and boosting confidence in your daily activities. Our geriatric physiotherapy helps seniors stay independent and enjoy an active, comfortable lifestyle well into their golden years.

 

Looking to boost your pelvic health and feel more confident in your daily activities? Book a consultation with our experienced pelvic floor physiotherapists today. Your pelvic health is important—let us help you achieve your best well-being!

 

Physiotherapy helps older adults

How Can Physiotherapy Extend Active Years for Older Adults?

by with No Comment Mobility Improvement

Getting older doesn’t mean slowing down! Geriatric physiotherapy is all about helping seniors stay active, healthy, and independent. Whether it involves recuperating from an injury, managing chronic pain, or simply maintaining mobility, geriatric physiotherapy in Edmonton persists in addressing these needs.

How Physiotherapy Can Help Older Adults:

As we grow older, maintaining an active and independent lifestyle becomes increasingly important, yet often more challenging. Physiotherapy plays a crucial role in helping older adults stay active, healthy, and self-reliant. Let’s look at how physiotherapy can extend active years for older adults, enhancing their quality of life in the process.

1. Improving Mobility and Flexibility

With age, joints can become stiff, and muscles may lose their elasticity, making movement more difficult and increasing the risk of falls. Our physiotherapists design personalized exercise programs to improve joint mobility and muscle flexibility. These exercises often include gentle stretching, range of motion exercises, and specific strengthening routines tailored to individual needs.

Hamstring Stretch:

To do this stretch, sit on the edge of a chair and stretch one leg directly in front of you. Hinge forward from your hips, aiming to touch your toes, and keep your back nice and straight. Hold that position for 20-30 seconds, then switch legs and do the same thing on the other side. This stretch really targets your hamstrings and lower back, boosting your flexibility and mobility, which makes bending and reaching so much easier!

2. Strengthening Muscles

Prioritizing the preservation of muscle mass and strength becomes more critical. Muscle deterioration, known as sarcopenia, naturally occurs with age, leading to weakness and a higher risk of injuries. Fortunately, physiotherapy offers effective strength training exercises to counteract these changes, helping older adults stay strong, balanced, and independent.

Resistance Band Exercises:

Bicep Curls: Begin by assuming a seated or standing position with your feet spaced shoulder-width apart. Hold a resistance band with both hands, anchoring it by stepping on the band. Keep your elbows close to your body as you curl your hands towards your shoulders, then slowly lower them back down. Strive to complete three sets of 10-15 repetitions. This exercise effectively targets and strengthens the biceps, enhancing your capacity to lift and carry objects with ease.

3. Enhancing Balance and Coordination

Falls represent a considerable worry for older adults, often leading to fractures, hospitalizations, and a decrease in quality of life. Enhancing balance and coordination is crucial in preventing these incidents, and our physiotherapy clinic offers targeted exercises for older people designed to improve these vital skills.

Basic Balance Board Stand:

Position yourself on a balance board with your feet shoulder-width apart. Strive to maintain the board level without its edges touching the ground, and hold this position for 30 seconds to a minute. This exercise provides a multitude of benefits, including enhancing overall balance, strengthening stabilizing muscles, and improving proprioception—the body’s sense of its position in space.

4. Pain Management

Chronic pain from conditions such as arthritis, osteoporosis, and other degenerative diseases can significantly impact the quality of life for older adults. Efficient pain management is essential not only for reducing discomfort but also for maintaining an active lifestyle. At 50plus Physio, we offer a range of manual therapy techniques and modalities that can help alleviate pain and improve overall well-being.

Soft Tissue Massage:

Our therapists employ hands-on techniques like kneading, compression, and manipulation to target muscles and soft tissues. This approach encompasses various methods such as myofascial release, trigger point therapy and massage in deep tissue. The benefits include decreased muscle tension, enhanced circulation, breakdown of scar tissue, and pain relief. Soft tissue massage is especially effective for addressing muscle-related pain and tightness, offering a holistic approach to improving overall well-being and physical comfort.

5. Posture Improvement

Maintaining correct posture is vital for overall health and mobility, especially as we age. Poor posture can lead to a huge range of musculoskeletal issues, like back pain, neck pain, and decreased mobility. Our clinic offers effective postural training to help older adults improve their posture, reduce pain, and enhance their quality of life. 

Core Strengthening Exercises: 

Pelvic Tilts: To perform pelvic tilts, assume a supine position with your knees bent and feet resting flat on the floor. Engage your abdominal muscles, tilt your pelvis upward slightly, and flatten your lower back against the floor. Hold briefly, then release. Aim for 10-15 repetitions. This older people’s workout strengthens lower abdominal muscles, providing support to the lower back and enhancing posture.

6. Managing Chronic Conditions

Chronic conditions like diabetes, heart disease, and respiratory illnesses are common among older adults and can significantly impact their physical activity levels and overall health. Physiotherapy plays a vast role in managing these conditions through tailored exercise programs that aim to improve cardiovascular health, enhance lung function, and maintain general well-being. 

Low-Impact Aerobics:

Low-impact aerobics involves engaging in activities for older people, such as walking, cycling, or water aerobics at a moderate pace, adjusted to individual fitness levels. These exercises strengthen the heart muscle, enhance circulation, and aid in managing blood pressure and cholesterol levels.

Empowering Healthy Aging:

Geriatric physiotherapy in Edmonton serves as a pivotal tool in extending the active years for older adults. Through personalized treatment plans tailored to older people’s needs and goals, physiotherapy addresses age-related challenges, promotes mobility, and extends the overall quality of life. By focusing on strength, balance, flexibility, and pain management, 50plus Physio empowers older adults to maintain independence, involvement in daily activities, and participate in the activities they enjoy. With its multifaceted approach and dedication to optimizing function and well-being, geriatric physiotherapy in Edmonton plays a huge role in promoting healthy aging and facilitating an active lifestyle for older adults.

Ready to prioritize your mobility and independence? Schedule a consultation with our geriatric physiotherapy team today and embark on your journey towards a healthier, more active lifestyle!