Stretching & Balance Routines for Retirees
Staying active is one of the best ways to prevent falls and maintain independence as we age. At Comprehensive Foot and Ankle Care in Fort Myers, FL, we often encourage patients to build simple stretching and balance routines into their daily lives.
Why It Matters
Flexibility keeps joints moving freely, while balance training helps prevent dangerous falls. Even a few minutes a day can make a big difference in confidence and mobility.
Easy Daily Stretches
- Calf Stretch: Stand facing a wall, one leg back, heel down. Hold 20 seconds.
- Hamstring Stretch: Sit with one leg extended, reach toward your toes. Hold 20 seconds.
- Ankle Circles: Rotate ankles slowly to improve range of motion.
Simple Balance Exercises
- Heel-to-Toe Walk: Place one foot directly in front of the other, walk 10 steps.
- Single-Leg Stand: Hold onto a chair, lift one foot off the ground for 10–15 seconds.
- Chair Squats: Sit and stand from a sturdy chair without using your hands.
Staying Safe
Always use a stable surface or chair for support when trying new exercises. If dizziness, pain, or imbalance occurs, stop and rest.
Daily stretching and balance work can reduce fall risk, improve strength, and keep you active for years to come.
We would be more than happy to see you for an evaluation and make recommendations to help your stretching and balance routine.
