Stretching offers a number of healthy benefits to seniors, regardless of age and physical strength and agility or ability. Stretching helps keep muscles toned and flexible and lubricated with essential nutrients muscles need to function. Breathing in and out while stretching not only floods your blood with oxygen, but may also offer calming benefits when combined with stretching movements. You can stretch standing up, while sitting, or while lying down, making this form of exercise easy and safe for seniors.
Types of Exercise
Stretching exercises are typically performed in advance of any form of exercise, from jogging to tai chi. Stretching moves help flush nutrient- and oxygen-enriched blood to the muscles, getting them ready for a workout. For example, targeted muscle group stretching focuses on specific muscles in the body -- such as your quadriceps or hamstrings, or the front and back of your thigh, or your triceps and biceps, found at the front and back of the arm.
Physical Benefits
Stretching exercises increase range of motion and flexibility in the joints and muscles, according to MedlinePlus. Range of motion in the joints helps with balance, stability and mobility. A few examples of range-of-motion stretching exercises include slowly rotating your ankle, wrist or shoulder joint in a circular motion, increasing your arc over time, depending on your current physical ability and joint flexibility. Stretching also helps your circulation by pumping oxygen and nutrient-rich blood to your body tissues.
Emotional Benefits
Stretching is a relaxing way to reduce anxiety and stress, suggests MayoClinic.com. Stretching in a variety of exercise disciplines such as yoga or tai chi not only encourages focus and concentration, but also serves to help relieve tight and tense muscles. According to studies performed by Duke University, exercise of any form for at least 30 minutes roughly three times a week may help reduce depression. Stretching and other forms of exercise releases endorphins, a chemical produced in the brain that is known as the body's own "feel good hormone."
Cautions
Resist the temptation to bounce or jerk while you're stretching. You want to slowly and steadily elongate the muscles you're stretching. This prevents injury or pain. You need to warm up your muscles even before you stretch by performing very simple and easy movements such as walking, or circling or pumping the arms or slowly twisting from side to side. Try to hold stretches for at least 30 seconds, repeating each stretch several times in the morning and in the evening.
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