5 Senior Flexibility Stretches

Introduction

5 Senior Flexibility Stretches. Stretching: It’s even more important as we get older, yet something we all neglect to do more often. “As we age, we lose flexibility in our muscle fibres” So then, it’s important to stretch to maintain the extensibility of the muscles and allow for sufficient joint range of motion.

On top of that, most people sit too much, and sedentary time typically increases as people get older. Also, all of this sitting makes your hips and knees, specifically your hip flexors, hamstrings and calves, very tight. However, stretching helps prevent tightness.

How to Start a Stretching Routine

5 Senior Flexibility Stretches. Beginning a stretch routine requires some guidance and safety precautions. Here, especially for older adults who may not have stretched or exercised in a while. So it is recommended to see a physical therapist.

A physical therapist will evaluate your physical condition and provide stretching recommendations based on your abilities. They can also provide assisted stretching, which is great for people with limited mobility. But if you can’t see a physical therapist for any reason, here are a few general tips:

• Begin with five to 10 minutes of stretching. Work your way up as you get used to the new movements.
• Choose two or three stretches to start with and see how your joints respond. Discontinue a stretch if you feel severe pain in your joints (but remember that mild muscle discomfort is normal while stretching).
• Don’t overdo it by stretching too deeply — respect your current range of motion and give your body time to respond and improve.
• Focus on the main trouble spots: hips, hamstrings, calves and spine.
• Balance skills often diminish with age, so make sure to have a sturdy and supportive anchor, like a chair or wall, to hold onto when you stretch.

1: Wall Calf Stretch

5 Senior Flexibility Stretches. This stretch is crucial for older adults as it can help loosen tight muscles in the calves. And that could contribute to imbalance and, consequently, a fall. In fact, a July 2016 study in the ​_International Journal of Health Sciences _​suggests that stretching the gastrocnemius (the major muscle in your calves) can significantly improve single-leg balance.

How to do it

1. Standing just about one arm’s length away from a wall, place your hands flat on the surface and push your right leg back, bending the left knee for support.
2. Keep both feet flat on the floor, ensuring the supporting knee does not surpass the toes.
3. Push against the wall to feel a stretch down the right leg.
4. Hold this stretch for 15 to 30 seconds, and then change sides.

 2: Standing Spine Twist

5 Senior Flexibility Stretches. The spine twist helps to improve the flexibility of the spine and trunk muscles in both directions. As well as increase pelvic stability, which are important for older adults. An April 2014 study in ​Clinical Interventions in Aging​ suggests that spinal flexibility is one of the most important factors in retaining autonomy in old age.

How to do it

1. Stand with your feet hip-width apart and your core engaged. Stack your hands on top of your elbows at 90-degree angles.
2. Keeping your hips forward and square, keep your gaze on your right hand and twist at the waist to achieve a stretch in the spine.
3. Return to the centre, pause and twist in the other direction. Continue twisting in alternate directions.
4. Do this 5 times on each side

3: Seated Side Stretch

This stretch is good for the shoulders, It stretches the intercostal muscles (breathing muscles between the ribs) for better support of each side of the body.

How to do it

1. Sit on a chair with both feet flat on the floor. Take a deep breath and reach your right arm overhead, stretching away from the body as you exhale.
2. Keep your right arm in line with the ribs and your core lightly engaged in maintaining proper form.
3. Hold this stretch for 15 to 30 seconds, and then change sides.

4: Seated Chest Opener

“This movement opens and creates space in the front of the body.” “Reversing the effects of a rounded shoulder posture and promoting proper spinal alignment.”

How to do it

1. Sit on a chair with both feet flat on the floor, and gently hold the back of your head with both hands.
2. Open your elbows wide to the sides and squeeze your shoulder blades together.
3. Keeping your chest proud, neck long and gaze up, roll your shoulders back.
4. Hold this stretch for 10 to 15 seconds and repeat for 3 rounds.

5: Seated Hip Stretch

This hip stretch is ideal for relieving tightness and tension in the hip flexors and pelvic area. Also, it’s great for beginners and older adults because you don’t need much balance to perform it.

How to do it

1. Sit tall on a chair with your feet hip-width apart and flat on the floor.
2. Lift your right ankle and place it on your left thigh, keeping the foot flexed.
3. Hold onto the foot and gently press on the right knee until a stretch is felt.
4. Hold for a full 30 seconds before switching legs.

Video

In Conclusion

Stretching is extremely important if you want to age well and have a good range of movement. So then stretching should be part of your daily routine, do not sit for long periods of each day. Movement is the key to making your life mobile and free from stiff bodies that cause an inability to do normal daily tasks.

Important Note *

Remember that everyone is different, and it is ultimately YOUR RESPONSIBILITY to find what your body responds to. So please do your due diligence before trying anything new, including getting Medical Advice to ensure your safety and peace of mind.

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