As you age, your muscles lose elasticity and can become tight and prone to injury. It is important at any age to maintain a consistent stretching routine to keep the muscles long and supple. If you are elderly you have to be careful not to overstretch, as aging muscle fibers can be more prone to pull or strain. Always warm up for five to 10 minutes before stretching.
Shoulder Rolls
Shoulder rolls help maintain healthy range of motion in the shoulder joint, help stretch the rib muscles and make reaching easier. To do shoulder rolls, sit or stand comfortably with your arms relaxed at your sides. Draw your shoulders up toward your ears and then drop them back and down. As you draw them back up towards your ears, roll them forward, making one smooth, continuous motion. Do about 10 circles and then switch directions.
Side Stretches
Side stretches help keep the small muscles along the ribs long and flexible, which will help maintain reach so you can get to items on a high shelf. Stand or sit in a comfortable position. Bring one arm up over your head and across with your palm facing down toward the floor. Allow your body to curve in the midsection to the same side. Don't lean to much; rather let the stretch come from the side of your body. Hold here for 30 to 60 seconds and release. Switch sides.
Neck Stretch
Neck stretches are relaxing and they ease tightness and pain through the neck and upper back. Sit in a comfortable position and allow your head to fall to one side, bringing your ear down toward your shoulder. Hold here for 10 to 20 seconds and then let your head fall to the other side. After 10 to 20 seconds bring your head back to center and allow it to fall forward, bringing your chin down toward your chest. Feel the stretch in the back of your neck and upper back. Hold for 10 to 20 seconds and then let your head fall back so that you are looking up at the ceiling. Don't strain here; just allow for a gentle stretch. Hold for 10 to 20 seconds and then return to center.
Hamstring Stretch
Stand upright and keep your back straight. Place your hands on your hips, right at the hip creases, and begin to slowly bend forward to touch your toes. Release your hands and let your arms dangle. Bend into your knees slightly and see if you can get your stomach to touch your thighs. Let your head completely relax. This stretch should be productive but also relaxing. Hold here for 30 to 60 seconds and then slowly come back up to standing. Remember to come up very slowly; otherwise, you may get dizzy.
