Stretching and flexibility exercises help you optimize the range of motion in your joints, making injury from falls less likely, explains the American Council on Exercise. By investing a few minutes a day into a stretching program, you can keep your joints pliable and improve your stability and balance.
Significance
When your joints are flexible and can move freely, you're better able to maintain balance and stay mobile and healthy as you age, according to MayoClinic.com. Even athletes benefit from stretches that prevent joints from becoming stiff. Although you need to stretch all of the major muscle groups as part of a balanced exercise program, stretches that target the lower body help you maintain and improve your balance.
Types
Single stretching exercises as well as sequence-oriented flexibility workouts such as yoga and tai chi help improve balance and joint flexibility. Perform eight to 15 reps of single stretches and make sure to work both legs in moves that call for you to stretch one limb at a time. The National Institute on Aging recommends that you use a chair or other sturdy furniture for support when doing balance exercises, gradually progressing from using one hand for balance to one fingertip to no hands and finally to no hands with eyes closed.
Examples
The National Institute on Aging highlights five stretches that promote balance: the plantar, knee and hip flexion, the hip extension and the side leg raise. To perform the plantar flexion, grasp a sturdy chair for support, stand straight and raise yourself up onto your toes eight to 15 times. Perform the knee flexion by standing on one leg and bending the knee of your other leg, letting your lower leg and foot lift behind you. The hip flexion is similar: Stand straight and raise one knee in front of your body. In the hip extension stretch, you lean your upper body forward slightly and lift one straight leg behind you. Stand up straight for the side leg raise, lifting one leg out to the side by about 6 to 12 inches.
Considerations
Although balance exercises are vital for older adults, balance and joint flexibility are important for everyone. Stretching for balance helps relieve stress, improves circulation, promotes coordination and helps prevent falls, according to MayoClinic.com. Simple moves such as standing on one foot, walking a straight line and walking in general contribute to improved balance. Check with your doctor before performing balance exercises if you have a severe issue with balance or have knee or ankle problems.
