You’re working on your fitness program–walking more often, sitting less and picking up your weights. Congratulations! But don’t leave out this critical component–stretching!
Stretching is crucial to Baby Boomers and seniors for maintaining joint movement, posture and flexibility. It’s so important that it’s now included in the official exercise recommendations from the American College of Sports Medicine, which urges Americans to complete a series of flexibility exercises for each major muscle-tendon group at least twice a week.
Better Before or After Exercise?
Traditionally, most people stretch before they exercise. While “warming up” is critical before physical activity, especially for folks over age 50, the type of stretching most people know (holding a “static” stretch in one position without movement) is best performed at the conclusion of a workout, when the muscles are properly warmed, and therefore more pliable.
Prior to exercising, walk for 5 – 10 minutes, then use dynamic stretches. These are stretches that mimic real-life movements and involve multiple muscles.
Information You Can Use
Here are some guidelines for proper stretching, along with a few sample stretches.
• Move slowly until feeling gentle tension, not pain.
• Avoid jerking and bouncing.
• Joints should be slightly bent while stretching, not locked.
• Exhale going into stretch, then breathe normally; hold all stretches 30 – 60 seconds.
Upper body stretches
1. Chest stretch
Clasp fingers behind back, squeeze shoulder blades together while lifting arms.
2. Shoulder and Upper-Arm Stretch with small towel
Hold one end of towel in right hand. Raise hand over head with towel behind back. Grab towel with left hand and pull down.
3. Upper back stretch
Interlace fingers in front of body. Turn hands so that palms are facing outward. With a slight bend in elbows, bring shoulders forward. Hold stretch in between shoulders.
Lower body
1. Standing calf stretch
Stand with a rolled towel under foot next to wall. Place foot at angle with heel on ground and toes on wall. With front leg straight and hands on wall, gradually lean into wall until feeling stretch.
2. Seated lower back stretch
Seated in chair, cross right leg over leg. Place left hand on outside of right knee, right hand holding chair. Turn to the right and look behind.
3. Hamstring stretch with band
In a chair, place band under middle of foot. Extend leg out and slowly raise.
4. Seated thigh stretch
Facing forward, slip to the right side of the chair with the right buttocks off the seat. Hold other side of chair with left hand. Grab right ankle, back of shoe, socks or pants and drop foot, pull heel towards buttocks until leg is perpendicular with floor.
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