Although there are benefits to stretching for everybody, seniors in particular should spend time stretching every day. Stretching assists with relaxation, flexibility, strength and fitness. Traditionally, stretching is thought to be for warming up and soothing muscles before and after Exercise. With the modern day popularity of practices like Yoga and Pilates, it is now seen as much more, and stretching for some is their whole Exercise regime.
Benefits of Stretching for Seniors
Everyone slows down with age, and many senior citizens give up Exercise all together for fear of injury. This causes the body to weaken further and can progress to loss of strength and onset of disease, so even walking becomes extremely difficult.
These problems can be avoided in most cases by maintaining a regular Exercise routine that will keep the muscles strong and mobile. Many mature aged people dislike jolting aerobic exercises, so stretching for seniors routines can be very beneficial.
The added bonus to choosing stretching for exercise is the relaxing and soothing feeling it brings. Developing stronger muscles and joints will make you feel invincible and able to participate in a wider variety of activities. Whether you decide to spend a few minutes a day or have an hour long routine, stretching will really get your body moving!
Immobility only promotes weak joints and stiff muscles. Untrained muscles shrink gradually over time to the point where basic tasks become impossible. Small aches and pains become more noticeable and prominent in the body of someone with small, weak muscles and joints. To avoid this becoming the story of your daily suffering you should follow a gentle stretching for seniors routine beginning today.
Seniors can often have issues with poor circulation, impacting their hearts and mobility in negative ways. Stretching is fantastic for circulation and has also been found to reduce symptoms of joint and muscle degenerating diseases.
All these benefits of stretching for seniors also contribute to alleviating depression and promote the production of serotonin, which provides an overall feeling of wellbeing. Seniors can stretch alone at home or join the gym and take some stretch, yoga or pilates classes. To begin, you only need five or ten stretches to focus on each day and in no time you will feel better and want to do more.
How to Stretch
It may seem too simple or time-wasting, but persevere for a few weeks and your opinion will change. Even if you currently only have a small range of movement, stretching can improve your quality of living. Usually a stretch is held for a few seconds and as you improve you can build up to twenty seconds or more. You should always do an exercise on one side first, then return to your stationary position and repeat for the other side.
Another way to increase the effectiveness of stretching for seniors is to start your session with a five or ten minute walk. This or a nice bath can warm the muscles up beforehand to make the stretching easier and help prevent injury.
When you are ready to begin, aim to hold each stretch for up to thirty seconds, and don’t worry if it is only a few when you are a beginner. Try to include a hamstring stretch, back stretch, torso stretch and neck stretch.
Basic Stretches for Seniors
Simply sit with another chair in front and put one leg up onto it. Keeping your back straight, gently lean forward until you feel a pull up the back of your leg. Remember not to over do it and don’t try to go too far with any stretches until you know your body and how it reacts. An easy back stretch is to clasp your hands in front of you and slowly lean forward. Point the top of your head towards the ground and allow the weight of your arms only to pull you. If you feel the stretch in your back before your hands are down or your head points to the floor, stop and don’t try to go further. Now put your arms above your head and again interlace your fingers. Slightly lean to one side, feeling the torso stretch. Hold and then repeat for the other side. Neck stretches should always be done with care, so again, very gently roll your head from one side to the other without going forward. If you feel like holding the neck stretch in one spot for a few seconds or more, you can, but only go as far as you can without force.
Of course there are more stretches that can be done, and stretching for seniors is becoming more popular every day. If you have any concerns you should always consult your doctor before you begin, but the majority will find them to be very encouraging.
-By: Nicholas Hurd
Nick Hurd writes about aging and baby boomer generation and how to not only cope with the changes, but live a very healthy and active life. More information is available at www.youreover50.com… Fitness for seniors copyright 2007 Nicholas Hurd all rights reserved
