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Do you often feel stiff and tight? Do you notice frequent aches and pains? There is probably a good reason. “As we begin to grow older, we lose fluid and flexibility in our joints and muscles,” says Lynn Millar, a member of the American College of Sports Medicine (ACSM). These effects of aging, along with conditions such as arthritis, years of bending over a computer, or repetitive gardening movements, can make you less flexible and reduce your range of motion.
In addition to causing back pain and other daily pains, this inflexibility can make everyday tasks difficult, such as grabbing a fork that has fallen to the ground or turning your neck to look over your shoulder while driving. This lack of flexibility also reduces your ability to participate in cardiovascular and strength exercises, says Michael Rogers, research director at the Wichita State University Center for Physical Activity and Aging.
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Regular stretches feel good, are easy to do, and can help you stay flexible, which is why the ACSM recommends doing it two or three times a week, and more if possible. Here’s how.
If you already do physical activity several times a week, Carol Garber, former president and partner of the ACSM, recommends adding stretches after your walking or exercise program once your muscles are already warmed up.
Don’t you feel fit? Stretching can be especially helpful in preventing injuries in sedentary people, Garber says.
To find a stretching program, you can check out your local community center or gym. But depending on your fitness level, the offers on these sites may or may not be right for you. You can also check out stretching routines for older adults on the National Institute on Aging’s YouTube channel. Another option: Ask your doctor to see a physiotherapist who can teach you a personalized routine. A physical trainer can do the same.
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And if you want to combine stretching with other exercises, consider yoga or tai chi, Millar says. “These are really beneficial if someone has trouble doing it on their own, likes group activities or wants something holistic with a little strength, a little balance, flexibility and maybe a little mental health,” he said. he says.
While we all have different areas of tension, most people can benefit from increased flexibility in the hamstrings, shoulders and neck, Rogers says. These stretches, done three times on each side for 10 to 60 seconds, can loosen them:
Hamstrings: Sit on the edge of a chair and extend your right leg outward, your heel on the floor. Keeping your back straight, lean forward and stretch to your right foot with your right hand. When you feel a stretch in your hamstrings, stop and hold on.
Shoulders: Standing up, grab a small towel in your right hand and throw it over your right shoulder. Pull your left hand behind your back to grab the bottom of the towel. Pull the towel down with your left hand until you feel tension in your right shoulder and upper arm.
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Coll: As he sits with his spine straight, shoulders back and feet on the floor, he turns his head to one side, trying to stretch his chin toward his shoulder. Hold on when you feel the stretch.
Stretching your muscles thoroughly can take between five and ten minutes (although more time is better).
You will want to focus on one area at a time (shoulder, for example) and stretch until you feel some tension but no pain. The general advice is to keep stretching for 10 to 30 seconds. But older adults can benefit from staying in position for up to 60 seconds, according to the ACSM. To get the most out of the session, repeat each stretch several times.
And note: if you have limited mobility or other physical problems, you can do a lot of stretching from a sitting or standing position, and use a stable chair to help you get up and down as needed.
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