Stretch Exercises for Seniors

Stretch exercises for seniors are an easy and convenient method to maintain good health.

Daily stretching increases circulation, reduces inflammation, and improves flexibility.

Research from the Mayo Clinic supports the many benefits of stretch exercises for the elderly, which include:

• Better range of motion for joints, which may reduce arthritis pain
• Increased flexibility, making everyday tasks such as carrying groceries or getting dressed easier
• Improved circulation, which helps reduce inflammation
• Reduced muscle tension, which can help alleviate stress

If you stretch a mere 15-20 minutes every day, it will only take a few weeks before you notice a big difference in how you feel and your abilities.

To start stretching, there’s no need for a personal trainer. Even if it’s been a while since you’ve been active, try these methods for stretching after your daily exercise.

On the American Academy of Orthopaedic Surgeons website, there is a helpful pictorial guideline to performing a variety of stretches for every part of the body, including the shoulders, lower back, hips, knees, calves, and hamstrings.

The Mayo Clinic website has an instructional stretching slide show.

Also consider tai chi. The subtle but deliberate motions of tai chi are not only a good stretch exercise for seniors, but also have a calming effect on the mind and body.

If you have access to PBS or other public broadcasting, a popular morning program is "Classical Stretch", featuring former ballernia Miranda Esmonde-White.

Stretch exercises are most effective when muscles are warm.

Performing stretch exercises is easy for people of all ages and fitness levels. However, there are some general things to remember to make the most of the activity and to avoid injury.

• Stretching “cold” causes damage. Tendons and muscles are delicate. Always do a five-minute warm-up beforehand.
• Don’t “bounce” while stretching. Forget those aerobic videos from the 80s. You can tear muscles, which will cause more pain.
• Ease into the stretch. Once you're in position, hold the stretch for 30-60 seconds. As you increase flexibility, your body will naturally extend further each time.
• Breathe! This is crucial. Inhale before motion, and then stretch on the exhale. As you hold the position, breathe deep into your abdomen and expel air fully.
• If you feel pain, stop. Relative tension is normal as the muscles release, but you shouldn’t feel pain.

For regular practice, there are many helpful DVDs that help you maintain a daily routine.

The founder of Stronger Seniors, Anne Pringle, created an easy series of stretch exercises for seniors that you can do as a form of chair exercises.

Keeping Fit in Your 50s-Flexibility, by Cindy Joseph and Robyn Stuhr, isolates problem areas for seniors.

The AM/PM Stretch for Health, by Madeleine Lewis, is produced by Gaiam, a leader in instructional exercise media.

Lewis partnered with Melissa Leo on Daily Stretch, which helps you to build strength and increase flexibility.

Also contact your local fitness center to see if there are some stretching alternatives. Some seniors try yoga as a form of stretching, but the center may also have specialized classes for you to join.

Start stretching today! With the right nutrition and regular healthful activity, you’ll have more control of your total well-being.

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