Thompson Baz - Stretching Exercises for Seniors: Simple Movements to Improve Posture, Decrease Back Pain, and Prevent Injury After 60

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Table of Contents

BEFORE YOU START READING

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Introduction

S tretching is an activity you may think you dont need to do. You might say, Im not a gymnast or a football player. Why would I need to stretch? While athletes of all kinds do practice stretching as part of their quest to maintain their competitive edge, all types of folks also stretch to benefit their bodies and general well-being. Regular stretching helps keep our muscles strong and pliable. This helps with flexibility in our muscles, ligaments, tendons, and joints (Harvard Health Publishing, 2013). By sustaining our flexibility, we keep our full range of motion, which allows us to continue the activities we enjoy.

Our normal range of activities that we do every day contributes to our need for stretching. When we stay seated for any length of time, the muscles in the back of our legs become tight. This makes it difficult to straighten our legs all the way, resulting in an increase in pain when we walk. Something as simple as walking can become harder to do when our muscles are tight and joints are stiff. When we ask our tight muscles to suddenly spring into action, for something fun like dancing with our partner or for something imperative like jumping out of the way of an oncoming bicycle, they may pull or tear because of the strain. Muscles that are not strong enough to support us in everyday tasks can lead to falls and other serious injuries.

Regular stretching keeps our muscles from contraction and stiffness. By keeping them elongated, flexible, and healthy, we protect our joints, ligaments, and tendons as well. It is not necessary to stretch all our muscles every day. Doctors and physical therapists like David Nolan of Massachusetts General Hospital recommend concentrating most stretches on the major muscle groups that affect our mobility (Harvard Health Publishing, 2013). This includes lower body muscles such as hip flexors, hamstrings (back of thigh), quadriceps (front of thigh), and calves. Also recommended are upper body stretches that target areas of tension like the neck, shoulders, and lower back.

Weve all heard the saying that Rome was not built in a day, and the same can be said for flexibility. Stretching a few times will not make you less stiff and more flexible. The effects of stretching are cumulative, meaning that they build over time. Just as your stiffness and immobility did not happen overnight, the looseness and limberness of your muscles will not happen right away. It can take months to become more flexible and it takes regular stretching to maintain it. The result is

strong, supple muscles that are flexible and supportive of joints and connective tissue. This contributes to our quality of life, especially as we age.

This book looks at stretching as a way to maintain good posture, decrease back pain, and help prevent injury as we progress past the age of sixty. The older population can especially benefit from a regular stretching routine. Getting older can sometimes mean a decrease in strenuous activity, an increase in surgeries, and less mobility because of disease or age. While stretching cant fix everything, it can bring movement and increased flexibility back to a persons life in their older years. In the first chapter, we will look at what happens to our bodies as we get older and the particular benefits that come from regular stretching. We will also learn about the types of stretching and when, where, and how to do it. The following chapters are dedicated to the times of day to stretch such as morning, evening, pre-activity, and post-activity. Included are the explanations and illustrations of each stretch and what areas of the body they benefit. Lastly, there is a chapter on target area stretches that focus on the smaller muscles of the body that profit from stretching.

As always, check with your doctor or healthcare provider before starting on any exercise or stretching regimen particularly if you have had a recent injury, are recovering from surgery, or have a chronic health condition.

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Chapter

The Power of Stretching

S tretching is good for our bodies at any age, but in this chapter, we will examine why it is especially important to stretch as we get older. We will take a look at what happens physiologically to our bodies as we progress in years, including what things we can do to prevent ourselves from further problems and injury. Next, we will talk about the benefits of stretching and why even a little bit of daily stretching will keep us from pain and stiffness. We will learn about the types of stretches we can do that are beneficial, plus highlight what kinds of stretches to avoid. Finally, we will talk about when, where, and how to stretch for everyone from beginner to experienced stretchers.