As flexible as we want to be
Do you look back fondly on the days you could tie your shoes without sitting down? Don’t accept as a fact that you’ll never be as flexible as that again. It might take some time, thought, and care, but we folks over 50 can be as flexible as we want to be. In fact, when done with focus, stretching can help us avoid pain. As an example, if the muscles in the front of your legs are too tight, it can lead to movement limitation in our pelvis and hips which can lead to lower back pain.
Becoming flexible can help prevent muscle and disk strains, shoulder strains, and backaches, according to WebMD. Working on your flexibility is also good for improving your balance. But don’t try to touch your toes the first time you try a stretching routine unless you’ve been doing that for a while. Start slowly and work your way up to the big stuff.
Static stretches first
You may want to start with static stretches – that is, holding a position for up to 30 seconds and then relaxing. And repeat a couple more times. But don’t bounce into the position – this can lead to injury.
Isometric Stretches
Isometric stretches are similar, but when you’re in the position, contract the muscle you’re stretching. Contract and release a few times while you’re holding. This can be hard, since we’re not always aware of the specific muscles we’re working. I know I’m not.
Dynamic Stretches
Dynamic stretches incorporate movement. Things like head rolls, leg swings, hip circles, and walking lunges are examples of dynamic stretches. Repeat for a certain number of repetitions, say 10 or 12.
If you decide that you want to incorporate stretches into your daily routine, decide when you want to do them and stick to a plan.
We’ve talked about goals and plans before – make sure that your plan is reasonable and achievable. Decide on the specific stretches you want to do, and reassess after a few weeks to make sure that you’re still getting benefits from your new routine. If you want to delve deeper, you can check out classes that focus on stretching and flexibility like Pilates, Yoga, and Tai Chi.
