Flexibility is an important component for older adults to include in their overall physical fitness program. While stretching will not specifically strengthen your muscles or directly improve your balance, it can increase your flexibility and sometimes release tension in your body. Having an improved or greater range of motion around your joints can assist with your daily activities and movements. Discuss stretching with your doctor, particularly if you have any health conditions or physical issues.
Before You Stretch
There a few things to keep in mind before you try stretching. Muscles are more limber when they are warm, so participate in some light aerobic activity, such as walking, for a few minutes before you stretch. Or do your stretching immediately after taking a warm bath or shower. Perform each stretch for one or more repetitions and hold each repetition for at least 10 to 30 seconds. Stretch until you feel some mild pulling in the muscles, but not to the point of discomfort or pain. Exhale as you move into the stretch and continue with slow, deep breathing as you hold the stretch in a static, or unmoving, position. Avoid bouncing and do not lock out your joints.
Neck Stretch
In a seated or standing position, start by looking straight ahead with your chin parallel to the floor. Slowly turn your head to the right until you feel a stretch along the neck muscles and hold that position. Repeat on your left side.
Shoulder Stretch
Standing with your back against the wall can be helpful with this stretch. Lift your upper arms to shoulder height. Bending at the elbows, point your forearms and fingers toward the ceiling with your open palms facing forward and attempt to press them into the wall. Hold the stretch here for 10 to 30 seconds and then slowly lower your forearms down so that your fingers are pointing the floor and again pressing into the wall, if possible.
Chest Stretch
In a seated or standing position, open your arms to your sides with the palms facing forward. Start to press them behind you slightly by squeezing your shoulder blades in towards one another.
Back Stretch
Sitting in a chair, lean forward from your hips, attempting to keep your back straight and your chin aligned with your spine. Reach your hands down your legs.
Back-of-Leg Stretch
Sitting in a chair, extend one leg out in front of you slightly and lift your toes so that your foot is resting on your heel. Lean forward slowly from your hips while keeping your back straight. Repeat on the opposite leg.
Front-of-Leg Stretch
Stand behind a chair or stable object to assist you with your balance. Holding on the the chair with one hand, bend one knee and lift the same foot up towards your buttocks to stretch the front of your thigh and hip. If possible, reach with your opposite hand to hold onto your ankle. If you are unable to lift your foot up or balance on leg, this stretch can be performed while lying on your side. Repeat on the opposite leg.
Calf Stretch
Holding onto a chair or pressing your hands against a wall in front of you, place one foot back a foot or two and press your heel into the floor. Repeat on the opposite leg.
