Stretching helps improve range of motion and decrease your risk of injury at any age. As you get older, staying limber becomes especially important for everyday activities like getting dressed or bending down to pick up a fallen object. Classes such as yoga, tai chi or group stretching sessions are a good way to stay active and maintain or even increase your flexibility. Basic stretches can also be done at home.
Technique
Most of the same guidelines apply to stretching at any age. Continue breathing normally as you stretch, and hold each stretch at the point of mild tension, not pain, for 10 to 30 seconds. For the most benefit, repeat each stretch three to five times during your stretching session. Taking time for an uninterrupted stretching session may also help you relax and reduce stress. If you have joint pain, injuries or joint replacements you should consult a medical professional before beginning a stretching program. You might be directed to perform specific stretches, use a reduced range of motion for others or skip some stretches entirely.
Quads
To do a standing quad stretch balance on one foot and grasp the other foot in your same-side hand. Pull that heel toward your buttock, knee pointing straight down and press your hip gently forward until you feel a stretch in the upper thigh and hip of your bent leg. Several aspects of this stretch can be very challenging for seniors. To help you balance, perform the stretch while holding onto the back of a chair or something else that is secure. This stretch can also be performed while lying on your side in bed. If you can't reach your foot to pull it up behind you, loop a towel around your foot and pull gently on the ends of the towel to work your foot into position. Remember, your foot doesn't have to touch your buttocks, just be moving in that general direction.
Lower Back
If you have access to a stability ball, drape yourself stomach-down over the ball to get one of the safest and easiest lower-back stretches. You can also stretch your back by sitting in a chair and hinging forward from the hips. Slowly tuck your chin and allow your neck to relax forward until you feel a gentle stretch. You can keep the stretch gentle by supporting yourself with your hands on a phone book or stool placed between your feet.
Hamstrings
This stretch targets the muscles in the back of your upper thighs, the hamstrings. Stiff hamstrings may contribute to problems bending or squatting. Like the quad stretch, you can perform this stretch while lying in bed. Lie flat on your back with both knees bent. Extend one leg straight up toward the ceiling, or as close as you can get. Pull that leg gently toward you until you feel a slight stretch in the back of your thigh; you might also feel it behind your knee. If you can't reach your leg to pull it toward you, drape a towel around it and pull gently on the towel until you feel a stretch.
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