Flexibility helps you age well

Doing Flexibility Exercises are So Important As You Age

Flexibility helps you age well. we all know what happens when even the best-laid plans are put off until the end—they seldom happen. Yes, you go into daily exercises and, with an intention of stretching, “after your workout,” but then it turns into, “I’ll stretch when I have rested.” However, that, of course, doesn’t happen, and the next thing you know, you’re feeling stiff, achy, and dare I say…old.

So then, maybe this overview covering the benefits of being flexible will help you make stretching a priority. But as you incorporate flexibility exercises into your routine, you’ll be surprised how easy it is to keep your body supple, young, and limber.

Why? You Need Stretches with Age

Flexibility helps you age well. If you want to be able to play with your grandkids without pain, paying attention to flexibility is a must. Consequently, most movements involve multiple joints. Hence, it is important to maintain the flexibility of our joints if we want to maintain the ability to function as normal as we age. However, it is often an under-trained aspect of health. Flexibility refers to how much a joint can move through a normal range of motion supported by muscles while being comfortable and pain-free. Here, any comprehensive exercise program should always be accompanied by flexibility training.

Flexibility and the Ageing Process

Flexibility helps you age well. With age, we gradually lose the ability to move a joint through a full range of motion. By age 70, 25%-30% of overall flexibility is usually lost (in an average population). Some joints are affected more than others. A shoulder flexion loss of 15% was observed in one study between 20-30 year-olds and 70-year-olds whereas a study on hamstring flexibility observed a 30% loss between similar age groups. 

Why Does this Decline, Happen? There are Several Causes.

 Flexibility helps you age well. Increased rigidity of the tendons and ligaments around the joint. Above all, Besides, this is caused by changes in connective tissue collagen fibers that make up these structures. Also, these changes include tightening of the cross-links which makes the joint less able to bend. Another cause is a reduction in elastin content which gives these structures elasticity. Furtheremore, there is also a general deterioration in cartilage, ligaments, tendon and a reduction in fluid within the joint (synovial fluid). Including, tightening and dysfunction of muscles surrounding the joints.

The good news is that these changes can be slowed down dramatically.

Flexibility helps you age well. Besides, physical activity in general slows down deterioration in flexibility. For example, multiple studies have shown that physically active individuals can achieve a significantly greater range of motion than sedentary individuals. Also, includes those in the older age ranges.

Therefore, for those of you who sit a lot each day, perhaps on computers, or watching TV. In this case, these are the top stretches I recommend for undoing the damage of sitting. Here, they target the hip flexors, the biggest internal rotators of the torso, and your spinal mobility. But of course, each of us is different and other stretches may be necessary, depending on the individual.

Half Kneeling Hip Flexor Stretch

Flexibility helps you age well. Therefore this stretch is great for improving hip extension in mobility and alleviating tight hip muscles after sitting all day at a computer. Half knee kneeling hip flexor stretch. By the way, this hip flexor stretch is also one of the best stretches for hip pain and low back pain.

How To Do It:

• Step forward with the left leg as your right knee comes down to the ground. Use a cushion for your knee.
• Flatten your right foot out so the toes are pointing behind you.
• Placing your hands on your sides, gently push your hips slightly forward, and tighten your glutes. Use a chair for support if balance is an issue
• You will feel the stretch in your right hip flexor. hold for 30 seconds
• Switch sides and repeat.

Doorway pectoral stretch

The doorway pec stretch opens up the chest by stretching the pec muscles. This stretch can help reduce forward, rounded shoulders and hunched back postures that can develop over time. Lengthening the pec muscles allows for improved shoulder and neck mobility

How To Do It:

1. Place your arms on the door jam with elbows and shoulders bent at a 90-degree angle.
2. Place one foot forward through the doorway as shown, next, bend the front knee until a stretch is felt along the front of your chest and shoulder.
3. Hold the stretch for 30 seconds and breathe.
4. Slowly return to the start position. Your upper arms should be horizontal to the ground and your forearm should lie along the door frame. Keep in mind your legs should control how much you stretch bending or straightening your knee through the doorway. Do three sets twice a day for five days a week.

Table laterals Stretch

This is a lateral stretch that aids to loosen up the muscles in your shoulders and back and it helps to relieve any pain and discomfort. It is particularly good for those who sit hunched forward on a computer.

How To Do It:

1. For doing this stretch, be in a kneeling position in front of a stable chair, low table, or couch.
2. Make sure that your knees remain directly under your hips. For extra support, you can place a cushion or a blanket under your knees
3. As you hinge at your hips to fold forward while resting the forearms on the surface, Hands resting on the table with thumbs upwards as you lengthen your spine.
4. Hold this for 30 seconds and repeat this 1-3 times.

Spinal extension (McKenzie press-up)

How To Do It:

• Lie down on your stomach.
• Place your hands under your shoulders.
• Slowly straighten your arms to lift your upper body.
• Hold for 30 seconds.
• Return to starting position.

All 4 stretches are 1 set try to do 3 sets daily Monday to Friday for 2 weeks

Video:

DONATE

Pensioner Fitness Awards

THE BUSINESS CONCEPT, BEST IN BUSINESS AWARDS

1. “MOST INSPIRING SENIOR WELLNESS WEBSITE 2023“

THE GLOBAL HEALTH AND PHARMA, FITNESS AND   NUTRITION AWARDS

  2. “BEST SENIOR FITNESS AND NUTRITION SPECIALIST 2023“

THE MIDDLE EAST AND AFRICA BUSINESS AWARDS

3. “ MOST INCLUSIVE FITNESS PROVIDER 2023″

THE CORPORATE LIVE WIRE GLOBAL AWARDS 2023/2024

4. ” FITNESS ADVISORY PLATFORM OF THE YEAR“ 2023/2024

In Conclusion

Stretching to create flexibility is key to longevity and a good quality of life as we get older. Consequently, a regular daily stretching exercise can make a great difference to your mobility, and your ability to age well.

Important Note *

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

Connect with me and leave a comment