By Steven V. Dubin

What a surprise.
At age 68, I realized my mobility and strength were not what they once were.
I may be trapped in my head as a 17 years old, but the rest of my body seems to disagree.
Given the circumstances, I hatched a plan to reach out to physical therapists to build core strength and enhance range of motion.
I ended up getting help from Margaret and Frannie at Beth Israel Deaconess Hospital-Plymouth, Rehabilitation Services, Cordage (referred to by locals as Cottage) Park.
Seven sessions and four weeks later, I have a 20-minute morning routine of a handful of stretching and strengthening exercises.
Now, I underscore that I am not a medical professional – just an aging athlete holding on to an active life. I strongly suggest that you reach out to a physical therapist or personal trainer to develop an appropriate routine for you.
Here is a quick peek at some of the things that seem to slowly bringing the “umph” back into my daily routine.
Neck stretches
Sit or stand tall and slowly tilt your head to the right, bringing your right ear toward your shoulder. Hold for 10-15 seconds, feeling a stretch along the left side of your neck. Repeat on the left side.
Shoulder rolls
Roll your shoulders forward in a circular motion for 5-10 repetitions, then reverse and roll them backward. Try to keep your arms relaxed at your sides.
Chest opener
Stand or sit with your back straight. Clasp your hands behind you and gently pull them back to open up your chest. Hold for 10-15 seconds.
Seated torso twist
Sit up straight with your feet flat on the floor. Place your right hand on the back of your chair and gently twist to the right, looking over your shoulder. Hold for 10-15 seconds and repeat on the other side.
Ankle circles
While sitting, lift one foot slightly off the floor and rotate your ankle in a circle 10 times in each direction. Switch to the other ankle.
Seated forward bend
Sit on a sturdy chair with your feet hip-width apart. Slowly bend forward from your hips, reaching your hands toward your toes. Stop when you feel a gentle stretch and hold for 10-15 seconds. Come back up slowly.
Hip flexor stretch
Stand behind a chair and hold onto it for balance. Take a step back with one leg and bend your front knee slightly. Keep your back leg straight and your heel down, feeling a stretch in the front of the hip. Hold for 10-15 seconds, then switch sides.
Standing calf stretch
Stand facing a wall or chair. Place your hands on it for support and step one foot back, keeping the leg straight and heel on the ground. Bend your front knee until you feel a stretch in the back calf. Hold for 10-15 seconds, then switch sides.
Hamstring stretch
Sit on the edge of a chair and extend one leg out straight, keeping the foot flexed. Hinge forward at the hips and reach toward your toes (or as far as comfortable). Hold for 10-15 seconds, then switch legs.
Side bend
Sit or stand with your feet shoulder-width apart. Extend one arm overhead and gently lean to the opposite side, reaching with the arm. Hold for 10 seconds, then switch sides.
Safety tips
Move slowly and focus on breathing.
Stretch to the point of mild tension, but not pain.
Use a chair or wall for support if needed.

If you know of a senior who is doing something interesting with their retirement, I look forward to hearing from you! Please email me at SDubin@PRWorkZone.com 

Steven V. Dubin is the founder of PR Works, a lightly used public relations firm based in Plymouth which helps small to mid-sized nonprofit organizations and for-profit companies navigate the overwhelming options of advertising. Steve lives in Plymouth with his wife, Wendy. He is a contributing author to “Get Slightly Famous” and “Tricks of the Trade,” the complete guide to succeeding in the advice business. He recently authored “PR 101,” an E-book.