The flexibility of your joints depends mostly on genetics, age, gender and physical activity level, according to Dr. Michael Hall, a family practitioner for DuBois Regional Medical Center in DuBois, Pennsylvania. The elderly and the disabled tend to have less flexibility due to decreased activity levels and the effects of aging on the joints. Stretching exercises can help combat loss of flexibility due to aging and inactivity.
Benefits
In addition to preventing the loss of flexibility, stretching exercises provide many benefits to the elderly and disabled. Stretching makes everyday activities easier, while improving your posture. Regular use of stretching exercises helps increase both your physical and your mental ability to relax. As your muscles stretch, muscle tension and joint soreness decrease. Stretching exercises can help restore movement in locked joints and prevent contractures in paralyzed limbs. Finally, stretching exercises help reduce your risk of injury.
Guidelines
While stretching exercises provide numerous benefits, they can cause harm if not performed correctly. Contact your doctor prior to starting any stretching routine. After getting permission, keep your stretching exercises safe by following some simple guidelines. Never stretch cold muscles. Warm your muscles up by taking a short walk or marching in place. Your muscles relax more if you breathe out as you stretch. Perform each stretch slowly and gently to avoid bouncing. Hold each stretch for 10 to 30 seconds. If you feel pain, lighten the stretch.
Common Upper Body Stretches
Stretches for the upper body work the neck, arms and back. Begin by stretching your neck. Neck stretches include tipping your head side to side, looking over each shoulder and pressing your chin to your chest. Next, work on your shoulders, arms and hands. Raise your arms over your head, reach across your chest and reach out to the side as far as you can reach. Bend and straighten your elbows. Roll your wrists. Clench your fist, then straighten your fingers as far as possible. Finally, stretch your back. Start by interlocking your fingers and raising your hands as high as possible over your head. In a seated position, lean as far forward as you can to stretch your lower back.
If you do not have movement in an upper body joint due to disability or inflexibility, apply pressure using the opposite hand until you feel resistance. Immobile joints need to be stretched two to three times a day to regain movement, explains Heath Brown, a physical therapist at Rehabilitation Today in Bradford, Pennsylvania. Some joints may need a surgical intervention to gain back lost movement.
Common Lower Body Stretches
Lower body stretches focus on the hips, knees and ankles. These stretches help improve your balance. Stand behind a chair, holding on for support. Standing on one leg, lift one leg to the side, then to the back. Repeat on the other side. In a sitting position, extend your knees, then bend them as far as possible. Finally, roll your ankle.
As with the upper body stretches, if you do not have functioning in one of the joints in your lower body, use your arms to move your leg through the range of motion. For instance, lie on the floor and move your hip out to the side and forward by hooking your arm around your thigh.
References
- Dr. Michael Hall; DuBois Regional Medical Center; DuBois, Pennsylvania
- Heath Brown; Rehabilitation Today; Bradford, Pennsylvania
- American Council on Exercise: Flexible Benefits
- American Academy of Orthorpaedic Surgeons: Warm up, Cool Down and Be Flexible
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