To Stretch or Not to Stretch…That is the Question!

Why bother stretching? Do I stretch before or after exercise, or both? How long do I hold a stretch? These are questions I often hear from Baby Boomers and seniors who are concerned about fitness and improving flexibility.

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Stretching after exercising is critical for folks over 50!

Benefits of Stretching
Everybody, especially folks over 50, needs to stretch on a regular basis; daily is a great idea! According to the American Counsel on Exercise (ACE), here are 10 top reasons to stretch:
1.  Decreases muscle stiffness and increases range of motion.
2.  May reduce risk of injury.
3.  Helps relieve post-exercise aches and pains.
4.  Improves posture.
5.  Helps reduce or manage stress.
6.  Reduces muscular tension and enhances muscular relaxation.
7.  Improves mechanical efficiency and overall functional performance.
8.  Prepares the body for the stress of exercise.
9.  Promotes circulation.
10. Decreases the risk of low-back pain.

I would add to that:
11. Helps with the execution of everyday tasks. For example, many of my clients are now able to reach down and pull on their shoes and socks.
12. Makes you feel younger. People associate old age with “being stiff.”

General Guidelines
Although there’s still no across-the-board consensus, most fitness experts recommend stretching after exercise, not before. That’s because the type of stretching we usually perform, static stretching (holding a stretch in one position without movement), is best done at the conclusion of a workout, when the muscles are properly warmed, and therefore more pliable.

(Prior to exercising, start to warm up muscles and get blood flowing with 5 – 10 minutes of walking.)

Here are some guidelines to following when stretching:
• Move slowly until feeling gentle tension, not pain.
• Avoid jerking and bouncing.
• Keep joints slightly bent while stretching, not locked.
• Exhale going into stretch, then breathe normally and hold for 30 seconds.

Sample Stretches
Following are four examples of stretches to do after exercising:
Chest stretch
Interlace fingers behind back, squeeze shoulder blades together while lifting arms. Hold.

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. Hold. Repeat with lother hand.

Standing calf stretch
Stand with a rolled towel under right foot next to wall. Place foot at angle with heel on ground and toes on wall. With front (right) leg straight and hands on wall, gradually lean into wall until feeling stretch. Hold. Repeat with left leg.

Hamstring stretch with stretch band
Sit in a chair and place band under middle of left foot. Extend leg out and slowly raise. Keep shoulders relaxed; with back straight, lean forward slightly at the waist. Hold. Repeat with right leg.

NOTE: Let me help you improve your flexibility with fitness training. If you want to speak with me in an unbiased format, take advantage of my FREE CALL. I promise to give you a few tips and things to look at immediately, plus we can discuss if any of my programs or classes are a good fit.
If you’d like to schedule that call with me, just CLICK THIS LINK, and let me know in the message that you would like a 1-on-1 call with me right away and I will be in touch to schedule that – oh, and leave me your phone number in there too since email is not as reliable as it used to be! Thanks.

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