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A Guide to Stretching For Seniors
   

Few things reward the body as much as stretching. At the same time, almost nothing could be simpler or take less time. Unfortunately, most Americans, including seniors, overlook stretching as part of an every day fitness program.

Stretching increases muscle flexibility. This can result in a decreased likelihood of injury, better muscle performance, and a feeling of well-being that follows for hours after you’ve finished.

Ideally, you should stretch several times each day. Stretching in the morning will get your body ready for the activities ahead. It also provides your mind with a focused, quiet activity that results, for many people, in a sense of peace and lessening of anxiety. In the evening, stretching will help work out the kinks of a day’s wear and tear. Stretching and relaxing muscles before going to bed will reduce soreness after a hard day and will have you waking up feeling great.

Before any strenuous physical activity, stretching is an absolute must. Warming up the body beforehand will prevent injury and reduce post-activity soreness. In addition, stretching can be performed at a stoplight, during a lunch break, or any other time.

10-15 minutes is plenty of time for the morning, evening, or pre-activity stretch. The following stretches provide just an example of what a “flex schedule” might look like. Plenty of books and online resources are available that cover this topic in detail.

The most basic stretches can be performed while seated. Start with your neck. Look down at your stomach. Then slowly roll your head to the left, then back (so you’re looking at the ceiling), to the right, and back down. You should feel the muscles in your neck stretching. A similar motion can be performed with the wrists. While seated, simply move your closed hand in a circle using your wrist. Then lift each leg, and draw the same circle with the feet around the ankle. Make 3-5 such circles in the clock-wise direction and then the counter-clockwise direction with your neck, both wrists and both ankles.

Next, let’s move to the calf muscle. Find a wall, chair, stability ball, or something that you can safely lean on. While leaning comfortably against the object, move your right foot two feet back. Slowly bend your left knee so that your right ankle flexes. You should feel the muscle in the back of your lower right leg being stretched. Hold the stretch for 30 seconds and release. Repeat the exercise with your left calf.

The best way to stretch the front of the upper leg (the quadriceps) is to lie down on a flat surface (floor, bed, mat, et cetera). While lying on your left side, with your left elbow on the surface, and your left hand supporting your head, pull your right foot up behind you, so that the knee is bent as far as possible. Reach back with your right hand and grab onto your right foot. Pull you foot towards your back until you feel the muscle stretching. Hold this stretch for 30 seconds. Perform the same stretch for your right leg.

Stay on the ground for the next stretch, which will be the complimentary muscle in the back of the leg (the hamstring). Lie on your back and lift your right leg into the air with the knee slightly bent. Reach up and hold the back of the right calf, pulling it toward you until you feel the muscle in the back of the leg stretching. Hold this stretch for 30 seconds. Perform the same stretch for you left leg.

Next stand up with your feet shoulder-width apart. Put your hands on your hips, and move your pelvis in a circle: forward, left, back, then right. Perform this circle 3-5 times clockwise and 3-5 counter-clockwise.

Keeping your feet in place and your left hand on your left hip, you will then reach up toward the ceiling with your right hand. Slowly bend your upper body to the left, reaching with your right arm over your head and toward the wall to your left. You should feel a muscle on the right side of your stomach stretching. Hold this stretch for 30 seconds. Perform the same stretch to your left.

For a basic shoulder stretch, clasp your hands behind your back and slowly lift them upwards. You’ll feel the muscles in your shoulder stretching. Hold this stretch for 30 seconds.

Now you’re stretched from head to toe. Countless other stretches exist, but this schedule gives you a basic routine. Consult with your doctor and, if possible, a physical trainer to fine tune a “flex schedule” that’s right for you.

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SolveYourProblem.com : 2006

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