Introduction
Stretching exercises are a great way to improve flexibility and range of motion, which may help reduce the risk of injury or discomfort. Additionally, research indicates that muscle relaxation (e.g., through stretching) may result in fewer falls for the elderly population. Therefore, it makes sense to incorporate regular, mindful stretching into the physical activity and exercise program for those who exercise regularly.
General Stretching Recommendations
It is recommended to stretch after the warm-up has been completed and on non-consecutive days. Depending on the specific activity, you may also want to stretch after any activity that induces fatigue (e.g., gardening), or immediately before an event (e.g., gardening). For example, if your goal is a long walk, you might stretch immediately before completing your walk. For example, a willowy woman who walks 20 minutes each day might perform a dynamic warm-up followed by static stretching exercises at the conclusion of each session.
7 Stretching Exercises For Seniors
1. Forward Bends
Forward bends are one of the easiest ways to stretch your hip flexors. (1) Begin by placing one hand on the ground in front of you and bending forward at the hips.
2. Butterfly Stretch
To perform a butterfly stretch, sit down with one leg extended straight out in front of you and the other leg bent at a 90-degree angle behind you, about five to seven inches from your back.
3. The Lunge
Begin by standing upright with your feet together. Keep your head and shoulders upright.
4. The Cat Stretch
The cat stretch is a common yoga pose that can be done at home. Lie on your stomach and place both hands on the ground in front of you, keeping your fingers spread wide apart. Turn both feet and legs out, so that they are pointing away from each other as much as possible and slowly arch the back of the back upwards while keeping the butt muscles relaxed. Repeat this same motion with the other side as well.
5. The Spinal Twist
The spinal twist stretches out spine, hips, buttocks, and thighs. Lie down on your back and raise both legs, while keeping your legs straight. Then twist your upper body to the left and lower it down, placing your right hand on the ground next to you. Repeat with other side as well.
6. The Seated Stretch
To perform a seated stretch, sit upright with both your legs spread out in front of you and raise them higher than hip level. Then lean forward from the waistline, keeping your back straight until you feel a comfortable pulling sensation at the front of your thighs. Then lean backwards as much as possible while still maintaining a straight back until you feel another comfortable pulling sensation in the rear of your thighs.
7. The Knee Bends
To perform a knee bend, stand with your legs shoulder-width apart and your feet facing forward. Then bend at the hips and spine, lowering yourself to the floor. Once you are on the floor, extend one leg behind you and grab the ankle with both of your hands. Hold on to it for a few seconds before returning to an upright position. Repeat this exercise on the other side as well.
Is Stretching Good For Seniors?
There is an ongoing debate on whether stretching is good or bad for seniors. Stretching exercises can be effective tools to improve flexibility and range of motion, which may help reduce the risk of injury or discomfort. Additionally, research indicates that muscle relaxation (e.g., through stretching) may result in fewer falls for the elderly population. Therefore, it makes sense to incorporate regular, mindful stretching into the physical activity and exercise program for those who exercise regularly. However, there is also some evidence indicating that excessive stretching can be harmful to certain people and could even result in injury or death. For example, it is believed that the elderly are more vulnerable to injury because of their weak muscles, thinning ligaments and weakened bones.
Impact Of Age On Flexibility
Researchers found that individuals who began stretching exercises early in life and maintained a regular stretching schedule for at least 10 years were significantly more flexible than those who did not stretch. (2) Furthermore, individuals whose flexibility rose by at least two degrees over the 20-year period (compared to the national average) had an 85% lower risk of falling than the average person during that same time. Therefore, it makes sense to incorporate a routine of stretching exercises into an exercise and physical activity program for seniors.
Reducing The Risk Of Injury In Seniors
Stretching exercises are considered to be good at reducing the incidence of injury in senior citizens because they may help increase flexibility of joints, muscles and tendons through improved range of motion. This can help prevent injuries such as sprains and strains in the hip, knee, elbow and back, which may be common during the aging process. However, some studies have shown that stretching exercises are not beneficial at improving flexibility in seniors. These studies found that individuals who stretched regularly were still more likely to get injured than those who did not stretch. Therefore, it is recommended to incorporate stretching as a regular part of a senior’s exercise program. And if you are concerned about your lack of flexibility, consider participating in a senior exercise class for seniors for support and encouragement.
Conclusion
Seniors can benefit from stretching as long as they are cautious in selecting a proper exercise and training regime . Muscle relaxation through stretching may help reduce the risk of injury and falls. Stretching helps improve the range of motion, which may be beneficial to individuals who want to maintain regular activity into their old age. In addition, research shows that those who performed at least two years of regular stretching were less likely to suffer an injury than participants who did not stretch regularly.
Many seniors will experience loss of flexibility over time, however, regular stretching can help maintain and increase flexibility. The take-home message is to incorporate a routine of stretching exercises into your physical activity and exercise program. Stretching exercises may be beneficial for those who are suffering from muscle tightness or soreness and for those who participate in a regular physical activity program for the elderly.