The Mayo Clinic cites numerous benefits for stretching, such as better range of motion, improved circulation, increased flexibility and less stress. These benefits become progressively more important for a healthy, independent lifestyle as people age. The Mayo Clinic and National Institute on Aging provide basic stretching guidelines. People need to warm up with a few minutes of gentle activity before stretching, hold each stretch for about 30 seconds and repeat each stretch three to five times during a given stretching session.
Triceps and Lat Stretch
This stretch focuses on the latissimus dorsi, the large back muscles primarily responsible for most pulling motions, and the triceps, a pushing muscle in the back of your upper arm. You can do this stretch while sitting on any backless surface like a stool, bench or the bed.
Hold one end of a small towel or rag in your right hand. Place your right hand behind your head, palm facing the back of your head, so that the towel hangs down behind your back. Reach your left hand behind your back, palm facing out, and grasp the other end of the towel. Work your left hand slowly up the towel until your hands touch or they're as close together as comfortably possible. Repeat on the other side.
Doorway Chest Stretch
Years of poor posture or working at a desk or table can promoted forward-slumped shoulders, loose back muscles and tight chest muscles. Paying special attention to stretching your chest muscles may help reduce the slump or, at the very least, reduce discomfort.
Stand in the middle of a doorway. Place a hand on the wall to each side of the doorway, arms bent, elbows at about shoulder level. Lean slowly forward until you feel a stretch in your chest and the front of your shoulders.
Standing Hamstring Stretch
Your hamstrings, the muscles in the back of your thighs, tend to tighten up if you're inactive or spend a lot of time sitting. To stretch your hamstrings, grasp the back of a chair or another sturdy piece of furniture that you're sure won't tip over as you lean on it. Bend forward from the hips, supporting your upper body against the chair, until you feel a stretch in the back of your thighs.
Lying Quad Stretch
You can do this stretch in bed before going to sleep. Lie down on your left side. Bend your right knee, grasp your right ankle and bring it gently back toward your right buttock. You should feel the stretch in the front of your right thigh. If you can't reach your right ankle, either hold on to the cuff of your pajama pants or loop a belt or small towel around your ankle. Repeat on the other side.
