Older men can achieve significant increases in shoulder and hip range of motion with flexibility training. Resistance training in the form of weight lifting can help improve range of motion and flexibility in older men. Some exercise methods, such as tai chi, improve balance as well as flexibility, which can help reduce the risk of falling and injuries as a man ages.
Step 1
Warm up your muscles with low-intensity exercises. These can include five minutes of walking or stationary bicycling. Spend at least 10 minutes stretching all your major muscle groups. For example, reach straight up toward the ceiling with both hands, and slowly circle both arms in your full range of motion from the shoulder. Brace your hands against a wall and extend one leg behind you, stretching back through the heel to extend your hamstring. Repeat twice with each leg. Sit on the floor and reach toward your toes. Stretch as far as you comfortably can, and repeat three times.
Step 2
Take a tai chi or yoga class to improve flexibility and balance. A qualified teacher can help you improve flexibility safely. Alternatively, use a beginner's video on yoga or tai chi designed for older adults. Use a nonslip mat for stretching.
If you opt to learn on your own, go slowly. Watch the movement, listen to the instructions and then try it, stretching only as far as is comfortable. Never attempt a position or stretch that causes strain.
Step 3
Engage in strength training one to two days a week. Lifting weights increases muscle strength and reduces muscle stiffness. Muscle stiffness is one of the main causes of loss of flexibility. Performing basic exercises for each muscle group will help you improve full-body strength and flexibility as an older man.
For example, perform dumbbell curls for your biceps and press dumbbells straight overhead for your shoulders. Squats with dumbbells strengthen your leg muscles. Only squat as far as is comfortable and keep your back straight.
Tips and Warnings
- Stretching after you shower gives you the advantage of muscles that already feel warm. This strategy will help if stretching feels uncomfortable to you at first. Increase the time you spend stretching and exercising, rather than the intensity, if you are starting a stretching routine when you're older. Lift weights in front of a mirror to check your alignment. Keep your back straight and avoid locking your joints.
- Consult your doctor about any medical concerns. Don't stretch beyond what's comfortable. Increase each stretch gradually, without forcing it, to reduce risk of injury. Don't bounce as you stretch. Remain still in the stretch.
Things You'll Need
- Yoga sticky mat or other nonslip mat
References
- "Advanced Fitness Assessment and Exercise Prescription"; Vivian H. Heyward; 2010
- International Federation of Body Building and Fitness: Weight Training and Aging
- American Council on Exercise: ACE Lists Top Ten Reasons to Stretch
