Buy Cervical Vertigo WorksheetThis seated exercise routine for seniors focuses on simple exercises that can help loosen up and strengthen the muscles in the neck, shoulders, back, hips, knees, and ankles. It’s a great daily routine at any age.

For this exercise routine, start off with a warmup, cervical rotation and sidebend, as well as deep breathing and seated trunk rotations to help get the muscles warm and loose.

For the first few exercises, using a resistive band is a great way to really focus on strengthening the muscles, but if you don’t have one, it’s not required to do the exercises. Shoulder horizontal abduction, shoulder ER, and seated rows with a band are great for the shoulders, neck, and back area.

Click here to buy resistive bands like the ones I’m using in the video. (affiliate link)

Next, a long arc quad (LAQ) or knee extension might not seem like a lot, but it does a great job of working the muscles in the knees and hips.

Finally, a seated heel/toe raise will work on the lower legs and foot/ankle area.

More Dr. Jo Real Time Videos:

Knee Pain Relief Exercises, Seated – 5 Minute Real Time Routine

Hip Pain Relief Exercises, Seated – 5 Minute Real Time Routine

You may also like

Relaxing Stretches
Muscles and joints can become sore and irritated for many reasons including stress, over working the muscles, or an injury. These gentle stretches should help relieve sore muscles and joints.
Side Sleepers
Finding a comfortable position to sleep at night can be challenging for some people. People who sleep on their sides and suffer from back, hip, and/or shoulder pain may find these tips helpful to get a better night’s sleep.
Therapeutic Yoga
It’s Therapeutic Yoga Stretches & Exercises Day in my Whole Body Wellness Challenge for beginners! This real-time therapeutic yoga routine is simple, but effective in helping relax & relieve stress and anxiety.
Online School Pain Relief
Sitting in front of a computer all day for school or work can tighten & weaken muscles in the neck, shoulders, chest, hips, knees, and feet. These sitting stretches & exercises may help.
Squat Safely
We squat every day from sitting down in a chair to getting out of bed, or even sitting safely on the toilet, but squats can be a painful task when something hurts, or our muscles are weak. Practicing squats in a reverse order can help strengthen the muscles and work on doing them correctly and safely.
Relieve Stress & Anxiety
Breathing exercises can be a great way to help relieve stress and anxiety. This video focuses on two relaxing breathing techniques: Square breathing (aka box breathing, 4x4 breathing, 4-part breath, etc.) and Pursed breathing.
Use a TENS Unit
TENS units & EMS units can be very helpful when recovering from an injury or surgery. The two are very different, but often come together in one unit like the iStim EV-805 unit I use in this video.
Breathing Exercises
These simple breathing exercises are great for people with COPD or for people who want to be able to hold their breath longer like swimmers or surfers. These are also great for relaxation.
Seated Stretches for Seniors
This seated stretching routine for seniors focuses on simple stretches that can help loosen up the muscles in the neck, shoulders, back, hips, and knees.

Page 1 of 8