What we do today clearly affects our tomorrow, especially when it comes to our health. While the importance of regular cardiovascular exercise is well documented, stretching plays a key role in our ability to conduct the daily activities of life.
Benefits of Stretching
Stretching’s benefits include increased range of motion, increased flexibility and better circulation.
As we get older, our muscles become shorter and lose elasticity. This natural process may first slow movements, then weaken the muscles, leading to the eventual loss of the ability to perform daily activities such as reaching for items above you, rising from a chair, even getting in and out of bed.
Now that’s a case to reach for the sky, among other stretches!
Stretching eases tension and stress in the body, prevents injuries, decreases pain and helps reduce the risk of falls as it improves balance and stability, promotes good posture and alleviates some arthritis symptoms by relieving stiffness.
Rise and Stretch, Full Body Strength and Aqua Tone are my most popular classes at Jefferson’s Ferry. Zumba, Chair Yoga and balance classes continue to grow in popularity.
Simple Daily Stretches
Don’t take the effects of aging lying down. To offset the normal decline in the flexibility of your joints – and help you remain active and independent – the following are some stretches that I recommend for the residents at Jefferson’s Ferry Life Plan community.
Tighten your abs and your lower back muscles to help support your back while stretching. Hold all stretches except the neck stretch for 20-30 seconds each.
Neck Turn neck to one side.
Repeat on opposite side. Drop ear to shoulder. Repeat on opposite side. Drop chin to chest. Slightly tilt head back to open throat.
Chest/Shoulder Bring arms, behind your back. Interlace fingers, press arms up to reach towards the ceiling.
Cat/Cow While seated, first drop chin to chest and round your back, then arch back slightly, gazing upwards. Repeat movements three times.
Spinal twist While seated chair, use left hand to grab opposite side of the chair to pull yourself around, gently turning from the waist. Start from the belly and chest and head will follow.
Deepen the twist by gently pressing your hand against your opposite thigh. Repeat on other side.
Side stretch Lift right arm towards ceiling and lean torso to the left, keeping your arm by your ear and reach toward ceiling. Repeat on other side.
Lower back/hamstrings Seated or standing, extend one leg out as straight as possible, keeping heel on the floor, toe pointing towards the ceiling. Slide your hands down your leg without rounding your back. Do one leg at a time or both together.
Hips Seated, cross one foot above the knee and lean forward from hip to deepen stretch. Switch sides. Always gaze straight ahead. If you have had a hip replacement, cross legs at ankle instead.
Inner thighs Sit in a chair with feet apart, rest elbows on thighs, drop head between legs. Relax.
Quadriceps Using a chair or a wall for support, bend right leg and lift behind, grasping your shin or foot with your right hand. Pull in gently to stretch. Repeat using other leg and hand.
Triceps stretch arm up, bend at elbow to reach back. Take other hand and gently push arm back.
Ankle/Wrist Point and flex, rotate in circles, reverse direction.
Safety Tips
1. Start slowly. Warm up before stretching by moving around a bit or by walking.
2. Take deep, relaxed breaths while stretching … don’t hold your breath.
3. Be Patient. You may feel stiff and limited at first. It takes time to see an increase in flexibility and range of motion.
4. Drink water before, during and after exercising.
Stretches are most effective when done on a daily basis. Starting your day with a series of stretches will help you stick to a regular schedule. While we can’t stop the effects of time entirely, we can take the time to take steps to improve our quality of life.
Lynda Schoettl, a certified fitness instructor at Jefferson’s Ferry Life Plan Community, is certified in Senior Nutrition and Personal Training, and is a Fall Proof Balance and Mobility Specialist and a Functional Aging Specialist. www.jeffersonsferry.org.
